My husband lived in England for two years when he was a young adult and when he talks about the experience, he almost always mentions Brussels sprouts…how he had them every single day and now deeply despises them.

I always tell him his Brussels sprouts prejudice is keeping him from some delicious gastronomical delights. That the reason he didn’t find them tasty was because they were prepared poorly or completely wrong. That they don’t have to be mushy and stinky.

He’s not buying into my perspective. But I hope you will. After all, this misunderstood veggie is low in calories, and high in fiber. And talk about a vitamin and mineral load, get this: In just ½ cup of cooked Brussels sprouts you get Vitamin K (137% of the RDI), Vitamin C (81% of the RDI), Vitamin A (12% of the RDI), Folate (12% of the RDI), and Manganese (9% of the RDI).

In addition to the nutrients above, Brussels sprouts contain vitamin B6, potassium, iron, thiamine, magnesium and phosphorus. And besides all these antioxidants, this veggie contains kaempferol, a cancer-reducing antioxidant that also decreases inflammation and promotes heart health.

You can see what a favor you’re doing your body if you can bring yourself to eat cooked Brussels sprouts each week. But “cooked” is the tricky part for this nutrient-dense food. So, let’s address that, because until we understand how to properly prepare them, there’s not much hope that they’ll overcome their unfortunate reputation and become part of our weekly diet.

First of all, we need a change of technique. No more stewing them in a pot of water, or even steaming them. It’s too easy to overcook them this way. Overcooking this veggie is its death sentence. All it takes to bring out their crispy and nutty goodness is a bit of oil, some salt and pepper, and a quick roast in a hot oven. Roasting is the secret. Honestly, when treated this way, you can end up with a side dish everyone will enjoy. Roast ‘em this way:

• Trim the sprouts; cut the ends off and slice them in half lengthwise. Save the loose leaves and roast them as well; these extra crispy pieces will be a nice bonus.
• Next, toss with oil and salt and pepper (and perhaps a smidge of garlic powder). Coat all the cut sprouts evenly, then place them cut side down on the baking sheet.
• Roast. Turn the pan halfway through, but don’t flip them over.

According to Lisa Bryan, author of the great site www.downshiftology.com (the first place I went when learning how to master Brussels sprouts cooking), they’re best when they’re crispy on the outside and tender on the inside. But whatever your preference, here’s her handy list of cooking temperatures and times to try.

475 °F/ 245°C for 15-20 minutes (extra crispy outside, just watch they don’t burn)

425 °F/ 220°C for 25-30 minutes (my personal preference)

400 °F/ 200°C for 30-35 minutes (a little less crispy, more tender)

375°F/ 190°C for 30-35 minutes (caramelized and tender)

If you prefer a lower oven temperature, you can always turn on the top broiler for a few minutes at the end to crisp the outer leaves.

While the above is a classic approach to preparing this vegetable, there are also some delicious flavor variations you ought to try. By simply changing the seasonings and adding flavorful toppings and sauces, you’ll come up with side dishes that could convert even the firmest Brussels sprouts despiser (well, except for my despiser…his memories run deep). I’ll close with these suggestions from Lisa at downshiftology.com:

MAPLE MUSTARD. Make a dressing of maple syrup and Dijon mustard, then drizzle over the sprouts right out of the oven.

BALSAMIC GLAZED. Reduce balsamic vinegar on the stove to a thick syrup for a sweet and tangy dressing.

SRIRACHA LIME. For spice lovers, toss roasted sprouts in a dressing of Sriracha, lime juice, a little honey, and olive oil.

PARMESAN GARLIC. During the last few minutes of roasting, sprinkle minced garlic and shredded Parmesan over the sprouts.

DRIED CRANBERRIES, BACON, AND PECANS. Create a lovely holiday dish by tossing roasted sprouts with crispy bacon, dried cranberries, and toasted pecans.