Simple Maple Cayenne Brussels Sprouts


This likely won’t come as a surprise to you, but my parents never had a hard time getting me to eat veggies as a kid. In fact, they never had a hard time getting me to eat ANYTHING as a kid! From the moment I popped out of my mother’s womb, I have had a strong and steady appetite and never really had an aversion to any foods (although now you probably couldn’t pay me enough to eat a Twinkie or Big Mac, but that’s a bit different I suppose).  

One of the weird foods I loved as a child were Brussels sprouts! While most children were regurgitating this cruciferous green into their napkins, I was going in for seconds and thirds and finishing the leftovers on my brother’s plates (I was a weird kid…still am pretty weird if you haven’t already gathered).

Well of course Brussels sprouts are still one of my favourite veggies, especially now that I know how nutrient desne they are…

Rich in Vitamins K, C, A, folate, and Manganese, Brussels sprouts can aid in blood and bone health, tissue repair and immune function, and protection against free radical damage. They are also full of beneficial fibre necessary for a number of things including digestive health and weight balance. Some preliminary exploration has also looked at Brussels sprouts for systemic inflammation reduction and blood sugar balance.

Nowadays I like to enjoy them with a bit of an “adult” makeover by seasoning them with the sweet and spicy combo of maple syrup and cayenne pepper. The following is hardly a “recipe” as it’s so simple, but if you’re looking for ways to dress up this classic fall-time favourite, or aren’t presently a Brussels sprout lover and open to giving them another try, this particular cooking method has turned many haters into believers.

So give it a go, and as always feel free to get more creative with the seasoning or serving style so that you can really get the most out of these nutrient dense little green nuggets of goodness!



Simple Maple Cayenne Brussel Sprouts

Prep time: 5 minutes

Cooking time: About 15-20 minutes

Makes about 4 servings


  • About 1lb Brussels sprouts, washed, trimmed and sliced in half

  • 1 tbsp extra virgin olive oil, or melted virgin coconut oil, grass-fed butter, or ghee

  • 1 tbsp pure organic maple syrup

  • About 1/8 – 1/4 tsp cayenne pepper depending on how spicy you like it

  • About 1/2 tsp sea salt

  • A sprinkling of fresh cracked better



  1. Preheat your oven to 425F and line a baking sheet with parchment paper.

  2. In a large bowl, toss the Brussels sprouts with your cooking fat of choice, the maple syrup, and seasoning.

  3. Spread evenly on your baking sheet and roast for about 15-20 minutes until cooked to your liking (personally I like them a little crispy on the edges so sometimes give them a few more minutes to accomplish this effect).