Brussel sprouts belong to the cruciferous family of vegetables or Brassica family where they join other vegetables such as broccoli, cauliflower, bok choy, cabbage and kale. Although native to the Mediterranean region, brussels sprouts first appeared in northern Europe, later being cultivated in the 13th century near Brussels, Belgium from which they derived their name.
Typically staples at Christmas and Thanksgiving dinners, they are extremely nutrient dense and low in calories. Just 1 cup of Brussel sprouts provides 40 calories and 3 grams of fiber. It is very high in Vitamin K which is necessary for healthful bone formation and mineralization. In fact, one cup provides 137% of the RDI (recommended dietary intake) of Vitamin K! Vitamin K is also important for blood clotting. Brussel sprouts also provides a great source of calcium that is essential for bone strength and growth.
Brussel sprouts contain an antioxidant alpha-lipoic acid (ALA) that is known to help lower glucose levels and improve insulin sensitivity. They are also high in another antioxidant called kaempferol that may help reduce cancer cell growth and ease inflammation. Brussel sprouts provide plenty of Vitamin C, also an antioxidant, that help protect skin cells, support skin strength and elasticity.
Brussel sprouts are one of the highest plant sources for Omega-3 fatty acids. Omega-3 fatty acids are known to decrease inflammation, lower blood triglycerides and slow cognitive decline.
Cruciferous vegetables (along with kale, broccoli, brussels sprouts) are notorious for its beneficial ingredients containing a special compound called sulforaphanes; known for anti-cancer properties.
WAYS TO EAT:
They make a healthy addition to any diet and is easily incorporated into side dishes and entrees. Try finding sprouts that are still on the stalk. Smaller sprouts tend to be sweeter and more tender. Make sure the leaves are tight and firm. Store sprouts in a bag in the refrigerator. They are great in salads, roasted and even pan fried. Try not to overcook sprouts as this tends to give them a bitter flavor that may diminish their nutritional value.
RECIPES:
Maple roasted Brussel sprouts
1 lb. Brussel sprouts, halved
2 TBS avocado oil
1 TBS pure maple syrup
1 TBS balsamic vinegar
½ tsp salt or more to taste
Pepper to taste
Optional: toss with ½ cup toasted walnuts and 1/3 dried cranberries for a festive side dish.
Instructions:
1. Preheat oven to 375F.
2. Slice off woody ends and slice sprouts in half. Place in a large bowl. Add the rest of the ingredients and toss to coat.
3. Spread in an even layer cut-side down on baking sheet.
4. Bake for 25 minutes, stirring halfway through.
Pan Roasted Brussel sprouts with bacon
4 strips thick-cut bacon
1 TBS grass fed butter
1 lb. Brussel sprouts, halved
½ large onion, chopped
Salt & pepper to taste
Instructions:
1. Cook bacon in a large skillet until crispy. Remove to a paper towel lined plate. Roughly chop.
2. In same pan with bacon fat, melt butter over high heat. Add onions and Brussel sprouts and cook, stirring occasionally until sprouts are golden brown, about 8-10 minutes.
3. Season with salt & pepper
4. Toss bacon back to pan and serve immediately.
~ Margaret Apostol MD
