Brussels Sprouts - Brain Food and More!

Brussels Spouts

Looking for a fall and winter super-vegetable? 

Brussels sprouts are an incredibly nutritious vegetable that offers protection from vitamin A deficiency, bone loss, iron deficiency anemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.  

Brussels sprouts are small leafy green buds resembling miniature cabbages in appearance. The buds are exceptionally rich in protein, dietary fiber, vitamins, minerals, and antioxidants which work wonders promote vibrant health. 

Like to shed some pounds?  Brussels Sprouts are low in calories and high in protein and fiber -- and have ZERO cholesterol!  They contain flavonoid anti-oxidants like thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates which protect from colon and reproductive cancers. They contain high levels of anti-oxidant vitamins A, C and E, and contain other anti-viral and anti-bacterial properties to boost the immune system.  

Brussels spouts contain Zeaxanthin, which provides anti-oxidant and light-filtering protection from UV rays, preventing retinal damage and age-related macular degeneration disease in the elderly. They're high in vitamin A to promote healthy mucous membranes and is essential for acuity of vision. Vitamin A also offers protection against lung and oral cavity cancers.  

High in vitamin K, brussels spouts are an excellent dietary choice to promote bone strengthening, and helps limit neuronal damage in the brain, preventing or delaying the onset of Alzheimer's disease.  

Brussels spouts are high in many B-complex vitamins, such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that are essential for substrate metabolism in the body.

They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme.

Shopping

LNH always suggests consuming organic produce. That said, Brussels spouts are NOT one of the top 5 most pesticide-laden vegetables. So if organics are not an option where you are, this is a safer choice.  When shopping, choose small to medium-sized, firm, tight/compact spouts. Uniform size makes for uniform cooking.  Look for a bright green color and heavier weight.  Avoid heads that are yellowed, have open leaves or dark spots.

Preparation
Fill a bowl with clean, filtered water and add 2-3 Tbsp lemon juice or apple cider vinegar. Cut the tail to the base of the sprout, then cut in half (very small spouts do not need to be cut).  If you'd like to leave the sprout whole, cut a small "X" in the base for more even cooking. Remove dirty outer leaves and discard. Soak in water for 10+ minutes. Rinse.

Create your own recipes with your favorite ingredients from this list which go well with Brussels spouts:
Almonds
ApplesApple Cider Vinegar
Bread Crumbs (homemade from spouted or grain-free bread)
Butter
Caraway
Cardamom
Carrots
Chestnuts
Cream, raw
Dill
Garlic
Ginger
Grapefruit
Green Onions
Hazelnuts
Lemon
Maple Syrup
Miso
Mushrooms
Mustard
Nutmeg
Onions
Oranges
Parsley
Pecans
Pepper, Black
Peppers, Sweet
Pine Nuts
Pistachios
Rice (not if on paleo diet)
Rosemary
Salt
Savory
Shallots
Thyme
Vinegar
Walnuts
Wasabi

They are delicious steamed, baked or grilled.  If boiling, avoid "the smell" by wrapping a piece of bread in cheesecloth and add to your pot.

Easy Balsamic Roasted Brussels Sprouts

A quick and easy side dish recipe for brussels sprouts roasted with balsamic vinegar and olive oil. This easy brussels sprouts recipe is vegetarian, vegan, and gluten-free.

If you'd like add apples to the recipe

Ingredients:

• 2- 3 cups brussels sprouts, sliced in half
• dash salt and pepper, to taste
• 3 tbsp balsamic vinegar
• 3 tbsp olive oil

Preparation:

Pre-heat oven to 375 degrees.

Whisk together the vinegar, salt and pepper together in a small bowl. Slowly incorporate the olive oil until a dressing is formed.

Place the brussels sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to coat.

Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned.

Plate, garnish and serve.

Enjoy!

OC