Fit & Fresh

Nutritional Spotlight on Brussel Sprouts

Brussel Sprouts

Have you introduced these “stinky” vegetables onto your plate, yet? The vegetable that almost every kid turns their nose up to is having a moment in the culinary world. Nutritionally speaking, there’s no food more deserving of the spotlight this season!

Brussel sprouts are part of the cruciferous family, which are known for reducing the risk of cancer and lowering inflammation.

Here are even more reasons to consume Brussel sprouts all season long:

  • One serving meets the daily needs of vitamin C (a powerful immune booster and anti-aging weapon) and K (promotes bone health by increasing the absorption of calcium in the body).
  • They are particularly high in protein when compared to other green veggies (post-workout dinner, anyone?)
  • Brussel sprouts are high in fiber and pack a big nutritional punch for few calories which helps maintain a healthy waistline.

Below are some my favorite ways to add Brussel sprouts to the dinner plate:

Make them sweet. Where are my fellow sweet tooth people at? This one’s for you. One of the simplest ways to cook Brussel sprouts is to roast them in the oven with a drizzle of olive oil, maple syrup and sea salt.

If you’re looking for something to impress your guests with at the holiday table, check out this recipe for orange balsamic glazed Brussel sprouts!

Make them savory. Shallots, Dijon mustard and white wine create a delicious sauce in this recipe for Dijon braised Brussel sprouts. Try swapping the heavy cream for coconut cream for an even more nutritious twist!

Eat them raw.  Make a slaw using shaved Brussel sprouts as your green. Instead of a traditional mayo-based dressing, opt for a vinaigrette and give it a fall twist by adding dried cranberries and apples to the mix! This honey mustard Brussel sprouts slaw recipe looks delicious.

A word of caution before piling up your plate with these health-boosting veggies: cruciferous vegetables contain FODMAPs, a collection of food molecules that are both fermentable and poorly absorbed in the gut. This may affect the way that some people digest this family of veggies, so if you notice feeling bloated or gassy after consuming Brussel sprouts, it’s not you, it’s the Brussels!


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