Brussel Sprouts

brusYou either love them or you hate them.  Brussels Sprouts are definitely a hit in my household but I’ve come across many people who don’t like them.  That’s too bad as they are very good for you.  You could consider these gems a bit of a superfood for all they hold nutritionally.

The Brussels Sprout is a member of the cruciferous veggie family along with broccoli, cauliflower, kale and the like.  Cruciferous vegetables are very powerful in the prevention of cancer.  These fibre rich veggies are full of many beneficial vitamins and minerals and sulfur based compounds.

Brussels Sprouts contain glucosinolate which is a compound made up of sulfur.  In the body this sulfur compound turns into an enzyme called isothiocynate.  This enzyme has been long studied for it’s role in preventing the growth of cancer and also in treatment of cancer.  The most popular enzyme is indole-3-carbinol or I3C.  You can get I3C in supplement form in a good health store.  It is a positive in the prevention and treatment of breast cancer.

Brussels Sprouts are a good detoxifying vegetable because of the high sulfur content.  They have an amazing ability to help in the removal of waste.  These tasty veggies are cholesterol lowering as well as.  They are anti-inflammatory too.

Aside from those benefits Brussels Sprouts contain high amounts of vitamin K, and C and also contain folate, manganese, fiber, B6, iron, a bit of protein, calcium, omega 3’s, copper, potassium to name a few.

Eating these tasty green vegetables on a regular basis is a good idea.  The benefits you will receive in doing so are top of the heap when comparing to the other cruciferous vegetables.  Studies show that Brussels sprouts lead the way in nutritional impact.  It is advisable to include cruciferous vegetables in your diet at least 3 to 5 times a week and the serving size should be about 1 1/2 cups each time you eat them.  Be careful not to overcook these as they will lose their benefits.  Steaming is the best way to prepare them to get the maximum value but there are so many ways to serve Brussels sprouts to your family.  You can get many recipes online.

One of my favorite ways to prepare them that is quick and easy and very tasty is to roast the sprouts.  I heat the oven to 425 degrees.  Trim the ends of the Brussels sprouts and cut them into halves or quarters depending on the size of them.  Then I toss them in olive oil and Himalayan salt and fresh ground black pepper.  I put them on a baking sheet and roast them for about 30 minutes.  (if you lightly steam them first then you will only need to roast them about 10 minutes).  Just before serving I drizzle them with fresh lemon juice.  Yummy.

GARLIC ROSEMARY ROASTED BRUSSELS SPROUTS

1 lb. Brussels sprouts

1 tbsp. extra virgin olive oil

1/2 tsp. black pepper

5 garlic cloves, thinly sliced

1 tbsp. chopped fresh rosemary, or 1 to 2 tsp. dried rosemary

Himalayan salt to taste

Mix the oil, garlic, and rosemary and toss Brussels sprouts to coat.  Spread the Brussels sprouts out on a cookie sheet and sprinkle with the salt and pepper.  Roast in a preheated 425 degree oven for about 25 minutes.  Halfway through cooking give them a stir to turn them over.  These can be served hot out of the oven or at room temperature as a side dish.

You will notice that Brussels sprouts are becoming a very popular side dish in many upscale dining establishments.  That is because they are so tasty and so good for us.

Eat your Brussels sprouts folks!

 

 

 

 

 

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