Tuesday, October 9, 2012



It's funny how your tastes change and mature as you grow older.  My mom did not make brussel sprouts too often when we were younger, but when shes did, the only way she cooked them was by boiling them.  Was that just they way they cooked them in the 70's and 80's?  I was scarred for almost the rest of my life. Haha!

I only started eating brussels sprouts last fall when we went over to a friends for dinner.  She cooked them in a way that that was so delicious that my husband (who also did not like brussel sprouts because of the exact same experience) and I devoured them.  And it was really simple, nothing fancy... cut the brussel sprouts intp halves, chop onion and place on baking pan and drizzle with olive oil salt and pepper and bake them till browned.  So simple yet so delicious.
Ever since that dinner we have been eating brussel sprouts.  I love them!  I love to put them in salads raw too.  And what a nice way to change up you cole slaw recipe.  It adds a nice kind of sweet taste to it.
Here's the recipe...
2-1/2 cups shredded brussel sprouts
1-1/2 cups shredded cabbage
1-1/2 cup julienned or sliced carrots
1 cup sliced celery
1/2 cup sliced red onion
1 lemon, juice of
2 table spoons veganise
2 table spoons vegan sour cream
salt and pepper to taste
Put all the in ingredients into a large bowl and mix well.  You can also garnish with cilantro if you'd like.  You can even substitute the veganise, sour cream, lemon, salt and pepper for our favorite creamy dressing.
So simple and so delicious.

Brussel sprouts are very nutritious as well.  Here are 11 benefits as to why brussel sprouts taste even better from Health Diaries...
The high fiber content (over 15% of our RDA) of Brussels sprouts lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to do so, ultimately lowering the cholesterol amount within our bodies.

Recent studies have shown that certain compounds in Brussels sprouts block the activity of sulphotransferase enzymes that can be detrimental to the health and stability of DNA within white blood cells.

A host of antioxidant ingredients are found in Brussels sprouts, including Vitamins C, E, and A, as well as the mineral manganese. Furthermore, flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol also serve well to protect against oxidative stress on the body's cells.

Glucobrassicin, a glucosinolate particularly abundant in Brussels sprouts, has been shown to fight inflammation on a genetic level once converted into the molecule indole-3-carbinol, or ITC. Furthermore, one and a half cups of Brussels sprouts contain about 430 milligrams of omega-3 fatty acids (about ⅓ of the daily recommended amount) that are an essential part of our body's anti-inflammatory messaging molecules. Finally, the wealth of vitamin K found in Brussels sprouts has been shown to effectively regulate our body's inflammatory responses.

Cancer Prevention
Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are shown to fight against and even prevent various cancers, including bladder, breast, colon, lung, prostate, and ovarian cancer.

Cardiovascular Support
Brussels sprouts contain the isothiocyanate sulforaphane made from glucosinolates. This powerful compounds not only triggers anti-inflammatory activity in our cardiovascular system but may also prevent and even possibly help reverse blood vessel damage. By regulating inflammation within the body, Brussels sprouts can fight against the onset of heart attacks, ischemic heart disease, and arteriosclerosis. Furthermore, the lowered cholesterol mentioned earlier may also lessen the possibility of arterial blockage.

Digestion and Diet
One cup of Brussels sprouts contains four grams (16% of the RDA) of dietary fiber, which can aid in digestion, prevent constipation, maintain low blood sugar and check overeating. The sulforaphane found in Brussels spouts also protects our stomach lining by obstructing the overgrowth of Helicobacter pylori, a bacteria that can lead to gastric cancer.

Vitamin K
Brussels sprouts are especially high in
vitamin K (one cup contains 273.5% of the RDA), which promotes healthy bones, prevents calcification of the body’s tissues, serves as an antioxidant and anti-inflammatory agent, and is essential for proper brain and nerve function.
Vitamin C
The nutritional benefits of vitamin C (one cup contains over 161% of the RDA) found in Brussels sprouts ensure a healthy immune system, ward against hyper tension, lower blood pressure, fight lead toxicity, combat cataracts, and serve as a powerful antioxidant that prevents “cellular rust,” which can lead to atherosclerosis, heart disease, stroke and cancer. Vitamin A Brussels sprouts also contains over 20% of the RDA of vitamin A that boosts immunity, protects eyes against cataracts and macular degeneration, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Folate A biochemical event called the methylation cycle relies on folate to properly transcribe DNA, transform norepinephrine into adrenalin, as well as transform serotonin into melatonin. Furthermore, folate suppresses the amino acid homocysteine that has been shown to contribute to heart disease. One cup of Brussels sprouts contains a healthy dose of folate (almost 25% of the RDA) and the health benefits associated with it.


uknowlikeaustralia said...

My family and I had roasted brussel sprouts on Sunday night! I've never tried them raw. . . you may be on to something! I'll report back.

Felicia said...

uknowlikeaustralia, yes pleaes do! Definitely try them raw too! It's super delicious!

Misty said...

I love Brussel sprouts, as well as kale and spinach. I love them for they are rich in vitamin K. :) But I don't usually eat them raw, instead I make them a smoothie. :)

Felicia said...

Hi Misty, I love spinach and kale in smoothies too! I haven't tried brussel sprouts in smoothies but you never know! :) xF

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