Balsamic Glazed Brussels Sprouts

Date Added: 04/12/2018



When your Grandmother told you to eat your Sprouts to be healthy she was right. 

Despite being one of the most hated vegetables often associated with Marmite, you love them or hate them, the humble Brussels Sprout is one of the most beneficial and healthy vegetables you could eat. 

 

A powerhouse of nutrient, at TH Clements, our fresh Brussels Sprouts should be eaten through the year, not just at Christmas. 

 

Just one cup of Brussels Sprouts can meet you daily requirement for Vitamin C and Vitamin K for the day, while also providing plenty of Folate, Potassium, Vitamins A & B, Manganese, Protein, Iron, Potassium and a good source of Omega 3 fatty acids (1)

 

They are a great source of dietary fiber, which helps keep your bowels moving (2). Brussels Sprouts are also good for your nerves, as are rich in Potassium (3) so will help you feel better as well. 

 

Potential anti-cancer action backed up by scientific research 

 

A 2008 study showed that Brussels Sprouts have cancer protection activity, preventing oxidative damage. Some of the compounds responsible are glucosinolates which have also shown a decreased risk of colorectal cancer (4,5)

Lightly cooking your Sprouts is the best way to keep their nutrients intact since these special compounds are often delicate and cannot withstand high heats. So no boiling your Brussels Sprouts for ages. 

Steaming Brussels Sprouts, just until they are tender, is a good way to make them taste good without destroying their beneficial compounds. The same can be done by lightly cooking them with a drizzle of Olive Oil or Coconut Oil. 

 

Recipe - 

 

Ingredients: 

  • 1 tbsp Butter or Olive Oil
  • 2 cloves of Garlic, chopped
  • Salt and Pepper, to taste
  • Fresh Brussels Sprouts, stem cut and sliced in half or sliced in 1/2 inch slices
  • 2 tbsp Balsamic Vinegar or Balsamic glaze

Method: 

  1. Add Butter to a large frying pan over medium heat.
  2. Mix in the chopped Garlic to the pan as the Butter begins to melt.
  3. As the Garlic begins to saute and gets fragrant (don't let it burn!), add the Brussels Sprout halves or slices. 
  4. Sprinkle with Salt and Pepper and then drizzle the Balsamic Vinegar over the Brussels Sprouts, stirring to evenly distribute.
  5. Allow the Brussels Sprouts to cook face-down for 5 minutes until nice and brown but not burnt, add a little water if they start to dry out. 
  6. After 5 minutes, using a wooden spoon stir them up to evenly distribute the glaze. 
  7. Finally add a few almonds or your favourite herbs or spice to garnish. 
  8. Serve and enjoy! 
     

References - 

  1. https://draxe.com/brussels-sprouts-nutrition/
  2. https://draxe.com/brussels-sprouts-nutrition/
  3. https://www.ncbi.nlm.nih.gov/pubmed/19335713
  4. https://www.ncbi.nlm.nih.gov/pubmed/18724413
  5. https://www.ncbi.nlm.nih.gov/pubmed/18293303
  6. https://www.ncbi.nlm.nih.gov/pubmed/7554064

by Katie Dobiesz BSc MNIMH







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