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Food of the Month

Brussels Sprouts

Just because you didn’t like Brussels sprouts as a child, doesn’t mean that an older and wiser you can’t enjoy the full flavor of these tiny cabbage cousins. There is no denying they are packed full of nutrients and provide several health benefits.

Inflammation Fighter

Glucobrassicin, a compound particularly abundant in Brussels sprouts, has been shown to fight inflammation on a genetic level. In addition, one and a half cups of Brussels sprouts contain about 430 milligrams of omega-3 fatty acids, 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.


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. 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.

Cardiovascular Health

Brussels sprouts contain powerful compounds that but may 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 and may also lessen the possibility of arterial blockage.

Immune System

Brussels sprouts are an excellent source of Vitamin C. This vitamin not only combats bacterial and viral infections, but also speedily repairs damaged tissues, relieves inflammation, and reinforces the bones and teeth.


One cup of Brussels sprouts contains four grams of dietary fiber, which can aid in digestion, prevent constipation, maintain low blood sugar, and check overeating. They also contain glucoraphanin, which helps protect the health of our stomach linings by preventing bacterial overgrowth of Helicobacter pylori in our stomach, which can cause stomach ulcers and acid reflux.

DNA Protection

One particularly interesting health benefit of Brussels sprouts is their ability to promote DNA stability inside white blood cells. It is thought they do this by blocking the action of an enzyme that can cause DNA instability. Nutritional experts say that you should have at least one serving of Brussels sprouts each day if you want to protect your DNA in this way.


Brussels sprouts are an excellent source of glucosinolates. The particular combination of glucosinolates in Brussels sprouts has been shown to reduce your likelihood of suffering from cancer quite substantially. Studies show that a diet rich in these vegetables is strongly linked to a lower likelihood of developing cancers of the breast, bladder, lung, colon, prostate, and ovaries.

Tips for Selecting and Brussels Sprouts

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  • Good quality Brussels sprouts are firm, compact, vivid green, and round (not elongated).
  • They should be free of yellowed or wilted leaves and should not be puffy or soft in texture.
  • They should not have mushy or brown spots.
  • Go for sprouts that seem heavy for their size. Smaller sprouts are sweeter – so go for these if you have any doubts about your love for this vegetable!
  • If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly.
  • Brussels sprouts are available year round, but their peak growing period is from autumn until early spring.


  • Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator.
  • Stored in a plastic bag, they can be kept for 10 days.
  • If you want to freeze Brussels sprouts, blanch them first for between three to five minutes.
  • They will keep in the freezer for up to one year.

Serving Suggestions

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    • Steam Brussels sprouts just until they are tender to help retain as many of their beneficial nutrients as possible.
    • Drizzle steamed Brussels sprouts with olive oil and fresh garlic for a nutrient-dense side dish.
    • Chop cooked Brussels sprouts and add them to a tossed green salad, side, sauce, or soup.
    • Sauté Brussels sprouts with onions and garlic and use the combination as a tasty and nutritious topping for grilled steak or chicken.
    • It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables.


Roasted Brussels Sprouts

Roasted Brussels Sprouts


1 1/2 pounds Brussels Sprouts
3 tablespoons extra-virgin Olive Oil
1 tablespoon Balsamic Vinegar
Sea Salt, to taste
Black Pepper, to taste


  1. Preheat oven to 375°F.
  2. Peel off the outer, blemished layers of the Brussels sprouts. Trim the ends and cut Brussels sprouts in half.
  3. In a large bowl, toss together olive oil, balsamic vinegar, salt and black pepper. Add the Brussels sprouts and toss evenly with the oil mixture.
  4. Lightly oil a sheet pan. Spread out the Brussels sprouts, cut side down. Roast in oven for 15 min., flip the sprouts to cut side up, then roast for 10-15 minutes more or until gently browned.
  5. Serve warm.

Spicy Brussels Sprouts Salad

Spicy Brussels Sprouts Salad


Serves 4



1 pound Brussels sprouts
1/2 cup mint leaves
1 clove garlic, minced
1/4 to 1/2 teaspoon red pepper flakes
2 tablespoon cider vinegar
1/2 teaspoon salt
2 tablespoon olive oil
1/2 cup roasted almonds
1/3 cup freshly shredded parmesan cheese


  1. Pull off a layer or two of the darker green leaves on the Brussels sprouts.
  2. Cut each sprout into crosswise slices as thinly as possible and place in a large bowl. Gather mint leaves into a bundle and cut into ribbons. Add to Brussels sprouts.
  3. Put minced garlic, pepper flakes, vinegar, and salt in a small bowl. Let sit 5 minutes. Add olive oil and whisk to combine.
  4. Pour mixture over Brussels sprouts and toss to coat thoroughly.
  5. Add almonds and parmesan and toss to combine.
  6. Serve within half an hour.

Mediterranean Brussels Sprouts

Mediterranean Brussels Sprouts

Serves 2


1 pound Brussels sprouts
3 tablespoons extra virgin olive oil
2 teaspoons lemon juice
2 medium cloves garlic, chopped or pressed
Sea salt and black pepper to taste
Optional: 1 tablespoon Dijon mustard, 1 tablespoon minced parsley

  1. Fill the bottom of a steamer with 2 inches of water.
  2. While steam is building up in steamer, cut Brussels sprouts into quarters or chop into smaller pieces and let sit for at least 5 minutes to bring out their hidden health benefits.
  3. Chop or press garlic and let sit for at least 5 minutes to bring out its health-promoting properties.
  4. Steam Brussels sprouts for 5 minutes.
  5. Transfer to a bowl. Toss Brussels sprouts, while they are still hot, with the remaining ingredients.

Brussels Sprouts & Beet Salad

Brussels Sprouts and Beet Salad


10 small Brussels sprouts, shredded
1 small beet, cut into matchsticks
¼ of a small red onion, sliced very thin
½ pomegranate, seeded
1 cup cooked quinoa
½ cup sheep’s feta, crumbled or cubed
⅓ cup pistachios
2 radishes, thinly sliced
Olive oil
Apple cider vinegar
Dijon mustard
Sea salt
Black pepper

  1. Layer all ingredients in a large salad bowl.
  2. In small jar mix 1 part vinegar to 3 parts oil. Add a teaspoonful or two of Dijon mustard, sea salt, and pepper. Put the lid on and shake. Adjust to your taste.
  3. Toss salad with dressing. Garnish with radishes.

Shaved Brussels Sprouts Salad

Shaved Brussels Sprouts Salad

By Lisa Lavery

Serves 4 to 6


2 tablespoons freshly squeezed lemon juice
1 teaspoon finely grated lemon zest
1 teaspoon Dijon mustard
1 tablespoon finely chopped shallot (about 1/2 medium shallot)
1/2 teaspoon kosher salt, plus more as needed
1/4 teaspoon freshly ground black pepper, plus more as needed
2 peeled hard-boiled eggs
1 1/2 pounds Brussels sprouts, discolored or tough outer leaves removed
1/4 cup olive oil
1/3 cup toasted pine nuts
1 tablespoon finely grated Parmesan cheese, grated on the small holes of a box grater


  1. Combine the lemon juice, zest, mustard, shallot, and measured salt and pepper in a medium, nonreactive bowl; set aside.
  2. Grate the eggs on the large holes of a box grater; set aside.
  3. Holding on to the stem end of the Brussels sprouts, thinly slice them crosswise until you get within 1/2 inch of the stem. Discard the stems and place the sliced sprouts in a large bowl, breaking up the layers and discarding any tough pieces; set aside.
  4. While whisking continuously, slowly drizzle the oil into the shallot mixture until all of the oil is incorporated.
  5. Add the pine nuts and half of the grated eggs to the Brussels sprouts and drizzle with the dressing. Gently toss until combined. Let sit at room temperature until the sprouts slightly soften and the flavors meld, about 15 minutes.
  6. Toss the salad again to redistribute the dressing. Taste and season with salt and pepper as needed. Transfer to a serving dish, top with the remaining eggs, and sprinkle with the Parmesan.

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Shaved Brussels Sprouts

Shaved Brussels Sprouts


Serves 8


1/4 cup Wegmans Pure Olive Oil
3 lbs Brussels sprouts, trimmed, sliced thin (use mandoline or slice by hand)
1/4 lb Food You Feel Good About Peeled Shallots, minced, (about 1/2 cup)
1 Tbsp fresh thyme, chopped
1/2 cup water
2 Tbsp fresh lemon juice (about 1 lemon)
Salt and pepper to taste

  1. Heat large nonstick sauté pan on HIGH; add oil. Add Brussels sprouts. Cook, stirring, 6-7 min.
  2. Add shallots and thyme; continue to caramelize 2-3 min.
  3. Add water; stir and cook uncovered 1 min.
  4. Remove from heat.
  5. Add lemon juice; season to taste with salt and pepper.