As the name would indicate, Brussels sprouts were named after the city they were native to - Brussels, the capital of Belgium.  A local crop discovered in the 16th century, Brussels sprouts are now grown throughout Europe and the United States (California mostly), and the vegetable is most plentiful in the Fall season.

Anti-Cancer Powerhouse

Brussel sprouts are members of the Cruciferous family, a group that includes kale, collards, broccoli, cauliflower, and bok choy, to name a few.  Sulforaphane is the anti-cancer powerhouse, and phytonutrient, found in cruciferous vegetables, has been found to boost the body’s detox capabilities so much so that it helps clear carcinogenic substances quickly!  In addition, one research study demonstrated that a diet with about 10 ounces of Brussel sprouts eaten daily reduced DNA damage by almost 30%!  Reducing DNA damage correlates to a reduced risk of cancer since altered DNA is what allows cancer cells to grow. 

All of our bodies’ cells are supposed to have a cell life that ends; cancer cells “forget” how to die and eventually take over.  Sulforaphane is thought to inhibit cancer cell growth, and a study published in the Journal of Nutrition suggests it may even stop the growth of breast cancer cells - even in advanced stages.  All it takes is three to five servings of cruciferous vegetables a week (less than one serving per day) to lower your cancer risk.  1 serving equals approximately 1 cup. 

Boost Immunity, Joints, and Supple Skin

Brussels sprouts have high levels of vitamin C, which supports the immune system as well as the formation of collagen.  Collagen is what helps create soft, supple skin as well as sturdy tissues, cartilage and tendons.  Interestingly enough, the vitamin C in Brussels sprouts protects against inflammatory conditions such as rheumatoid arthritis.  Vitamin A and beta-carotene also add to infection prevention and promote glowing skin.  One last big boon is the folic acid found in Brussels sprouts.  Deficiencies in folic acid can lead to birth defects so think “foliage” (from the Latin word folium) to get your folic acid.

How to Buy and Use

Organic vegetables are always better than conventional because phytonutrient levels are higher in organic veggies - not to mention, it’s undesirable to consume a bunch of pesticides and herbicides along with your vegetable.  Roasting Brussels sprouts, steaming Brussels sprouts or even using them raw in a salad is a great way to enjoy them. 

Lightly steaming and eating them raw is the best way to maximize their nutrient values. 

Noah’s Brussel Sprout Salad

by Noah Dorrance

My good friend, Noah, made this salad the other night for a party, and it was quite the crowd pleaser.  He was first inspired by having a similar salad at Lupa in New York and created his own version.  I would have never thought you could eat Brussels sprouts raw, but you definitely can, and let me tell you, they are delicious. He has generously offered to share his recipe creation with us, and I hope you enjoy!

Salad Makings

“The first thing you want to do is shave some Brussels sprouts thinly.  I usually do this with a knife but you could use a mandolin too.  The easiest way with a knife is to start at one end and then after the first cut or two, lay the sprout on the flat side that you’ve created so it won’t roll around.  Then, when you get towards the end you can again adjust the sprout so its laying on the flattest side again.  Then I add some pecorino cheese in small cubes, although you could also grate.  The dressing is just olive oil, sea salt and lemon.  I normally just start kind of modestly with these ingredients and then toss, taste and adjust until I get the right amount of everything.  You might grind a little pepper too.

“If the Brussels sprouts have a very thick, woody base I usually trim a little off but generally don’t worry too much about it since I’m slicing thinly.

“Then at the end I add toasted walnuts.  Just throw them on a cooking sheet and bake for 5-10 minutes first.

I’ve also made it by adding or substituting a few chili flakes, parmesan, manchego, meyer lemons, pecans, or without nuts.” - Noah Dorrance

Enjoy!

Want to learn about other ways to get your 3-5 servings of cruciferous vegetables in? Then check out this post on kale.

Catherine, a Holistic Health Counselor, trained at the Institute for Integrative Nutrition in association with Columbia University and is a certified Nutrition Educator from Bauman College. She works on health goals in areas such as natural weight equilibrium, food cravings, sleep, energy and digestion.

If you are interested in personalized nutrition consultations for vibrant health, Catherine offers a free initial health history session for both local and distant clients - her furthest client, so far, lives in Spain! Please .(JavaScript must be enabled to view this email address). Also, check out her other blog.