Brussel Sprouts

Nutrient Fact Sheet

Nutrient Fact File Brussel Sprouts Loula Natural

Brussel Sprouts

Although readily available almost year-round, the peak season for Brussels Sprouts is from September to March. Hence why many people associate with Christmas dinner as they’re always on the menu! They’re members of the cabbage family (brassica or cruciferous)―and they look like it, too. It is not certain where they came from or where they were first grown, but the first official description of them did appear in Belgium in the late 16th century, hence the name. They made their way to England in the mid-19th century and there gained great popularity. Today, the British (and Irish!) remain the world’s top consumers of Brussels sprouts.

They’re the sort of vegetable that divide opinion and people either love or hate them. The vegetable has a reputation for bitterness, but when properly cooked, sprouts offers complex flavour with a subtle crunch and almost nutty sweetness. When overcooked they lose flavour, texture and give off a strong odor, which probably puts people off. This smell is associated with glucosinolate sinigrin, an organic compound that contains sulphur: hence the smell. It also happens to be responsible for the cancer-fighting characteristics of Brussels sprouts.

I for one love them and my 4 year old daughter has recently declared them ‘her favorites at dinner, as we have had them quite a lot recently with them in plentiful supply in the supermarkets.

Brassica or cruciferous vegetables are highly regarded for their nutritional value. Vegetables included are cabbage, broccoli, cabbage, kale and turnips. Their properties have been widely researched and their role in oestrogen dominant cancer prevention and digestive and immune healing and strengthening is well known and they are enjoying renewed interest and of course recipes.

  • Vitamins A (cartenoids) and C, which may help against heart disease, cancer, and cataracts (1/2 cup of sprouts provides more than 80% of the recommended daily amount of vitamin C – way more than an orange for example)
  • Potassium, which may help to lower blood pressure and LDL cholesterol levels. 
  • Folate, which is necessary for normal tissue growth and may protect against cancer, heart disease, and birth defects
  • Iron, necessary for maintaining red blood cell count
  • Fiber, which aids in digestion and helps lower cholesterol (in Chinese medicine they are prescribed to improved digestive health). Can also support blood sugar levels
  • Selenium: associated with reduced risks of certain cancers, as well as increased male virility
  • All brassica family contain Indole-3-Carbinol which helps to break down oestrogen into its healing form (there are different forms of oestrogen one is cancer forming and the other cancer healing) and may also help repair DNA (read more about that here).
  • 3,3′-diindolylmethane (also know as DIM) is found in all Brassica vegetables. Which may contain potent antiviral, antibacterial and anticancer actions which can affect/boost the immune system. 
  •  Sulforaphane is a chemical compound found in the Sprouts (especially in broccoli sprouts but also in Brussel Sprouts) “induces the production of certain enzymes that can deactivate free radicals and carcinogens.” (source)

To simply cook them, trim any loose, yellow or damaged leaves, wash and then trim the base. Some people cut a cross in the base to make sure they cook evenly, but with smaller ones, it’s not necessary, as it can cause them to go mushy. Larger ones can be cut in half. Steam them for 10-15 minutes. Be sure to check them regularly so they don’t overcook as cooking times will vary, depending on size.

These vegetables also contain goitrogens, which may suppress thyroid function. This can interfere with those on hypothyroid medication. Like anything can be absolutely fine in moderation and cooking them can also reverse some of these goitrogenic actions (the 3,3′-diindolylmethane may be an anti-androgen which affects the hormones). In any doubt, please consult your practitioner trained in nutrition for further advice on your personal case.

Here is my favourite way of making them;

 

Brussel Sprouts with Bacon and Hazelnuts Loula Natural1

Here are some other recipes;

 

Roasted Rustic Brussel Sprouts- Dj Foodie
Roasted Rustic Brussel Sprouts- Dj Foodie
Roasted Brussel Sprouts- Low Carb One Day
Roasted Brussel Sprouts- Low Carb One Day
Roasted Brussel Sprouts with Honey and Currants-Homemade Mommy
Roasted Brussel Sprouts with Honey and Currants-Homemade Mommy
Roasted Brussel Sprouts-Cheeseslave
Roasted Brussel Sprouts-Cheeseslave
Roasted Brussel Sprouts and Broccoli- The Rising Spoon
Roasted Brussel Sprouts and Broccoli- The Rising Spoon
Roasted Beets Brussels Sprouts and Carrots- Gutsy By Nature
Roasted Beets Brussels Sprouts and Carrots- Gutsy By Nature
Roast Potato Brussel Sprouts and Bell Pepper with Sausage- The Rising Spoon
Roast Potato Brussel Sprouts and Bell Pepper with Sausage- The Rising Spoon
Pancetta Red Onion and Brussels Stupid Easy Paleo
Pancetta Red Onion and Brussels Stupid Easy Paleo
Garlic Ginger Brussel Sprouts- Stupid Easy Paleo
Garlic Ginger Brussel Sprouts- Stupid Easy Paleo
Chicken and Brussel Salad- Popular Paleo
Chicken and Brussel Salad- Popular Paleo
Brussels with Bacon and Aged Cheddar- Whole Green Love
Brussels with Bacon and Aged Cheddar- Whole Green Love
Brussels Sprouts Lemon Garlic Glaze-Healy Real Food Vegetarian
Brussels Sprouts Lemon Garlic Glaze-Healy Real Food Vegetarian
Brussel Sprouts with Pine Nuts- Thank Your Body
Brussel Sprouts with Pine Nuts- Thank Your Body
Brussel Sprouts with Cranberry Brown Butter- Oh Lardy
Brussel Sprouts with Cranberry Brown Butter- Oh Lardy
Brussel and Bacon Salad- The Sprouting Seed
Brussel and Bacon Salad- The Sprouting Seed
Balsamic Brussels Sprouts with Bacon- Peace Love and Low Carb
Balsamic Brussels Sprouts with Bacon- Peace Love and Low Carb
 

Sweet Potato Falafel with a Garlic Kefir Dip

Sweet Potato Falafel and Garlic Kefir Dip Loula Natural

Sweet Potato Falafel and Garlic Kefir Dip

I made these for a recent party where I was asked to bring a veggie dish that didn’t need to be hot! These perfect. Great as finger food but can also be served as a side dish. Great in wraps too for lunch box ideas. Sweet potato’s are full of beta-carotene’s. We eat them almost every day.

Sweet Potato Falafel with a Garlic Kefir Dip
Great party food, lunch box addition or as a side dish. Can be eaten hot or cold and can be prepared ahead of time or frozen.
Write a review
Print
Ingredients
  1. 200g Sweet Potato (Yams) Peeled and diced. (you can also use half sweet potato half carrot)
  2. 100g parmesan/pecarino cheese (you also use coconut or nutritional yeast for Dairy free)
  3. 1 egg (you could use ground flax in water as an egg replacement)
  4. Salt and Pepper
  5. 3tbs Oat flour (or any other flour- coconut/almond/buckwheat)
  6. For the Dip
  7. 1 cup Kefir (or Kefir Cheese)
  8. 1-2 Cloves of garlic
  9. 3 Spring onions
  10. 1tsp coconut sugar
  11. Salt and Pepper
Instructions
  1. Steam the sweet potato for 10 mins. 'Rice' the potato in the food processor. Squeeze excess water out using a cotton soup/nut bag or muslin cloth. Add to a bowl with the other ingredients (except flour). Mix well and then using the flour on your hands and on a baking sheet roll into balls. Bake balls in the oven at 180-200 degrees C for 10-20 mins. Heat coconut oil in a pan and fry off to make a bit crispier (optional).
  2. To make the dip mix all the ingredients together in the food processor until combined.
Adapted from Cauliflower Cheesy Nuggets
Loula Natural http://loulanatural.com/
Garlic Kefir Dip collage Loula Natural

Kids lunch box approved

Cauliflower Cheese Nuggets

cauliflowernuggets

I have been playing with my cauliflower recipes. I love the pizza crust but it takes a bit too long sometimes, I love the mash but sometimes you want something bread like or hash brown kind of thing. So with our pork chops I wanted to try something new. Cauliflower and cheese are a match made in heaven to me so I fancied knocking this together- I really liked them and they were really filling- which kept my potato loving long suffering hubby happy!

 

Ingredients;

1 head cauliflower

1/2 cup of grated cheese (could use 1 tbs nutritional yeast for dairy free)

1 clove of garlic finely chopped/minced (optional)

2 eggs (mine were kinda small)

salt and pepper

(optional extras- what I am gonna try next time- Kefir cheese, dried herbs, paprika, tsp mustard)

Directions;

cauliflower nuggets1

 

Place your raw cauliflower in the food processor to rice.

Put ‘rice’ into muslin bag to wring out the water. Place in a bowl.

Add garlic cheese and eggs and anything else from optional extras list and ball up and place on greaseproof paper.

Bake at 200 degrees C for 15 mins. They can be frozen here or eaten straight away.

I actually fried them off in my pork and butter fat left from the chop cooking. It added a lovely texture and flavour!! I think this will be a new favourite side!

 

 

Vegetarian Lentil and Sweet Potato Cottage Pie

cottage Pie

We use Lentils quite alot. I use this same mix to make lentil tacos too. We also love lentil burgers. The kids love them and my husband is coming round to them- he likes them because he can feel full after eating them. I like them for their protein profile and the texture when cooked works well for ‘mince like’ consistency.

1 Cup Puy lentils (soaked and drained)

2 cups Stock

(we are not strict vegetarians so our stock is bone broth but you can use vegetable stock)

1/2 cup Passata tomatos or fresh skinned and seeded tomatos

1 Carrot

1 Onion

1-2 sticks of Celery

1/2 Green/red pepper (optional)

1-3 cloves of garlic (we love garlic)

1 tbs fresh herbs chopped (thyme, basil, parsley, oregano)

1 bay leaf

Salt Pepper

Sweet Potato Mash

I first put the carrot, celery, onion, garlic, pepper and herbs in the food processor to finely chop. Throw everything else into a pot or a slow cooker and cook slowly until the lentils are soft (4 hours on slow in a slow cooker).

OLYMPUS DIGITAL CAMERA

For the top of the cottage pie make the sweet potato mash (you can also add the herb butter cubes to the mix too). Add some cheese (I like sheeps cheese- optional). Then put in the oven at 200 C till heated through normally 15-20 mins.

Serve with some green vegetables or salad.

This is also a great weaning dish for babies a they can use their hands to eat this.

Sweet Potato Rosti

OLYMPUS DIGITAL CAMERAWe eat a lot of sweet potato. The kids and I love it- my husband doesn’t mind them- but its not a potato! We eat them mainly as chips but since I don’t have an oven, only a halogen oven, sometimes I don’t have the space for chips. This happened recently so I got creative!

Ingredients

1 Large Sweet Potato

1 tbs Coconut oil

salt/pepper

OLYMPUS DIGITAL CAMERAusing a julienne peeler I peeled the sweet potato. I put the ribbons into a bowl and poured in the coconut oil, salt and pepper. I used my hands to ensure all the ribbons were lightly coated.

In a frying pan I gathers some ribbons up into a nest shape and carefully placed in the pan. After a couple of minutes I carefully turned them over. I then removed them onto kitchen paper and continued until the bowl was empty.

OLYMPUS DIGITAL CAMERA

At this point you could freeze them or store them in the fridge if you want to make them ahead.

I then put them in the oven to reheat and to crisp them up. at 180 C for 10-15 minutes.

We had them with Roast chicken and veggies! They were yummy and nice to have something a bit different!

OLYMPUS DIGITAL CAMERA

X