Brussels Sprouts - Plate 'em or Hate 'em?

​They’re a staple at the Holiday dinner table and you either love them or leave them.  I have always LOVED them.  I would even offer to clear the table after dinner so I could munch on them as I was helping.  I see now that I was on to something, and they’re not just for the Holidays!
 
Brussels sprouts are part of a group of foods called cruciferous vegetables, from the brassica family.  Also included in this group are arugula, bok choy, broccoli, cabbage, cauliflower, collard greens, kale (one of my favourites), radishes, and turnips.  They are rich in nutrients such as carotenoids (beta-carotene, lutein, zeaxanthin), vitamins C, E, and K, folate and minerals. They are also high in fibre. 
 
Of particular interest, they contain a group of chemicals, known for their cancer fighting compounds, called glucosinolates.  Indole-3-carbinol and sulforaphane, two types of glucosinolates, are most commonly studied for their anticancer effects.   They may help:

• Protect cells from DNA damage
• Inactivate carcinogens
• Have antiviral and antibacterial effects
• Have anti-inflammatory effects
• Induce apoptosis in cancer cells (cell death)
• Inhibit tumour blood vessel formation (stops nutrients from reaching the tumour, therefore cutting off it’s food supply)
• Inhibit tumour cell migration (needed for metastasis)

 
With all these cancer-fighting properties, why wouldn’t you include them in your daily healthy eating regime.   And while you’re giving your body a fighting chance against cancer, you’re boosting your immune system, cleansing and detoxing, and getting a much needed dose of vitamins and minerals too.

How do you prepare them?

I love them many different ways: steamed or shredded in a salad but my favourite is definitely roasted (with sweet potatoes and beets, yummmm!)

You can try this recipe on my recipe tab, Garlic Brussels Sprouts, or this one from Food.com, Cream of Brussels Sprout Roasted Garlic Soup (maybe my new favourite soup). 

Let me know what your favourite ways to enjoy brussels sprouts are, or any of the other brassica foods.  I always love to try new recipes.

In good health,
​Cheryl

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