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    Home » Healthy Vegan Living » Vegan Living

    10 Health Benefits of Brussels Sprouts (with Recipes)

    Published: Mar 20, 2019 · Modified: Apr 25, 2023 by Dianne · This post may contain affiliate links

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    brusssels sprouts with text overlay

    Love them or hate them, there are many health benefits of Brussels sprouts. They're packed with nutrients that are known to prevent and reverse many conditions. Brussels Sprouts a very versatile ingredient, too. They can roasted, pan seared, added to salads, stir-fried, or even used as a pizza topping!

    health benefits of brussels sprouts with text overlay

    Brussels Sprouts Love

    Every food blogger knows that a sure-fire way to get negative comments on a social media post is to share a recipe that includes Brussels sprouts.

    I get negative comments about sprouts from my health coaching clients, too. I often ask what their favorite and least favorite vegetables are in our first session. One client declared, “I’m not going to eat those little green soccer ball things!” I promised I wouldn’t make him eat them, but after just a few sessions, not only was he cooking them on a regular basis, he really loved them!

    purple brussel sprout

    I completely understand the Brussels sprouts push back, because I used to hate them, too. My mom made them often. I think she was buying them frozen and boiling them, and they were nasty. They were bitter and mushy, and they smelled awful.

    When I met Dennis many years ago, he said sprouts were one of his favorite veggies, but at the time, they were probably the only vegetables I didn’t like. I challenged myself to find ways to cook them that I would enjoy. After roasting them a few times, I was hooked. I soon began experimenting, and now I can’t get enough of them.

    Brussels sprouts are one of my favorite veggies now, and I usually eat them at least twice a week. Sometimes I just roast them and serve them alongside mac and cheese, while other times I make a salad with them, throw them into a stir-fry, and yes, even top a pizza with them.

    close up of cooked sprouts

    How to Prepare Brussels Sprouts

    I’ve read that you need to eat a food ten times before you start to develop taste buds for it, but for me, I think I only needed two or three sprouty meals before I started to like Brussels sprouts. The easiest way to cook sprouts is to roast them. Roasting brings out the sweetness of any vegetable, so it’s probably the best way to ease them into your diet, too.

    To prepare sprouts, you need to trim off any of the thick stem that might still be attached. Then, you should peel away any other leaves that are damaged or dirty. I like to slice my sprouts in half to roast or pan-fry them. If you’re going to steam or boil them, it’s a good idea to make a cross-shaped cut in them.

    stir-fry in pan

    Tiny Cabbages

    While I guess they do look like little green soccer balls, sprouts actually grow on large stalks. They’re considered a cruciferous vegetable, and they’re part of the cabbage family. (Sprouts look more like mini cabbages that soccer balls, but whatevs.) They’ve been a popular vegetable in Brussels, Belgium, for hundreds of years, hence their name.

    There are many health benefits of Brussels sprouts. These tiny cabbages are nutritional powerhouses, so it’s a good idea to include them in your diet. Not only are they low in calories, they’re loaded with vitamins, minerals, and even protein.

    Pan Seared Brussels Sprouts in bowl

    Some of The Many Health Benefits of Brussels Sprouts  Include:

    1. Cancer Prevention– The sulfur containing compounds that give sprouts their bitter flavor has been known to combat certain cancers.
    2. Bone Health – The vitamin K found in sprouts helps calcium absorption. They also contain calcium, so they’re a win-win for bone health.
    3. Blood Support– Vitamin K is also important for blood coagulation. (If you’re on blood thinners, it’s important to talk to your doctor before eating foods rich in vitamin K.)
    4. Good Vision– They’re chock-full with vitamin C, which helps keep eyes healthy.
    5. Enhanced Immunity– Of course, vitamin C is known to strengthen the immune system and reduce the severity of colds.
    6. Iron Absorption – Vitamin C helps with iron absorption, which prevents anemia.
    7. Healthy Skin – Vitamin C isalso known to fight skin damage caused by the sun as well as help form collagen, which supports the skin.
    8. Digestive Regularity – Sprouts are loaded with fiber, which helps with digestion. It also helps feed the gut’s beneficial bacteria.
    9. Manage Diabetes – The alpha-lipoic acid found in Brussels sprouts is known to lower glucose levels and increase insulin sensitivity.
    10. Lower Risk of Chronic Disease – Sprouts are high in antioxidants, which help lower inflammation in the body as well as the risk of developing chronic diseases.
    sprouts recipes collage

    Some of my Favorite Vegan Brussels Sprouts Recipes Include:

    cornmeal crusted sprouts in bowl from above with dip

    Cornmeal Crusted Brussels Sprouts – These little bites are a terrific appetizer for date night or dinner parties. They’re a great snack for Netflix binging sessions, too!

    Shaved Brussels Sprout with apples, dressing, sage, pecans, and lemon

    Shaved Brussels Sprout Salad with Maple Mustard Dressing – Made with just a few ingredients, this salad is a delicious side dish.

    Cruciferous Crunch Salad with almonds, tomatoes, brussels sprouts, lemon, fork and spoon

    Cruciferous Crunch Salad – Move over coleslaw! This salad is destined to become everyone’s favorite cookout side dish!

    brussels sprouts pizza on pizza paddle vertical

    Brussels Sprout Pizza – Pizza night gets a healthy spin with this recipe!

    sweet and sour brussels sprouts in bowls with rice

    Sweet and Sour Brussels Sprouts – Your favorite takeout meal gets a healthy makeover in this dish!

    brussels sprouts in the pan

    Pan Seared Brussels Sprouts with Caramelized Shallots and Toasted Pistachios – This delicious side dish was inspired by an item at a favorite local eatery. 

    sprouts with roasted squash, almonds, and seasonings

    Roasted Brussels Sprouts – It doesn’t get any easier than this dish!

    roasted vegetable platter with lemons and tahini

    Festive Garlicky Roasted Vegetables with Lemon Tahini Drizzle – Don’t wait until the holidays to make this tasty side dish! It’s also great served cold as a salad.

    What's your favorite way to cook sprouts?

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    About Dianne

    Dianne Wenz is a Certified Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, and Plant-Based Chef, as well as the author of Truly Healthy Vegan Cookbook.

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    Reader Interactions

    Comments

    1. Cadry

      March 20, 2019 at 10:22 pm

      Oh, my gosh. I want ALL of these! I'm a huge Brussels sprouts fan too. Like you, I wasn't enamored of them growing up. Did ANYONE know about roasting then? It seems like people were all about boiling, much to the sadness of Brussels everywhere. Still, I'm glad we figured out how to prepare Brussels sprouts eventually!

    2. Dianne

      March 21, 2019 at 9:03 am

      I wish they had known about roasting them, because I wouldn't have resisted them for so long!

    3. Arlene

      April 05, 2019 at 8:04 am

      I love sprouts, I meal prep them every Sunday roasting them with Harissa paste, i buy the frozen bags so easy and delicious!

    4. Dianne

      April 07, 2019 at 2:29 pm

      That sounds delicious! I've never bought them frozen - I need to give them a try!

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    Hi! I'm Dianne Wenz, a Board-Certified Health Vegan Health and Lifestyle Coach. I empower my clients to build new habits so they can reach their healthy living goals. I love to show others how easy it is to live a vegan lifestyle as well as how to cook deliciously easy plant-based meals. Contact me today to learn more and to schedule a complimentary breakthrough session!

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