5 Reasons to Eat Your Brussels Sprouts
5 Reasons to Eat Your Brussels Sprouts

5 Reasons to Eat Your Brussels Sprouts

Have you noticed the rise in popularity of Brussels Sprouts? I certainly have! Is it just a food trend or do Brussels Sprouts really have something important to offer? I have never really considered this vegetable seriously in the past as I wasn’t given them as a child.  As a twisted parent and adult when the kids asked me what we’re having for dinner I usually answer brussels sprouts and eggplant. Although, that was just a joke, I didn’t have any Brussels Sprouts recipes in my repertoire.

Brussels Sprouts Even Better For You Than You Think Foodgawker2

Brussels Sprouts Even Better For You Than You Think Foodgawker

The joke was on me when I discovered the kids LOVED Brussels Sprout.  Brett and I had ordered a side dish of brussels sprouts and prosciutto to accompany our meal and the kids absolutely smashed it. They couldn’t get enough of these little, nutrient, rich power balls.

Roasted Brussels Sprouts

Roasted Brussels Sprouts

So, are Brussels Sprout really that good for you?

The answer to this question is a resounding YES! We all know that vegetables are good for us but these little power balls pack a big nutrient punch. Brussels Sprouts belong to the same family as Kale, Broccoli Collard Greens and Cabbage and we know how good these vegetables are! Like all vegetables the way they are cooked is vital for nutrient retention. I used my cooktop (click here) with minimal cooking liquid to ensure they steamed not stewed. Before I give you the recipe lets look at why you should eat Brussels Sprouts more.
5 Reasons to Eat Brussels Sprouts

5 Reasons to Eat Brussels Sprouts

Here are my 5 Reasons to Eat Your Brussels Sprouts

  • 1/ Brussels Sprouts are one of the top 20 nutritious foods

    According to the ANDI score rating system. (Aggregate Nutrient Density Index) Brussels Sprouts make this listing due to their high nutrient value and low calorie content.

    • Here is the nutrient breakdown according to the USDA National Nutrient Database
    • 1 Cup of raw Brussels sprouts 88gm
    • 38 calories
    • 0 gm fat
    • 8 gm carbohydrate
    • 3 gm sugar
    • 2 gm fibre
    • 3 gm protein
      • Consuming one cup of Brussels sprouts will also provide:
      • 195% of vitamin K
      • 125% of vitamin C
      • 10% + of vitamin A, vitamin B-6, folate, potassium and manganese needs for the day.
Brussels Sprout Recipe

Brussels Sprout Recipe

  • 2/ They are cancer fighting

    • Brussels Sprouts contain several important flavonoid anti-oxidants such as thiocyanates, indoles, lutein, zea-xanthin, sulforaphane and isothiocyanates. These phytochemicals are thought to offer protection from prostate, colon, and endometrial cancers. Funnily enough its the slightly bitter sulphur flavours that are thought to be the good guys in this vegetable. Although boiling them to death like previous generations did, reduces the level of sulforapha and the benefits.
Brussels Sprouts Side Dish FG

Brussels Sprouts Side Dish

  • 3/ They hold the Fountain of Youth in their little buds

    • Ok, so may be I can get a little carried away in my quest to look young and vibrant. But Brussel Sprouts are full of anti-oxidents. When the anti-oxidant Vitamin C is consumed in fruit and vegetables it helps to fight skin damage caused by the sun and pollution. It is known to reduce wrinkles and improve overall skin texture due to it’s role in the formation of collagen. If your thinking about eating citrus for vitamin C you may be surprised to find Brussels sprouts provide 75 milligrams per cup as shown in the table above, more than 100% of your daily need. It’s also important to have Vitamin A for healthy looking skin, Brussels sprouts has that covered at 10% of your daily needs.
Brussels Sprouts Even Better For You Than You Think

Brussels Sprouts Even Better For You Than You Think

  • 4/ Look Deep into my Eyes

    • Yes, Brussels Sprout hold the answer to maintaining good vision as we age. It may not be a sexy, inspiring reason to eat Brussels Sprout but as someone who is now using reading glasses I wish I had of eaten my Brussels Sprouts as a kid.Vitamin C helps keep eyes healthy by providing increased protection against UV light damage. So if you are like me and enjoy time at the beach, for your skin and eyes sake you should be consuming more vitamin C. Why you should reach for the Brussels sprouts in addition to an orange is that it also contains zeaxanthin which helps filter out harmful blue light rays.  This plays an extra protective role in eye health and may also prevent damage from macular degeneration.
  • 5/ They Taste Amazing

    • I could continue to list the health benefits of this great food but really my main motivation to eat these little balls of goodness it that they taste great and they are quick and easy to cook. So without further ado I am sharing this recipe, for a vegan version just omit the feta cheese.
Caramelised Brussel Sprouts Recipe

Caramelised Brussel Sprouts Recipe

5 Reasons to Eat Your Brussels Sprouts
Recipe Type: Side Dish
Cuisine: Australian
Author: Julie
Prep time:
Cook time:
Total time:
Serves: 4 serves
These little vegetables pack a great nutrient punch. This recipe is full of flavour, quick to make and low in calories.
  • 700gm Brussels Sprouts
  • 1 brown onion (chopped into matchsticks)
  • 3 cloves garlic (chopped into matchsticks)
  • 1 Tbs olive oil
  • 100mls vegetable stock
  • 50gm mixed seeds (sunflower, pine nuts, pepita seed)
  • 50 gm Danish feta *optional
  1. Trim the ends off the Brussels Sprouts and cut in half longways.
  2. Prepare the onion and garlic by cutting into matchsticks.
  3. Heat a non stick pan and cook the onion and garlic with the olive oil until brown and caramelised.
  4. Remove the onion mixture from the pan and place the brussels sprouts cut side down on the pan to charr the vegetable. Once the Brussels Sprouts have charred they will get a lovely nutty flavour.
  5. Turn the Brussel Sprouts over and turn the heat up.
  6. Add the vegetable stock and cover quickly, cook for 3 minutes.
  7. Remove the lid and allow the stock to reduce down.
  8. Take the Brussels Sprouts off the heat and serve with your choice of toppings.

Brussels Sprouts - 5 Reasons You NEED to EAT them! Plus a quick easy low calorie recipe to get you started... and yes they are Paleo!

Brussels Sprouts – 5 Reasons You NEED to EAT them! Plus a quick easy low calorie recipe to get you started… and yes they are Paleo!

Now that I know how much the family enjoys Brussels Sprouts I usually add them as a side dish to our meal once or twice a week. I have roasted them with prosciutto and pine nuts which was equally as delicious.

So readers, I’m curious, do you choose to add foods to your diet because of their health giving properties?
As regular readers would know I have just finished a huge renovation on my kitchen. If you are in the market for a new cooktop and would like to see the selection I chose mine from take a look at the kitchen appliance specialist ASKO.

*Given this story has nutritional claims I have included a list of my sources below. Please be aware I am not a qualified health professional and you should consult with a dietician for the full Brussels Sprouts story.
Powerful prostate cancer fighters — from arugula to wasabi, cruciferous veggies pack a powerful punch, Densie Webb, PhD, RD,
 Today’s Dietitian,
 Vol. 13 No. 10 P. 20, October 2011 Issue, accessed 8 September 2014.
Anticancer compounds found in food, Machowsky, Jason, MS, RD, CDN, CSCS
Alpha-lipoic acid, Nutrition 411, last reviewed August 2012, accessed 3 June 2014.
The role of the carotenoids, lutein and zeaxanthin, in protecting against age-related macular degeneration:
Eating for eye health, Getz, Lindsey, Today’s Dietitian,
 Vol. 11 No. 9 P. 12, September 2009 Issue, accessed 24 September 2014.

Gourmet Getaways

About Julie


  1. I love Brussels sprouts so much that I didn’t need a reason to eat them, but these reasons are awesome!! 🙂 So glad I planted lots of them in my garden this year. 🙂

  2. Wow, never thought a brussels sprout dish can be this vibrant and exciting. With prosciutto and pine nuts for the win!!!

  3. It looks quite healthy and flavorful. All brussel sprouts lovers would be happy to devour this dish.

  4. I adore Brussels sprouts! They are so delicious when prepared right. Yours sounds and looks fantastic with seeds and Feta.

  5. Who knew!! I have to admit, I’ve always been a fan. Now I have even MORE reason to love ’em!! 🙂

  6. I’m a big fan of brussels sprouts. The trick is to get the rest of the family to eat them with me!

  7. I love brussels but my husband hates them. I’ve spent most of my married life trying to turn him so he too can feel the love for the sprouts! LOL!

  8. Yes, they are definitely on the menu in this house at the time of year – have always loved them and love to find new ways to cook them – thanks Julie.

  9. OMG I love brussel sprouts and this post has made me really crave them. Can’t believe some people don’t like them!

  10. Of all the vegies that my daughter eats that I shunned as a child I find brussels sprouts the weirdest – I love them now but I still get startled when she refuses broccoli and capsicum in favour of brussells sprouts – great to hear they are good for the health – I think I need all the help I can get for my eyes these days too. Seeds and feta sounds like a lovely way to eat them.

  11. How wonderful that your kids like Brussels sprouts. I am a fan, and now I have good reasons to eat more of them.

  12. One thing I’m not guilty of is refusing to eat brussels sprouts. I’ve always loved them. I haven’t had many this season though and you’ve inspired me to get out and buy some. You’ve inspired me to cook some tonight as I do enjoy them par-boiled and then finished off in a frying pan with a dob of butter and preferably with bacon added! I like how you’ve combined them with feta – I’ll give that a try xx

  13. With all these reasons… I’m agree with you we must eat them!!

Speak Your Mind