Food of the Week Brussels Sprouts

Food of the Week Brussels Sprouts

Brussels Sprouts are an excellent nutrient dense side dish to add to your daily meals. A one cup serving has 56 calories, 3.98 g Protein, 11.08g Carbohydrates, .78g Fat, and 4.06g Fiber!

An important anti-inflammatory nutrient found in Brussels sprouts is vitamin K. Vitamin K is a direct regulator of inflammatory responses, and we need optimal intake of this vitamin in order to avoid chronic, excessive inflammation.

Another anti-inflammatory component in Brussels sprouts is not one that you might expect. It’s their omega-3 fatty acids. We don’t tend to think about vegetables in general as important sources of omega-3s, and certainly no vegetables that are as low in total fat as Brussels sprouts. But 100 calories’ worth of Brussels sprouts (about 1.5 cups) provide about 480 milligrams of the most basic omega-3 fatty acid (called alpha-linolenic acid, or ALA).

To keep the most nutrient value in this amazing vegetable, the best cooking method is steaming. The fiber-related components in Brussels sprouts do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels.

The same nutrient in these sprouts that help us fight cancer is the same that gives it the odor some find offensive when over cooked. Glucosinolate helps protect against various reproductive cancers as well as bladder cancer.


Fun Fact ~ In Wales in October 1992, Bernar Lavery set a Guinness World Record by growing a “sprout” weighing 18 pounds, 3 ounces.

Egg White Muffins with Kabocha and Brussels Sprouts
Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

Servings: 12

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Here’s what you need…

  • Non-stick, olive oil cooking spray
  • 2 teaspoons olive oil
  • 1 cup Kabocha squash, peeled, seeded and finely diced
  • 1 cup Brussels Sprouts, finely shredded
  • dash of sea salt and black pepper
  • 20 egg whites


  1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
  2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.
  3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
  4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis: One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

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