Radical Metabolism – 9 Benefits of Brussels Sprouts plus Lemony Brussels Recipe

The 9 Benefits of Brussels Sprouts

Only until about 10 years ago did I become a fan of Brussels Sprouts.  And now … I could probably eat them every day.  It’s all in the way they’re prepared and man can I make some really kick ass dishes.

Read up on the benefits and then follow the recipe below.  This one is specifically for the Radical Metabolism Diet, but I will post a couple of my other Brussels Sprouts recipes later.  Enjoy 🙂

9 Benefits of Brussels Sprouts

1. High in Nutrients – fiber, vitamins and minerals
2. Rich in Antioxidants – one is Kaempferol, which studies have shown may reduce cancer cell growth, ease inflammation and improve heart health
3. May Protect against Cancer – study has found that Brussels could protect against carcinogens, a cancer causing agent, and prevent oxidation damage to cells.
4. High in Fiber – which relieve constipation and promotes digestive health by feeding the beneficial bacteria in your gut
5. Rich in Vitamin K – which is essential for coagulation – the formation of blood clots that help stop bleeding
6. May help Maintain healthy Blood Sugar Levels – many studies have linked vegetables like Brussels to a decreased risk in diabetes
7. Contain ALA Omega-3 fatty acids – which have been shown to reduce blood triglycerides, slow cognitive decline, reduce insulin resistance and decrease inflammation
8. May reduce Inflammation – Brussels are high in antioxidants which help neutralize the free radicals that can cause inflammation
9. High in Vitamin C – which is important for the growth and repair of tissues in the body

LEMONY BRUSSELS SPROUTS BITES – makes 2 cups

Ingredients
• 2 cups Brussels sprouts leaves (trimmed from about 2 pounds of Brussels sprouts.)
• 2 tablespoons ghee
• 2 tablespoons lemon juice
• 1/2 teaspoon lemon zest
• 1 teaspoon sea salt or to taste

Instructions
Preheat oven to 350 degrees. Line 2 baking sheets with parchment paper. Pull the leaves apart from the Brussels sprouts and place in a large mixing bowl. Pour in the melted ghee, lemon juice and lemon zest and mix until leaves are thoroughly coated. Spread the leaves in a single layer on the baking sheets and sprinkle with sea salt. Bake each pan for 8-10 minutes or until crispy and brown around the edges.

GARLICKY LENTIL AND KALE STEW – makes 4 servings

Ingredients
• 1 cup dried lentils
• 2 tablespoons butter or ghee
• 4 cloves garlic, chopped
• 2 stalks of celery, sliced
• 2 carrots, diced
• 2 cups kale, chopped
• 6 cups bone broth
• 1/2 teaspoon marjoram
• 1/4 teaspoon sea salt

Instructions
Rinse lentils thoroughly in colander under cold water and pick out any debris or blemished lentils; set aside. Heat butter or ghee in a large saucepan over medium heat. Add garlic, celery and carrots, and cook until tender. Stir in lentils, kale, broth, marjoram and sea salt. Bring to a boil over high heat. Reduce heat to medium-low; simmer, uncovered, about 45 minutes or until lentils are tender, stirring occasionally. Add additional broth or water if needed. Great as is or served over a bed of cooked quinoa.

ROASTED CARROT WITH SWISS CHARD AND LIME – 4 servings

Ingredients
• 1 tablespoon ghee
• 1 pound medium whole carrots, scrubbed well • 3/4 teaspoon sea salt
• 1/2 lime
• 2 tablespoons bone broth
• 2 cups Swiss chard

Instructions
Preheat the oven to 375 degrees. In a large oven-proof skillet, melt the ghee over moderately high heat. Add the whole carrots and cook until browned all over, turning occasionally, 3-4 minutes. Transfer the skillet to the oven and roast the carrots for 6-8 minutes, until they are just tender but still crisp in the center. Meanwhile, in a separate skillet, heat bone broth over medium heat. Add Swiss Chard and stir just until wilted. Remove from heat. Sprinkle with sea salt. Transfer the Swiss Chard to a platter. Top with carrots. Squeeze the lime over the carrots and serve.