Strengthen your microbiome –
Brussels sprouts with pomegranate

Rinde 6 porciones

ingredientEs

  • ½ – ¾ kg (1 – 1 ½ lb) Brussels sprouts
  • Seeds of 1 large pomegranate
  • 3 tbsp extra virgin olive oil  
  • 1 tbsp balsamic vinegar reduction
  • 1 tsp salt
  • Optional: ¼ cup sliced almonds

vídeo de la receta

Directions

  1. Preheat oven to 400 ℉ / 200 ℃ and line a baking sheet with parchment paper.
  2. Cut the bottom of each sprout with a knife and remove the outer leaves that are yellow and / or damaged. Cut them in half and place them in a large bowl.
  3. Add two tablespoons of olive oil and salt, and mix with your hands until all the sprouts are well coated with oil and salt.
  4. Place the sprouts on the tray, one by one, making sure they are in one layer and that the cut part is facing down.
  5. Bake for 15 minutes, shake the tray a bit, turn it 180 ° and continue baking for 20 more minutes or until the sprouts are golden brown. Meanwhile, mix the remaining olive oil with the balsamic vinegar reduction and set aside.
  6. Remove the tray from the oven and pour the balsamic/olive oil mixture over the sprouts. Toss with a spoon, making sure each sprout is well coated with the mixture.
  7. Transfer to a serving dish and add the pomegranate. Mix again, top with sliced almonds if using, and serve.

What are the benefits of this dish?

Five reasons why you need to incorporate Brussels sprouts in your diet (being delicious does not count!) [1, 2]

● They are very low in calories (less than 40/cup!) and keto-friendly.

● They are an excellent source of vitamins (K & C particularly) and minerals (potassium, selenium and calcium). 

● They are loaded with fiber (4g in every cup) that aids in weight loss, helps you control cravings and maintain your mood stable, and encourages regular bowel movements. [3]

● They are a good source of prebiotics and polyphenols that feed and maintain the beneficial bacteria in your gut that have been tied to positive mood, improved immunity and keeping inflammation at bay. [1, 4]

● They contain powerful phytonutrients (see below) that support your body’s detoxification system, and possess antioxidant, anti-inflammatory and anti-cancer abilities. Epidemiological studies have linked diets rich in this and other cruciferous vegetables, to a decreased risk of developing cancer, especially cancers of the digestive tract, bladder, prostate, and lung.  [1, 5

Brussels sprouts, and all cruciferous vegetables, are unique in that they are rich in a particular type of sulphur-rich phytonutrients known as glucosinolates (glucoraphanin, sinigrin, and glucobrassicin). Glucosinolates are converted into their biologically active forms — sulforaphane, allyl-isothiocyanate, and indole-3-carbinol, when in contact with the enzyme myrosinase. 

This enzyme is present in cruciferous vegetables, and it is liberated when the plant is damaged. In other words, raw cruciferous vegetables must be cut, chopped or chewed to release myrosinase and release the compounds that benefit your health. [2, 6]

If you are eating cruciferous vegetables that have been cooked, the transformation of glucosinolates into their active compounds can also be carried out in your gut, by the myrosinase enzyme produced by your microbiota (the trhillions of bacteria that live in your intestines). [[7, 8

Optimal cooking techniques to maximize glucosinolate content: 

Always cut, chop or mash cruciferous vegetables, and let them sit for a few minutes to give myrosinase the chance to do its job. 

Eat cruciferous vegetables raw, making sure you are chewing them well. 

Eat them steamed or blanched for only a few minutes (3-4 max) 

Eat them sauteed on a wok over low-medium heat with a bit of olive oil.

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