For The Love of Organics: Brussels Sprouts

Love ‘em or hate ‘em, when it comes to Brussels sprouts it seems there’s no in-between. One study found that our strong feelings about these mini cabbage-like veggies is in part determined by a genetic variation that makes us more or less sensitive to bitter tastes. Sure, they can be a little bitter, but Brussels sprouts roasted just right are a staple of the fall season, even if just for some of us. And if you’re not a Brussels-lover, perhaps the oodles of health benefits will help them go down a little sweeter.

The Bitter, The Better

Brussels sprouts get a bad rap for being bitter and pungent, but it’s those very qualities that indicate one of their most beneficial nutrients: glucosinolates, a group of plant metabolites and precursors to the health-promoting phytonutrient sulforaphane. Glucosinolates give Brussels sprouts their bitterness, but are also anti-inflammatory, powerful antioxidants, and support the body in detoxing carcinogens and other harmful compounds. Sulforaphane, as its name might suggest, has a slightly sulphuric taste and with its strong antioxidant properties, protects the brain, kidneys, liver, and heart from oxidative damage.

Our Brussels-loving family members may have been on to something when they bribed us to try the bitter veg as kids—in addition to glucosinolates, Brussels sprouts are a rich source of vitamins A, C, and K, contain more potassium than a banana, and are a great source of fiber. So go ahead and take the Brussels sprouts bribe, indulge in the best of bitters, and your body will thank you!

Organic, Local, and In Season

Choosing organic veggies as they come into season is a great way to keep those fall feasts the most nutritious and environmentally friendly they can be. In the U.S., Brussels sprouts are harvested from fall through winter and contain the highest levels of nutrients during this time. Growing foods out of their season creates more of a demand for pesticides, as the crops aren’t growing in their natural conditions. Conventionally farmed Brussels sprouts are sprayed with chlorpyifos, dimethoate, and imidacloprid—pesticides known to disrupt the endocrine system, neurofunction, and cause harm to bees. The same glucosinolates that provide us with nutrition and the signature flavor of Brussels sprouts are also a natural pesticide—no need for harmful sprays!

Pass the Brussels, Please

The air is crisp as leaves of all colors float down from the trees—a perfect setting for a feast of autumn’s bountiful harvest with loved ones. As the bowl of Brussels sprouts makes its way around the table, here are some fun facts you can share:

• Brussels sprouts are in fact named after the city Brussels in Belgium.

• In 2013 a group of students in the U.K. used the electrolytes of 1,000 Brussels sprouts to power the lights of a Christmas tree.

• In Traditional Chinese Medicine, it is important to taste the bitterness of foods, as the taste signals to your body what to do with the nutrients.

Roasted Brussels Sprouts with Parmesan

This recipe takes a holiday staple—roasted Brussels sprouts—up a notch with the savory flavors of garlic and Parmesan cheese. Roasting the Brussels sprouts on a sheet pan results in irresistible crispy, crunchy cheese edges and brings out the natural sweetness of the vegetable.

Coconut Free Sugar Free Gluten Free Nut Free Legume Free Seed Free Grain Free Diet Egg Free Vegetarian Primal Keto Friendly

SERVES 4 TOTAL TIME 45 minutes

INGREDIENTS

• 1 pound organic Brussels sprouts, rinsed and patted dry

• 3 tablespoons Natural Grocers® Brand Organic Extra Virgin Olive Oil

• 3 organic garlic cloves, minced

• 1⁄2 cup Natural Grocers Brand Organic Parmesan Cheese Shreds

Natural Grocers Brand Bulk seasonings

• 1⁄2 teaspoon Real Salt

• 1⁄2 teaspoon Organic Black Ground Pepper

• 1 teaspoon Organic Italian Seasoning Blend
  

Optional garnishes

• chopped organic parsley

• extra Parmesan cheese

• Natural Grocers Brand Bulk Organic Red Chili Flakes
  

DIRECTIONS

1. Preheat the oven to 400°F. Place a baking sheet in the oven to heat up. Trim the bottom of the Brussels sprouts and then slice in half from top to bottom.

2. Place the Brussels sprouts in a large bowl and add the olive oil, salt, pepper, Italian seasoning, garlic, and Parmesan cheese shreds. Gently toss to coat the sprouts.

3. Carefully remove the baking sheet from the oven and spread the Brussels sprouts over it, cut-side down, in one layer.

4. Return the baking sheet to the center rack and bake for 25-30 minutes, or until golden brown. Serve while still hot. Nutrition per serving per one serving

Calories Carbohydrates Protein Fat Fiber

196 kcal 13g 8g 14g 5 g

Beverage Pairing Recommended Beer Style: Lager

• Samuel Smith Organic Lager