Sautéed Brussels Sprouts

Celebrate fall with a side dish of delicious, sautéed Brussels sprouts. The antioxidant-rich Brussels sprouts 

contain kaempferol, a natural flavonoid that may help decrease inflammation (1). Studies have shown that prolonged inflammation has been linked to many diseases including heart disease. Also, Brussels sprouts are very high in the immune boosting vitamin C.

Brussels sprouts are considered a superfood and are naturally low in sodium.  They are rich in fiber, antioxidants, minerals and vitamins, especially as mentioned earlier - the immune boosting vitamin C.  The fiber content in the Brussels sprouts may help with weight-loss by curbing one’s appetite.  According to several studies, the fiber may also help reduce and possibly prevent heart complications and disease (2).  In addition, Brussels sprouts may help lower high blood pressure and high cholesterol.

The onions in this recipe, which are also high in fiber and  antioxidants, help reduce cholesterol and help decrease triglycerides, which may help lower the risk of heart disease.  In addition, the antioxidants in the onions may help lower high blood pressure. Onions are a good source of the flavonoid quercitin, which has been shown in studies to help extend the positive attributes of vitamin C, including boosting the immune system.

Further heart-health benefits of this recipe include the antioxidant-rich herb of dill.  The flavonoids in the dill herb have been shown to protect the heart with anti-inflammatory properties, along with lowering triglycerides and cholesterol, helping to protect the heart (3).

Recipe Ingredients:

4 shallots or medium onion, thinly sliced

3 tablespoons grapeseed oil

2 tablespoons cider vinegar

1 pound Brussels sprouts, quartered

sea salt, to taste (optional)

black pepper, to taste

½ cup water

1 tablespoon fresh dill, finely chopped

Dill sprigs, for garnish

Recipe Instructions:

In a large skillet add shallots and grapeseed oil to medium heat for approximately 3 minutes. Add cider vinegar and cook for 2 additional minutes while stirring. Add the Brussels sprouts, sea salt (optional), and pepper to taste, cooking for 5 more minutes. Add ½ cup water, cooking again for 5 more minutes. Add fresh dill, gently mixing in. Place Brussels sprouts on two serving plates. Garnish with dill, if desired.

Makes 2 servings.

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