Sauteed Brussels Sprouts with Quinoa and Pine Nuts (gluten free)

Brussels sprouts never get old to me, and I can’t remember a time when I didn’t like them…even when my grandma used to boil them to death. Still loved them. I started cooking with them regularly about ten years ago and have almost always made them roasted with coconut oil and a little sea salt. But recently I’ve been I’ve been enjoying a Brussels sprout salad at a restaurant in Chicago called Crosby’s Kitchen. The sprouts are shaved, which makes a big difference in the texture. That recipe inspired me to make this one.

Other than the spouts being shaved, there are no other real similarities. In fact, this recipe is a sauté, not a salad. I promised a group of amazing people who I keep in touch with in my Belly Burn Plan Facebook group that I would create three new quinoa-based recipes this week. Why not a quinoa and Brussels sprout combo? I thought. This is the first of three of those recipes.

Even if I wasn’t super fan of Brussels sprouts, I could (and should) probably be talked into eating them more often. The health benefits of this cruciferous vegetable are pretty spectacular. They happen to be higher in a phytonutrient called glucosinolate than any other cruciferous veggie (including broccoli!).

So what’s the big deal with glucosinolates, you wonder? A rather large body of research has shown that regular consumption of glucosinolates offer protection from many forms of cancer and has the potential to protect against cardiovascular disease.

Another reason to eat more Brussels sprouts, or any cruciferous vegetable (broccoli, cauliflower, cabbage, kale), is that they help support phase 2 detoxification. This is a very big deal if you’re thinking of detoxifying, and probably the least understood. If you want a better understanding of phase 1 vs phase 2 detoxification, read my article here.

brussels-sprouts-and-quinoa

brussels-sprouts-and-quinoa

Moving on, here’s the recipe. I hope you enjoy it.

Sauteed Brussels Sprouts and Quinoa with Pine Nuts
Serves 6

4 cups Brussels sprouts, shaved (16 to 20 Brussels sprouts)
1 cup quinoa, cooked
3/4 cup yellow onion, minced
2 cloves garlic, crushed
1/4 cup pine nuts
4 tablespoons olive oil
2 teaspoons marjoram
3/4 teaspoon sea salt

1. Prepare your quinoa, yielding 1 cup.
2. Clean, stem and shave Brussels sprouts. I simply used a sharp knife and sliced thin. I tried to use a cheese grater, but the results weren’t what I wanted. It will take a few extra minutes, but it’s worth it. Of course, you could always hit the easy button and buy pre-shredded sprouts, but that would degrade some of the benefits of the glucosinolates (cancer fighters).
3. Add olive oil to a heated sauté over medium heat. Allow to warm for a minute.
4. Add onions and garlic to the heated olive oil and sauté for about 3 minutes.
5. Add the Brussels sprouts to the onions and garlic, continue to sauté for five minutes.
6. Toss in the pine nuts and allow them to sauté with the rest of the mixture for about two minutes.
7. Sprinkle in the sea salt and marjoram.
8. Finally, add in the cup of quinoa. It will make a popping sound, which is normal. I like my quinoa to be a bit on the crunchy side, so I let it sauté for about 5 minutes. If you don’t want crunchy quinoa, then toss in, ensuring the combination is well mixed. Remove from heat and serve.

3 Reasons Your Body Will Love Brussels Sprouts

This time of year you can buy Brussels sprouts on a stalk, in a bag or in bulk. They’re easy to find, easy to cook and extremely good for your body in many, many ways. Brussels sprouts are a cruciferous vegetable, and in the same family as broccoli, cauliflower and cabbage. All these vegetables are good for you, but Brussels sprouts are exceptionally healthy. Here are three reasons why.

  • Detox Diva: If your body needs to get the yuck out, add Brussels sprouts to your diet today. Brussels sprouts are high in sulfur, which helps to remove toxins from the blood. Eating a serving or two of Brussels sprouts daily will help sponge out toxins – whether they’re environmental or dietary.
  • Inflammation Fighter: Inflammation doesn’t get as much attention as it should. What’s more, I don’t think inflammation is taken as seriously as it should be. A marker of most chronic illnesses, inflammation can be curbed greatly by the foods we do  and don’t eat. Brussels spouts contains a lot of vitamin K which aids in the body’s inflammatory response to any type of stressor. What’s more, Brussels sprouts is a good source of omega-3 fatty acids, something you don’t see (in such high amounts) in most vegetables. Omega-3s are famous for their anti-inflammatory role in the body.
  • DNA Mechanic: Most of us probably don’t give too much though to how tweaked our DNA is. We’re born the way we are there is nothing we can do to change it, right? Nope. Our DNA, the genetic code we’re born with, can become altered (potentially leading to chronic illness or even cancer) by our environment, what we eat and the stressors in our life. Brussels sprouts have been shown to repair damage done on our DNA. A study conducted by researchers in the Netherlands compared the DNA of two groups of men: five that ate 10 ounces of Brussels sprouts, and five that ate no Brussels sprouts (or any cruciferous vegetable). The results showed the DNA of the spouts men was repaired by 28%, as opposed to no change in the no-sprouts men.
Not sure how to make them? Try the simple, easy and tasty recipe below.
[gmc_recipe 2037]