Why Brussels Sprouts Are a Menopause Superfood
As we navigate the transformative journey of menopause, nutrition plays a crucial role in managing symptoms and supporting overall health. Enter Brussels sprouts—these miniature green gems pack a powerful punch when it comes to nourishing the body and mind during menopause.
Here’s why Brussels sprouts deserve a spot on your plate:
Rich in Antioxidants: Packed with protective compounds like kaempferol and glucosinolates, Brussels sprouts help combat oxidative stress and reduce inflammation—key factors in managing menopausal symptoms.
Anti-Cancer Properties: Glucosinolates in Brussels sprouts aid the body’s natural detox processes, helping to neutralise and eliminate harmful carcinogens.
High in Fibre: Supporting healthy digestion, fibre can ease common menopausal complaints such as bloating and irregularity while promoting gut health.
Vitamin K Boost: Essential for bone health, vitamin K helps counteract the increased risk of osteoporosis often associated with declining oestrogen levels.
Supports Healthy Blood Sugar Levels: The fibre and nutrients in Brussels sprouts may help balance blood sugar, an important consideration for managing midlife weight changes.
Reduces Inflammation: Studies have shown that eating Brussels sprouts can reduce oxidative damage by up to 28%, thanks to their anti-inflammatory properties.
Vitamin C Powerhouse: This antioxidant-rich vitamin supports collagen production, skin health, and immune function, keeping you glowing inside and out.
Heart Health Benefits: The kaempferol in Brussels sprouts has been studied for its protective effects on the cardiovascular system—a welcome bonus for heart health during menopause.
With their unique combination of nutrients, Brussels sprouts are the ultimate menopause-friendly veggie, offering a natural way to boost health and vitality. Ready to make them a regular part of your meals?
Here are 5 delicious Brussels sprouts recipes that celebrate their goodness and keep your taste buds happy:
5 recipes for Christmas Brussel sprouts
Adapted from Riverford Farm cook book and newsletter November 2024
With Ginger
500g Brussel sprouts cooked, shredded
2 cloves garlic chopped
2 shallots/1 onion finely chopped
1 tablespoon finely chopped ginger
Rapeseed oil to fry
Soy sauce to serve.
Fry the shallots/onions with the garlic until translucent (medium heat)
Add the sprouts and ginger, stir for 3 min
Serve with soy sauce
Enjoy!
With Chestnuts
500g Brussel sprouts whole
Lardons/left over bacon/left over pigs in blankets
Roast chestnuts ( vacuum packed).
Rapeseed oil to fry
On a medium heat fry the Brussel sprouts and lardons/bacon/pigs in blankets.
-If using left overs you might need to add a little rapeseed oil.
When almost cooked (Brussels soft when tested with a fork) add chestnuts and warm through
Serve & Enjoy!
Curried Brussel Sprouts
500g Brussel Sprouts
½ teaspoon mustard seeds
1 chopped garlic clove
¼ teaspoon turmeric
¼ teaspoon garam masala
2 teaspoons lemon juice
Handful of chopped coriander leaves
2 tablespoons rapeseed oil to fry
Salt to season
Use a pan with a lid
Heat the oil on a medium heat.
Add the mustard seeds, garlic, the seeds will crackle
Add sprouts and stir to cover in oil
Add turmeric and garam masala
Season with salt
Add a table spoon of water and put lid on.
Turn heat to low
Steam for 5 min (add another table spoon of water if it starts to dry out).
When soft add lemon juice and coriander
Stir & serve.
Enjoy!
Teriyaki Brussel Sprouts
500g Brussel Sprouts cooked (great for leftovers)
2 garlic cloves, finely sliced
1 tablespoon fresh ginger in matchsticks (lazy ginger is fine to use)
2 tablespoons teriyaki sauce
1 tablespoon sesame seeds
rapeseed oil to fry
Heat oil
Add sprouts garlic and ginger
Stir-fry for 2 min (don’t let the garlic brown, this makes it taste bitter)
Add teriyaki sauce and sesame seeds.
Stir quickly for a few seconds.
Serve and Enjoy!
With almonds & hazelnuts
300g Brussel sprouts cooked and quartered
50g butter
1 tablespoon almonds/hazelnuts or a mix of both
Fry the butter until it is brown (makes it taste nutty)
Add the brussel sprouts and stir quickly, when starting to colour add the nuts until they start to colour (less then a minute).
Serve and Enjoy!
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