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Steamed Brussels + Basic Brassicas Recipe


Brussel SproutsI thought it a good idea for me to share one of my most favourite green snacks.

That’s right. Brussels sprouts. More accurately in fave snack form that would be Brussels sprouts, lightly steamed and then cooled enough to add a drizzle of flax oil and sprinkle of coarse sea salt. Yum yum!

My children will surely hate me when their friends get to eat fruit roll-ups and Twinkies and they are snacking on  steamed Brussels sprouts. ‘Whatever’ I say, at least their brains will function, they’ll be able to sit still without meds and will be as regular as the commuter train that honks it’s horn as it rolls past my window every morning at 6:08 am sharp.

I know Brussels sprouts have a very distinct taste. I personally love them, some people, like my brother Michael, hate them. Michael claims they smell like feet.

The family of veggies that claim the Brussels sprout seem to be the most hated by children and big brothers alike. Invited to the cruciferous family reunion would be broccoli, bok choy, kale. cauliflower, kohlrabi, rutabaga, cabbage, turnips, radish, horseradish,  and collards to name a few.

This fam of veggies is most widely known in health circles for their role in cancer prevention (though if you ask me, any vegetable that keeps you from eating a McMeal of any kind helps prevent cancer). Some of the main chemicals the men in the white coats like to look at are the following:

  • Indole-3-carbinol: A glucosinolate that’s formed when the vegetables are crushed or cooked. Research has found that it deactivates an estrogen metabolite that promotes tumor growth, particularly in breast cells. It’s also been found to keep cancer cells from spreading to other parts of the body.
  • Sulforaphane: A type of isothiocyanate that’s been found to increase the liver’s ability to detoxify carcinogenic compounds and free radicals. This in turn protects against cell mutations, cancer and other harmful effects.

The problem with all these veggies is that people tend to overcook them until they are mushy and bitter. Here is a very simple recipe for what I call Basic Brassicus and can be applied to any of the aforementioned veggies.

Brussel Sprouts #2


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Steamed Brussels + Basic Brassicas Recipe

  • Author: Meghan Telpner
  • Total Time: 11 mins


  • 1 cup Brussels sprouts or Brassica vegetables of choice (broccoli, kale, cauliflower, bok choy, cabbage, turnips, etc.)
  • 1 Tbs cold pressed flax oil or sesame oil
  • 1 Tbs seeds of choice, raw or toasted- sunflower, pumpkin, or sesame
  • salt/pepper to taste
  • 1 tsp turmeric (optional)
  • 1/2 tsp grated ginger root (optional)


  1. Steam vegetable of choice until slightly tender but still vibrant in colour.
  2. Drizzle with oil of choice.
  3. Sprinkle with seeds.
  4. Season with raw grated ginger, turmeric, salt and pepper.
  • Prep Time: 5 mins
  • Cook Time: 6 mins
  • Category: Sides + Snacks

Here are a few more veggie foods for my Green Smothie Cleansers:

And even though Denise Huxtable may love her Kale, Rudy would rather take a pass on Brussels sprouts.


8 responses to “Steamed Brussels + Basic Brassicas Recipe”

  1. Michelle says:

    I really should make more brussels sprouts because i do like them. My toddler might really enjoy them. She has always loved broccoli and recently I tried steamed cauliflower (i was pureeing some for the baby so gave her some pieces) and she devoured a big bowl full and was asking for more the next day. So not all kids reject them! I’m going to try your recipe out on the family! Thanks!

    Btw, I am hooked on kale chips thanks to you. I went to a raw potluck last week and got some new ideas for them… adding some ground nuts and nutritional yeast to give a cheesy flavour. Yum!

  2. AshleyH says:

    Ooo I love those Cosby’s. I saw him live once and it was hilarious. He hasnt lost a thing.

    I also love brussel sprouts especially roasted yumyum!
    So I was very excited when I saw them on the homepage. Oh dear I think I just said I was -excited- to see brussel sprouts. Who else thinks like that?? :)

  3. Jenny @ Nourished Kitchen says:

    I LOVE brussels sprouts. At our farmers market’s last day a vendor brought 5 stalks of brussels sprouts and a fight nearly brokeout as customers vied for the little green goodies. I like mine pan-fried in ghee with walnuts and onions and served with piima or creme fraiche.

  4. Jennifer R. says:

    I also LOVE brussel sprouts (and my kids will eat them too, maybe not as excitedly, but still will). Problem is, due to my thyroid problem, I need to avoid them (and cabbage, and cauliflower).
    I’m home from picking up more Green Goodies for the cleanse… time to chop everything up now :)

  5. canadianfoodiegirl says:

    I like them but have never made them. My mom makes them and sometimes I take the leftovers. She puts mustard powder in hers and it gives them a nice bite.

    Loved the Cosby Show.

  6. Taryn says:

    Yum, as a kiddie I would eat every veggie under the sun, except brusselsprouts. Okay, I’d eat them, but I wouldn’t enjoy them! Much like your brother I thought they smelt like feet, and overall their flavour was confused. I’m sure now that I managed to eat one too many over-cooked brusselsprouts throughout that time.

    Finally last year, I welcome them both into my heart, and my tummy!

    I love them roasted with just plain ol’ olive oil and s&p. Steamed yep, that too!

    I’m so intrigued by these suggestions though, ghee-onion-walnuts (yum), nutritional yeast& nuts (ooooh).

    Can anyone recommend a gluten-free nutritional yeast? I’ve been weary of the ones I’ve seen at my local health food store. Thanks!

    I bet they’d be yummy with almonds…

    Alright! Now back to my Ginger Pear smoothie!

  7. Jes says:

    I never ever ever have to be reminded to finish my brussels sprouts! They might even be my favorite vegetable ever–although that’s just a hard thing to decide :)

  8. Meghan Telpner says:

    Ladies- you all must know that this enthusiasm over Brussels sprouts warms my little nutritionist’s heart. And I am pretty sure that when prepared well- the kiddies would not object either.

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