Have you been at your farmer’s market in spring and early summer and seen bundles of green stalks with tiny bulbs at their tips that appear to be green onions,…
By Rebecca Katz
Each week we offer one food, flavor or idea for anticancer eating. This week the focus is on cruciferous vegetables, specifically brussels sprouts. Brussels sprouts were cultivated under the Romans and named for Brussels. They are anti-inflammatory, offer detoxification benefits, are high in antioxidants and the sulfur-containing compounds –glucosinolates– are used by your body to make isothiocyanates, which activate cancer-fighting enzyme systems.
Now before you say no! to brussels sprouts, look at what Rebecca has put together. As always, it’s amazing (Check out her on-line Cancer Fighting Kitchen Course for a step by step guide to creating your own anticancer diet.)
Conquering this recipe reminded me of Charlie Brown’s travails with Lucy and that football. There would be Lucy, pleading with Charlie to take one more shot at kicking the football and promising she wasn’t going to mess with him anymore—and always pulling away the ball at the last moment.
The Brussels sprouts in this recipe played Lucy to my Charlie. They teased me with their offerings of wellness—especially a compound shown to keep DNA from fragmenting during cell reproduction—but they kept refusing to play nice with every taste companion I threw their way.
I was about to walk away for good when an email arrived from a friend who knew about my frustrations. She sent along a picture of a beautiful Brussels sprout stalk in her garden, with the small sprouts dotting the stalk, along with a caption that said, “Please give us another chance! We’ll be good!’ So I said, “Okay. One. Last. Chance.” And whaddya know? I finally achieved success. Roasting was the key, creating a golden-brown, sweet-tasting, crunchy treat.
Roasted Maple Glazed Brussel Sprouts With Caraway
Makes 4 servings
2 tablespoons extra virgin olive oil
1 tablespoon Dijon mustard
1-teaspoon caraway seeds
1-tablespoon maple syrup
Pinch of red chili flakes
1 pound Brussels sprouts, trimmed and cut in half, rinsed and patted dry
¼ teaspoon sea salt
Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
In a large bowl, whisk together the olive oil, maple syrup, Dijon mustard, caraway seeds, and red chili flakes. Add the trimmed Brussels sprouts to the mixture, toss well, then spread them in an even layer on the prepared pan. Season the Brussels sprouts with sea salt and roast until the outer leaves are crispy and the centers are tender all the way through, about 20 to 25 minutes. Transfer to a plate and serve immediately.
Variation: Get a little nutty. Place a ¼ cup of pecans on a baking sheet and toast at 350 degrees for 7 to 10 minutes, until aromatic and slightly browned. Chop coarsely before sprinkling on this yummy dish.
Prep Time: 15 minutes
Cook Time: 25 minutes
Storage: Store refrigerated in airtight container for 2 days
Photo Credit: Leo Gong
Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods [120 Recipes for Vitality and Optimal Health] Copyright © 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Rebecca is a chef, author, educator and culinary translator.
In addition to her books, Rebecca also offers an online course for anti-cancer cooking.
Click here to view the course.
Rebecca’s books highlight the integration of science research and bold flavor in fighting chronic illness.
Her passion for food began after a stressful business career. Rebecca attended the Natural Gourmet Institute, became the executive chef for Food as Medicine nutrition training program and went on to attain a Master of Science in Health and Nutrition. Currently, she is founder of the Healing Kitchens Institute and has been a visiting chef and nationally recognized nutrition educator at the Commonweal Cancer Help Program for over a decade.
Rebecca coined the term, “culinary translator” to simplify what she does: translate the science of nutrition to your plate.
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