• Amy Lippert, NTP

Duck Fat Brussels Sprouts (Paleo, Whole30, Keto)

Savory, garlicky, and just the right amount of spice take simple Brussels sprouts to the next level. This easy, delicious, and flavorful side dish is the perfect pairing with everything from steak to seafood.



Paleo Brussels Sprouts Recipe

One of my favorite veggies is Brussels sprouts, whether they're shaved in a summer salad or roasted in the oven. It's easy to love these little "green martian heads" because they're so versatile and nutritious! This dish is one of my weeknight go-to's because it only takes about 15-minutes to get it on the table, plus it's perfect for Paleo, Whole30 and keto lifestyles!



 

Why Brussels Sprouts are So Good For You!


Brussels sprouts originated from Brussels, Belgium, a beautiful city I've had the pleasure of visiting, however, I didn't eat Brussels sprouts when I was there, I was more focused on their chocolate! Brussels sprouts are edible buds that look like tiny cabbage heads belonging to the cruciferous family, specifically Brassicaceae. These beautiful little gems are loaded with nutrients and are delicious cooked and raw!


Vitamins

  • Vitamin A (beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body. Vitamin A is essential in the health of your eyes, skin, bones, kidneys, and lungs.

  • Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [1].

  • Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [2].

  • Vitamin C: A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [3].

  • Vitamin K: Vitamin K1 is essential in your body's clotting ability and is converted to vitamin K2 in your gut. Vitamin K2 is essential in maintaining healthy bones and skin.

Minerals

  • Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function [4].

  • Iron: Necessary in the production of hemoglobin, supports the endocrine system, and is necessary in growth and development [5].

  • Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat.

Sulforaphane


Sulforaphane is a compound found in cruciferous vegetables like broccoli, Brussels sprouts, and arugula that has been shown to have many health benefits. Studies have shown that this powerful compound is stored in cruciferous vegetables in an inactive form known as glucoraphanin. Glucoraphanin is then activated by chopping, cutting, or chewing the food releasing an enzyme, myrosinase, to produce sulforaphane. Sulforaphane is known to have anti-inflammatory and antioxidant properties to support health and wellness.


Fiber


There are more benefits to including Brussels sprouts to a whole food diet as the fiber they contain supports a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:

  • Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.

  • Soluble fiber [6]: Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.

So grab some beautiful Brussels sprouts and let's get cooking!


Whole30 Brussels Sprouts Recipe

Duck Fat Brussels Sprouts Ingredients

Serves 4-6


2 lbs. Brussels Sprouts, thin sliced

2 Tbsp Unrefined Rendered Duck Fat

1 tsp Real Salt

½ tsp Ground Black Pepper

½ tsp Crushed Red Pepper Flakes (opt)

4 cloves garlic, finely minced


How to Make Duck Fat Brussels Sprouts


1. Rinse, dry and slice all the Brussels sprouts at 1/8" thick and set aside.


2. Heat a large frying pan over medium-high heat, add the duck fat and Brussels sprouts, salt, pepper and crushed red pepper flakes and sauté for 5-7 minutes until tender but not mushy.


3. Add the garlic and sauté for 1-min more.


4. Serve immediately.


Watch the Video HERE


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FAQs


Q: Can I use a mandoline slicer to prep the Brussels sprouts?

A: Yes, just adjust the setting to it's slicing them about 1/8" thick.


Q: What is a great alternative if I can't find duck fat?

A: Try some pork fat or bacon grease if you have any, to keep it Paleo/Whole30 be sure the bacon grease came from bacon that did not have refined sugar in it.


Q: What would you suggest to add a little crunch to this recipe?

A: I would try some slivered almonds or pine nuts.


Keto Brussels Sprouts Recipe


I hope you enjoy this as much as my family does. - Amy



 

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