Brussels's got some great sprouts!

Scroll to the bottom for a delicious,
warming Brussels sprouts curry recipe!

by Jill Aida Horn, MPH

Often overlooked as a simple side dish, Brussels sprouts are one of fall’s most nutrient-dense vegetables—an earthy, grounding food that captures the season’s shift toward nourishment and renewal. Beneath their layered leaves lies a powerhouse of glucosinolates, antioxidants, and fiber that support detoxification, hormone balance, gut integrity, and immune resilience. When nature turns crisp, Brussels sprouts offer precisely what the body craves: nourishment that restores and strengthens from within.

1. Cellular Defense and Detoxification

Brussels sprouts belong to the Brassica family, celebrated for their sulfur-containing compounds known as glucosinolates, which convert to isothiocyanates like sulforaphane during digestion. These bioactive molecules activate detoxification enzymes and enhance the body’s defense against oxidative stress and DNA damage [1, 2]. Clinical studies show that regular cruciferous vegetable consumption is linked to lower risks of cancers of the lung, breast, and gastrointestinal tract [3]. Through their gentle stimulation of phase II detoxification pathways, Brussels sprouts serve as functional medicine in their most natural form.

2. Hormone and Metabolic Balance

Cruciferous vegetables uniquely modulate estrogen metabolism via compounds that influence cytochrome P450 enzyme activity, promoting the formation of beneficial estrogen metabolites and reducing excess circulating estrogens [4]. This makes them a key ally for hormonal balance, particularly in women’s health. Additionally, their magnesium, potassium, and vitamin K content support blood-sugar regulation, vascular tone, and bone strength [5]. The result: a stabilized metabolism that mirrors the grounded rhythm of the season.

3. Gut–Immune Synergy

High in both soluble and insoluble fiber, Brussels sprouts feed the gut microbiota, fostering the growth of short-chain-fatty-acid-producing bacteria such as Faecalibacterium prausnitzii [6]. These metabolites reinforce intestinal barrier integrity and modulate inflammation, creating a positive feedback loop between digestive and immune health [7]. Polyphenols in sprouts—especially kaempferol—further calm inflammatory signaling in the gut and beyond [8].

4. Antioxidant and Anti-Inflammatory Protection

Brussels sprouts contain a rare combination of vitamin C, vitamin K, and carotenoids that combat oxidative stress while supporting collagen formation and vascular elasticity. Human trials demonstrate that diets rich in cruciferous vegetables significantly reduce systemic inflammation markers such as C-reactive protein [9]. The presence of alpha-lipoic acid and ferulic acid enhances mitochondrial efficiency and glucose uptake [10], making these greens a potent ally for cellular vitality and long-term health.

Final Bite: Eating seasonally is an important approach to maximizing nutrient density in your diet. Brussels sprouts thrive in cool weather, developing their characteristic sweetness after the first frost, when their natural starches turn to sugars. By choosing this autumn vegetable, we align with the body’s seasonal need for warmth, fiber, and detoxification.

Recipe of the Week:

Brussels Sprout, Eggplant & Tofu Coconut Curry
(gluten-free, dairy-free, warming, and anti-inflammatory)

Ingredients
3 tbsp extra-virgin coconut oil
4 garlic cloves, finely chopped
1 inch (2.5 cm) fresh ginger, finely chopped
2 stalks lemongrass, crushed and finely chopped (white part only)
½ tsp cayenne pepper
2 tsp turmeric
1 medium eggplant, cut into wedges
3 cups (300 g) Brussels sprouts, halved
1 block (14 oz / 400 g) firm tofu, drained and cubed
1 cup (240 ml) water
1 can (400 ml / 1⅔ cups) coconut milk
1–2 tsp sea salt, to taste

Directions

1. Heat coconut oil in a large pan over medium heat. Add garlic, ginger, and lemongrass, and sauté for 2–3 minutes until fragrant.

2. Stir in cayenne and turmeric, cooking for 30 seconds to release the flavors.

3. Add eggplant, Brussels sprouts, and tofu. Stir to coat everything evenly with the spice mixture.

4. Pour in water and coconut milk. Bring to a gentle simmer, cover, and cook for 15–20 minutes, until the vegetables are tender and the tofu has absorbed the flavors.

5. Season with sea salt to taste. Adjust consistency with a little more water or coconut milk if needed.

To serve:
Enjoy warm over jasmine or basmati rice. Optional toppings: chopped cilantro, lime juice, or toasted coconut flakes.

References

1. Traka MH, Mithen RF. “Plant Glucosinolates and Human Health.” Phytochemistry Reviews. 2009; 8(1): 269–282.

2. Clarke JD et al. “Sulforaphane Induces Phase II Detoxification Enzymes in Humans.” Cancer Epidemiology, Biomarkers & Prevention. 2011; 20(7): 1368–1376.

3. Wu QJ et al. “Cruciferous Vegetable Consumption and Risk of Cancer.” Annals of Oncology. 2013; 24(8): 2491–2500.

4. Fowke JI. “Cruciferous Vegetable Intake and Estrogen Metabolism.” Cancer Epidemiology, Biomarkers & Prevention. 2004; 13(11): 2231–2235.

5. Gröber U et al. “Magnesium in Prevention and Therapy.” Nutrients. 2015; 7(9): 8199–8226.

6. Conlon MA, Bird AR. “The Impact of Diet on the Gut Microbiota and Health.” Nutrients. 2015; 7(1): 17–44.

7. Koh A et al. “From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites.” Cell.2016; 165(6): 1332–1345.

8. Calderón-Montano JM et al. “Kaempferol: Therapeutic Potential and Bioavailability.” Food & Chemical Toxicology. 2011; 49(7): 1634–1650.

9. Navarro SL et al. “Cruciferous Vegetables and Inflammatory Markers.” Journal of Nutrition. 2014; 144(4): 500–508.

10. Packer L et al. “Alpha-Lipoic Acid as a Biological Antioxidant.” Free Radical Biology & Medicine. 1995; 19(2): 227–250.