Brussel sprouts have a history of under appreciation, being boiled or steamed to an olive colored mush and strongly eliciting smells of sulfur. Over the past few years, however, they’ve taken a turn in the eyes of the public and have become a favorite of foodies, bloggers, and some of the best restaurants in NYC. This is good news for the health minded and flavor-seeking alike!
Cruciferous vegetables name the family of plant foods that includes brussel sprouts, kale, broccoli, cabbage, and arugula, among others. They contain a powerful group of compounds called isothiocynates, which have a number of cancer-fighting properties, particularly for breast cancer. While not as popular as its cruciferous cousin, kale, brussels actually have a greater content of certain health-promoting nutrients. These veggies may be able to assist the body in excreting estrogen and other hormones and have been linked with lower rates of breast cancer in certain populations. Eaten raw or cooked lightly, cruciferous vegetables should be a substantial part of a plant-based diet. Try to get at least one serving per day.
The recipe below offers the wonderful cancer related benefits we’ve discussed, in addition to being an excellent source of bone-health promoting vitamin K and antioxidizing vitamin C. Tahini is a staple of the Mediterranean diet, made of ground sesame seeds. It’s a delicious source of polyunsaturated plant-based fats and copper and can now be found in most grocery stores.
Sesame Brussel Sprouts
- 2 pounds brussel sprouts
- 2 tablespoons tahini paste
- juice of one lemon
- 2 tablespoons water
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- salt and pepper
- sesame oil
- sesame seeds (any color – black creates a nice color effect)
Remove the stump and outermost leaves of the brussel sprouts, and cut them into quarters. Rinse and dry well. (The better the sprouts are dried, the better their color will be when cooked.)
While the brussel sprouts dry, make the tahini sauce by combining tahini, water, lemon juice and a pinch of salt. When tahini makes initial contact with liquid, it will seize up and harden, but continue to stir it until a paste and then a sauce forms.
In a large sauté pan, heat a generous bit of olive oil (about 3 tablespoons) over high heat. When hot, add the garlic. Just when the garlic begins to cook, carefully add the brussel sprouts and a dash of salt and pepper.
Let the sprouts cook for 10-15 minutes, stirring occasionally, until they are bright green and browned in some areas. They should be a soft consistency. If the sprouts brown before they are soft, add a tablespoon or so of water to the pan, repeating if necessary until the desired consistency is reached. Remove from heat, and when the sprouts cool to warm or room temperature, add the tahini sauce, and stir to combine.
Place in serving dish, drizzle with sesame oil and sesame seeds, and serve.
*Note: This dish gets better with time, and is excellent served at room temperature. If the consistency seems a bit dry, add a few drops of water. Enjoy!
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Alexandra Rothwell, RD, CSO, CDN, is a registered dietitian and specialist in oncology nutrition. She has worked within the Tisch Cancer Institute for the past 3 years, now focusing on breast cancer nutrition for the Dubin Breast Center. Alexandra provides individual counseling in the areas of wellness, weight management and symptom/side effect management, in addition to creating patient education programs in this realm.