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Cultured Guru is an Educational Health & Wellness Brand and a Fermentation Company. Created and Operated by Microbiologist Kaitlynn Fenley and Photographer Scott Chachere II.

Prebiotic Foods | Health Benefits of Brussels Sprouts & Shaved Brussels Sprouts Salad Recipe

Prebiotic Foods | Health Benefits of Brussels Sprouts & Shaved Brussels Sprouts Salad Recipe

Brussels sprouts… most people either love them or hate them. They’re definitely a food worth loving though, because Brussels sprouts are one of the most nutrient dense vegetables you can eat!  They’re an amazing prebiotic foods, with significant health benefits. There are tons of fun Brussels sprouts recipes out there that you can try too, including an amazing Brussels sprouts salad recipe in this blog post! 

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Health Benefits of Brussels Sprouts

They may just look like tiny cabbages but they pack quite the punch. Brussels sprouts are high in protein for a vegetable, just one cup has three grams of protein → and plant proteins are the best because these proteins leave you feeling more energized and rejuvenated than animal sources of protein. If you combine Brussels sprouts with nuts, seeds, legumes or whole grains in a recipe you will obtain all the amino acids necessary for complete protein.

Brussels sprouts are an underrated member of the cruciferous vegetable family that includes popular powerhouse veggies like kale and  broccoli. But Brussels sprouts are just as much of a superfood... full of iron, potassium, vitamin C and phytonutrients. Just a one cup serving provides 124% of the daily recommended dose of vitamin C and significant amounts of vitamin A, potassium, vitamin B-6, Magnesium, iron, calcium and dietary fiber. The protein content, the rich vitamin content, and the significant fiber contained in these awesome little vegetables makes Brussels sprouts an amazing prebiotic food.

Prebiotics are natural plant-based materials from foods that make it to the intestines undigested, providing a nutrient source for gut microorganisms to grow and thrive; essentially it's just nutritious microbe food. Prebiotics are absolutely necessary to maintaining gut microbiome health. When you mix probiotic rich foods, like our Cultured Guru Sauerkraut, with a variety of prebiotic foods you get the best gut nourishing effects possible! Our fermented vegetables have the most rich, natural species of probiotics available, and when you consume them with ample prebiotic foods you increase the functionality. 

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Brussels Sprouts are a Prebiotic Food

Here's Cultured Guru's list of the top three reasons why Brussels sprouts are a wonderful prebiotic superfood:

  1. Plant Protein + fiber: Brussels sprouts provide significant amounts of protein and fiber with very little calories and basically no fat.

  2. Vitamins & Minerals: Just a one cup serving provides 124% of the daily recommended dose of vitamin C and significant amounts of vitamin A, potassium, vitamin B-6, Magnesium, iron, and calcium. Brussels sprouts provide vitamins and minerals necessary for healthy gut microbes to thrive, as well as vitamins and minerals necessary to maintaining healthy skin and a healthy skin microbiome.

  3. Brussels sprouts along with kale, broccoli and other cruciferous veggies, contain compounds known as isothiocyanates. Some research has shown that Isothiocyanates can help to prevent cancer and heart disease by aiding in the eliminating possible carcinogens from the body.

 

Brussels Sprout Recipe: Shaved Brussels Salad with Buffalo Tempeh

You can deviate from this recipe a bit by subbing out kale and endives for other leafy greens. Also, try cooking the tempeh in different ways and pairing with other dressings! Cooking the tempeh with mediterranean seasonings, and topping with a lemon basil dressing is another delicious option! This recipe makes 2 servings and can easily be doubled to serve more people. 

 
Prebiotic Foods | Health Benefits of Brussels Sprouts & Brussels Sprouts Recipe

Shaved Brussels Salad with Buffalo Tempeh

Takes

Ingredients

  • ¼ Cup Cultured Guru Fermented Sauerkraut
  • 2 Cups Finely Chopped Kale
  • 1/2 Teaspoon Himalayan Salt
  • 2 Cups of Brussels Sprouts
  • 2 Cups Chopped Endives
  • 3 Tablespoons Vegan Buffalo Sauce
  • 1 16 oz Package of Organic Tempeh, Crumbled
  • ¼ Cup Roasted Salted Sunflower Seeds
  • ¼ Cup Goddess Dressing (or any dressing you prefer)
  • Chopped Green Onions (for garnish)

Instructions

  1. Add your chopped kale to a mixing bowl with the himalayan salt, and massage the kale with your hands until it feels slightly wilted and wet.
  2. Shave the 2 Cups of Brussels sprouts using a mandolin. (or you can buy Brussels sprouts already shaved). Add to the bowl of kale.
  3. Chop your endives and add them to the bowl. Toss and combine the kale, endives and shaved Brussels sprouts. Let the bowl sit for about five minutes to help soften the veggies a bit.
  4. In a skillet with a little bit of olive oil over medium heat, add your crumbled organic tempeh and cook until lightly browned.
  5. Add the 3 Tablespoons of vegan buffalo sauce to the tempeh in the skillet and combie evenly. Remove from heat and allow to cool for 10 minutes.  
  6. Sprinkle the roasted salted sunflower seeds, the tempeh, and the Cultured Guru Fermented Sauerkraut into the mixing bowl with the kale, Brussels, and endive. Mix and combine evenly.
  7. Plate and top with desired amount to dressing and green onion.
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