Garlicky Brussel Sprout Hash

2013-08-28 18.03.51No more boring steamed broccoli. This is the first in a series of super-simple, versatile veggie dishes. These vegetable side dishes will be your meal’s main attraction and can be enjoyed any time on any day. For casual weekday meals or dazzling dinners, get ready to treat your body right!

For motivation to achieve the September Veggie Challenge, listen to this NPR story with researcher Jeffrey Gordon who recently published on how gut bacteria affects body weight. Vegetables provide the fibrous fuel for beneficial bacteria in our guts, so eat up! Without fiber in your diet, beneficial bacteria die off and pathogenic bugs are more likely to take over.

Garlicky Brussel Sprout Hash

Brussels sprouts are especially high in a class of antioxidants, called glucosinolates, that enhance estrogen metabolism. Proper estrogen metabolism is particularly important for people with endometriosis, breast cancer risk and PMS. In addition, these antioxidants support liver detoxification, protecting you against the harmful chemicals we encounter in food and the environment. Brussels sprouts are also exceptionally high in vitamin K, which is essential for strong bones, and vitamin C, to keep your immune system and collagen strong.


  • 1 red onion
  • 2 tablespoons extra-virgin olive oil
  • 1-2 tablespoons organic mustard
  • 4-6 garlic cloves
  • About 25 Brussels sprouts
  • Salt, pepper to your liking


  1. Dice red onion.
  2. Heat olive oil in a deep skillet over medium heat. Add mustard and stir into the oil.
  3. Mince garlic.
  4. Add the diced red onion and minced garlic to the skillet.
  5. While the onion and garlic cook, roughly chop the Brussels sprouts, and add them to the pan as you go. When I have more time, I will cut off the rough, brownish colored bottoms of the sprout. When I have less time, I'll leave it on. When chopping the sprouts rather than quartering them, you won't notice the rough texture as much.
  6. Stir occasionally for about 20 minutes until the sprouts are softened.
  7. Season with black pepper and a touch of salt.

Nutrition Details

Gluten-free, dairy-free, vegan

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for personalized nutrition or health advice or healthcare. Never disregard medical advice or delay seeking medical care because of something you have read or accessed through this website.

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