Gluten-Free Creamed Brussels Sprouts with Walnuts
Health-Packed Gluten-Free Creamed Brussels Sprouts with Walnuts: A Powerhouse Side Dish for Whole Health Flexi-Plan Dieters
As gluten-free diets gain popularity, so do recipes that cater to both taste and nutrition, especially for those on structured diet plans like the Whole Health Flexi-Plan. This gluten-free creamed Brussels sprouts dish with walnuts isn’t just a seasonal favorite; it’s packed with unique health benefits that support heart health, brain function, and immune resilience. Let's explore the profound nutritional impact of each ingredient and understand why this dish fits so seamlessly into balanced diets focused on whole health and vitality.
1. Brussels Sprouts: A Nutrient-Dense Superfood
Brussels sprouts, often lauded for their powerful nutritional profile, are a cruciferous vegetable rich in essential vitamins, minerals, and antioxidants. They are a stellar source of Vitamin C, Vitamin K, fiber, and various phytonutrients that collectively enhance immune function, support cardiovascular health, and improve digestion.
Health Benefits:
- Anti-inflammatory Properties: Brussels sprouts contain antioxidants like kaempferol, which combat inflammation at the cellular level.
- Supports Digestive Health: High in fiber, these sprouts help regulate digestion, prevent constipation, and maintain a healthy gut microbiome.
- Bone Health: The abundant Vitamin K in Brussels sprouts strengthens bones and aids in calcium regulation, reducing osteoporosis risk.
2. Walnuts: Brain and Heart Health Champion
Walnuts are rich in Omega-3 fatty acids, antioxidants, and fiber, making them a valuable addition to any health-conscious recipe. Known for their brain-supporting nutrients, walnuts are also effective in reducing LDL cholesterol and lowering blood pressure, offering dual benefits for heart and cognitive health.
Health Benefits:
- Cognitive Support: Omega-3s, especially alpha-linolenic acid (ALA) found in walnuts, play a crucial role in brain health, supporting memory and reducing cognitive decline.
- Heart Health: Studies have shown that walnuts can lower cholesterol, improve blood vessel function, and decrease inflammation, all of which are essential for a healthy heart.
- Antioxidant Powerhouse: With high levels of polyphenolic compounds, walnuts combat oxidative stress and support overall longevity.
3. Coconut Cream: A Dairy-Free, Nutrient-Rich Alternative
For a creamy base without gluten or dairy, coconut cream is an ideal choice. Packed with medium-chain triglycerides (MCTs), coconut cream not only provides a luscious texture but also boosts metabolism and supports weight management.
Health Benefits:
- Improves Heart Health: The MCTs in coconut cream may support heart health by improving HDL (good) cholesterol levels and decreasing LDL (bad) cholesterol.
- Supports Immune Function: Coconut cream contains lauric acid, which has antiviral and antibacterial properties, helping to strengthen the immune system.
- Promotes Satiety: Its healthy fats support satiety, making this dish satisfying and potentially beneficial for weight control.
4. Extra-Virgin Olive Oil: The Healthy Fat for Longevity
Extra-virgin olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats and antioxidants. It’s well-documented for reducing the risk of heart disease, controlling blood sugar levels, and even supporting cognitive health. [1]
Health Benefits:
- Cardiovascular Health: Olive oil’s monounsaturated fats improve cholesterol levels and reduce heart disease risk.
- Antioxidant-Rich: Contains polyphenols that protect against oxidative stress and inflammation, crucial for overall wellness.
- Blood Sugar Regulation: Olive oil helps improve insulin sensitivity, making it beneficial for those managing diabetes or prediabetes.
5. Shallots and Garlic: Flavor and Immune Boosters
Both shallots and garlic provide more than flavor; they contain compounds like allicin that have powerful antimicrobial and immune-boosting effects. Regular consumption of these allium vegetables can improve overall immunity and may reduce the risk of chronic diseases. [2]
Health Benefits:
- Anti-inflammatory Properties: Allicin in garlic and quercetin in shallots reduce inflammation and support a healthy immune system.
- Antimicrobial Effects: Both ingredients have antibacterial, antiviral, and antifungal properties, promoting immune resilience.
- Digestive Aid: Rich in prebiotic fibers, garlic and shallots promote gut health by feeding beneficial gut bacteria.
6. Dijon Mustard: A Metabolic Enhancer
Dijon mustard adds a tangy depth of flavor while also delivering nutrients like selenium and antioxidants that support metabolism and immunity. It’s also low in calories, making it an excellent addition to healthy recipes.
Health Benefits:
- Supports Metabolism: Mustard seeds contain selenium, a mineral that plays a vital role in thyroid function and metabolism.
- Antioxidant Boost: The seeds have antioxidant properties that support cellular health and may reduce inflammation.
- Low Calorie: Dijon mustard adds flavor without extra calories, making it a guilt-free addition.
7. Nutritional Yeast: The Vegan Superfood
Nutritional yeast provides a cheesy flavor with a host of B-vitamins, particularly B12, and is ideal for those on a gluten-free or vegan diet. It also contains protein and fiber, adding to the nutrient density of this dish.
Health Benefits:
- Rich in B-Vitamins: Supports energy production, brain health, and cellular repair, especially beneficial for those on a plant-based diet.
- Protein Source: Adds plant-based protein, making this side dish more balanced and filling.
- Immune Boosting: Contains beta-glucans that may support immune defense, especially during cold and flu season.
8. Sea Salt: A Source of Essential Minerals
Unlike regular table salt, sea salt contains trace minerals like magnesium, potassium, and calcium that are essential for overall health. Though used sparingly, these minerals add to the nutritional value of the dish.
Health Benefits:
- Electrolyte Balance: Helps maintain optimal fluid balance in the body and supports muscle function.
- Mineral Source: Provides essential minerals that support metabolic processes and enhance hydration.
- Enhances Flavor Naturally: A small amount elevates flavors without needing extra ingredients.
9. Black Pepper: A Digestive Aid and Antioxidant
Black pepper does more than spice up the dish; it improves digestion and contains piperine, a compound known to enhance nutrient absorption. This humble spice can boost the bioavailability of nutrients in the dish.
Health Benefits:
- Improves Nutrient Absorption: Piperine enhances the bioavailability of various nutrients, maximizing the benefits of this dish.
- Digestive Aid: Stimulates hydrochloric acid production, aiding in digestion and nutrient breakdown.
- Antioxidant Properties: Rich in antioxidants that protect cells from damage, supporting overall health.
10. Fresh Parsley: A Garnish with Benefits
More than just a garnish, parsley is loaded with vitamins and minerals like Vitamin C, Vitamin K, and folate. It’s a powerful herb that supports bone health, immunity, and detoxification.
Health Benefits:
- Supports Immunity: Rich in Vitamin C, parsley boosts immune function and helps ward off infections.
- Bone Health: Vitamin K in parsley is crucial for bone health and works synergistically with Vitamin D and calcium.
- Detoxification: Contains antioxidants that support liver function and aid in detoxifying the body.
Which Diet Plans Can Enjoy This Dish?
The gluten-free creamed Brussels sprouts with walnuts is an ideal addition to several diet plans beyond the Whole Health Flexi-Plan, such as:
- Gluten-Free Diet: This dish is entirely gluten-free, ideal for individuals with celiac disease or gluten sensitivity.
- Vegan and Vegetarian Diets: By using nutritional yeast and plant-based cream, this dish is compatible with vegan and vegetarian lifestyles.
- Low-Carb Diets: With minimal carbs, this recipe is suitable for low-carb and ketogenic diets, particularly those focused on plant-based ingredients.
- Anti-Inflammatory Diet: Each ingredient, from walnuts to Brussels sprouts, supports an anti-inflammatory approach, ideal for individuals managing chronic inflammation or autoimmune conditions.
- Mediterranean Diet: While not strictly Mediterranean, the use of olive oil, garlic, and fresh parsley align well with the health principles of this diet.
Final Thoughts
This gluten-free creamed Brussels sprouts with walnuts is not only a delicious addition to any table but a nutritional powerhouse for anyone looking to improve their health. Designed to support heart health, brain function, and overall immunity, this dish is perfect for Whole Health Flexi-Plan dieters and can be seamlessly integrated into various dietary lifestyles. Enjoy the benefits of these wholesome ingredients and make your next meal a step toward a healthier, happier you.
Kitchen Tools We Love:
Experience a healthier, gluten-free twist on creamy Brussels sprouts that fits perfectly with the Whole Health Flexi-Plan diet. This dish balances rich flavors with nutrient-dense ingredients, making it a delicious addition to any meal while supporting holistic wellness.
- 2 tbsp extra-virgin olive oil
- 6 large shallots (thinly sliced)
- 4 cloves garlic (minced)
- 4 tbsp unsalted vegan butter (or ghee for a dairy option)
- 1 cup coconut cream (or unsweetened almond milk for a lighter option)
- 2 tsp Dijon mustard
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 1/2 tsp garlic powder
- 1/4 tsp ground nutmeg
- 1 1/2 lb Brussels sprouts (about 7 cups, chopped)
- 1/2 cup walnuts (roughly chopped and toasted)
- 1/2 cup nutritional yeast or parmesan cheese (for a cheesy flavor and added nutrition)
- 1/4 cup chopped fresh parsley for garnish or your favorite green
- Prepare the Ingredients: Heat olive oil in a large skillet over medium heat. Add the shallots and cook until softened (about 3 minutes). Add garlic and sauté for an additional 1 minute until fragrant.
- Create the Sauce: Add the vegan butter to the skillet. Once melted, stir in the coconut cream, Dijon mustard, salt, pepper, garlic powder, and nutmeg. Bring the mixture to a gentle simmer.
- Add Brussels Sprouts: Stir in the shaved Brussels sprouts, ensuring they’re coated with the creamy mixture. Reduce heat to medium-low, cover, and cook until the Brussels sprouts are bright green and tender (about 8 minutes).
- Toast Hazelnuts: Meanwhile, in a separate skillet, toast the hazelnuts over medium heat, stirring frequently, until golden and fragrant (about 5 minutes).
- Finish with Nutritional Yeast and Serve: Remove the lid from the Brussels sprouts and stir in the nutritional yeast. Continue cooking, stirring frequently, until the sauce thickens (about 5 more minutes). Adjust seasoning to taste.
- Garnish and Serve: Sprinkle the toasted hazelnuts and fresh parsley over the Brussels sprouts before serving warm.
Servings 8
- Amount Per Serving
- Calories 320kcal
- % Daily Value *
- Total Fat 25g39%
- Saturated Fat 10g50%
- Sodium 380mg16%
- Total Carbohydrate 16g6%
- Dietary Fiber 6g24%
- Sugars 3g
- Protein 8g16%
- Vitamin A 15 IU
- Vitamin C 90 mg
- Calcium 6 mg
- Iron 15 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.