Sue Bedford (MSc Nutritional Therapy)
Fancy some delicious Roasted Balsamic, Chilli and Honey glazed Brussels Sprouts with pecans & dried cranberries as a side dish on your Christmas table this year? Nutritious and Delicious!
Love them or hate them sprouts are mini powerhouses loaded with vitamins and minerals essential for fertility including folate, vitamin c, fibre, magnesium and vitamin K. They also contain Sulforaphane, which, when combined with folate, magnesium, and fibre, aids the body in the elimination of excess hormones. This helps to support fertility because even a minor hormonal imbalance can have a significant impact. Vitamin C is a very important antioxidant when it comes to fertility for healthy eggs and sperm and sprouts are packed full of it! Did you know that 100 g sprouts provide about 85 mg or 142% of the recommended daily amount for adults? Folate aids in the lining of a woman’s womb with nutrients that nourish the womb and increase sperm survival. It is also useful in preventing neural tube defects.
Cranberries are full of antioxidants including vitamin C (lots of!) and E, and are a great source of manganese, vitamin K and an array of important phytonutrients. In relation to fertility, vitamin C helps to protect egg cells from the oxidative stress caused by free radicals – helping to slow down cell ageing. Vitamin C is one of the most abundant antioxidants in sperm, and it contributes to the maintenance of healthy sperm by protecting the sperm’s DNA from free radical damage. Vitamin E is a fat-soluble vitamin that helps protect the sperm’s cell membrane from damage. Studies have indicated that vitamin E improves sperm motility (movement). Vitamin C functions to regenerate vitamin E; thus, these vitamins may work together to improve sperm function. Vitamin C has been shown to increase sperm count, motility, and morphology. Did you know? The antioxidant level in cranberries is one of the highest found in most fruit and vegetables including apples, raspberries, strawberries, broccoli, cherries and red grapes
Ingredients:
600g Brussels sprouts (halved)
4oz of dried cranberries
3 tablespoons balsamic vinegar
2 tablespoons runny honey
1 clove of garlic crushed
1/2 teaspoon dried chilli flakes
salt and pepper
1 Tbsp of olive oil
1 handful of pecans
Method:
Preheat the oven to 200°C/180°C fan/400°F/gas mark 6.
Line a large baking sheet with baking paper.
Place your sprouts on a lined baking tray and drizzle with olive oil. Rub the oil into the sprouts with your hands and season with salt and pepper. Bake for 10 minutes, or until slightly soft.
Meanwhile, make the glaze by whisking together using a fork, the balsamic vinegar, honey, garlic and chilli flakes in a small bowl or jug.
Remove the sprouts, then add the pecans and dried cranberries, and drizzle with the balsamic glaze.
Return to the oven for another 5-10 minutes, or until the sprouts are roasted but still soft. Enjoy!
