This delicious brussels sprouts recipe is so easy to make and are ketogenic friendly! Our Streeterville Functional Medicine Physician, Dr. Nicole Maholy, DC, CNS, LDN, MS, makes this recipe frequently.
Brussel sprouts have many known health benefits. They are low in calories but high in fiber, vitamins, and minerals. The high fiber content help support gut regularity and health, and the high levels of vitamin K are great for bone health. They also are great for reducing inflammation! The bacon fat provides a healthy fat and a delicious savory element to this recipe. Selecting nitrate-free also cuts out the high sodium levels typically found in cured bacon.
If the word ketogenic conjures up visions of bacon and butter, you’re not alone. A ketogenic diet often gets a bad reputation for being high in protein, dairy, and artificial sweeteners…but that doesn’t have to be the case! Any healthy diet will have a strong focus on vegetables, and a healthy ketogenic style of eating should be no different. Vegetables are great sources of fiber, phytonutrients, vitamins, and minerals that fuel a healthy body. This recipe is just one example of how to get creative and work delicious, healthy veggies into a ketogenic style of eating. Dr. Maholy, DC, likes to use natural, monk fruit-based sweeteners in her cooking to give that sweet taste without all the carbs and sugar.
Ingredients
- 5 cups Brussels sprouts, trimmed and cut in half
- 3 cloves of garlic, minced
- 5 Tbsp bacon fat (or avocado or coconut oil)
- 5 Tbsp coconut aminos
- 2 Tbsp Lakanto maple syrup
- Salt and pepper
Instructions
Rinse and trim Brussels sprouts, cutting each sprout in half. Submerge sprouts in boiling water for 3 minutes. Meanwhile, heat the bacon fat and garlic in a pan until the fat is melted and the garlic becomes fragrant, then add the coconut aminos and Lakanto maple syrup to the pan. Strain the sprouts, add to pan, and stir to coat sprouts. Increase heat to medium and cook for 8-10 minutes. Next, with the oven broiler on high, broil sprouts for 3-5 minutes or until the outer leaves of the sprouts start to lightly brown. Remove from oven, plate, and enjoy!
Fun fact: Lakanto maple syrup is sweetened with a natural sweetener called monk fruit which has no glycemic effect; this syrup only has 1 gram of net carbohydrates per 2 Tbsp!
Nutritional Information
- Total Carbohydrates: 12 grams
- Fiber: 4.5 grams
- Net Carbohydrates: 7.5 grams
- Fat: 9 grams
- Protein: 3 grams
About Functional Medicine
Our Functional Medicine & Clinical Nutrition team addresses the underlying cause of disease. Examining dietary, lifestyle, genetic, and environmental factors, we are able to uncover and effectively treat the root cause of health concerns. Informed by thorough clinical and diagnostic testing, we create individualized plans to help your patients achieve optimal health through focused one-on-one sessions.
To book an appointment with Dr. Nicole Maholy in Streeterville, click here!
