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Brussels Sprout and Bacon Hash

Brussels sprouts, like other cruciferous vegetables, contain low to moderate amount of carbohydrates. They have a low glycemic load (GL) and are a great source of vitamin A, C and B and potassium. According to the USDA database, there are 5.1 grams of net carbs per 100 grams. This means that in order to stay in ketosis, you shouldn't have more than a cup or two. The best way to eat enjoy them is in vegetable stir-fries and bakes together with other vegetables.

Apart from their suitability for the ketogenic diet, people often wonder how to make Brussels sprouts taste delicious. The common fear is that they are always mushy and have very strong taste which some people don't like. Brussels sprouts are best baked or thinly sliced and stir-fried.

There are certain ingredients that go great with Brussels sprouts and lessen their strong taste such as lemon and lime juice, strong bone broth, garlic and herbs or even grated parmesan cheese.

Apart from green Brussels sprouts, you can try red brussels sprouts or flower sprouts, aka Petit Posy. Bred in the UK they are a cross (not GMO) of two nutritional powerhouses: curly kale and Brussels sprouts. Not only they contain less net carbs (~ 4.4 grams per 100 grams), but they are also milder in taste!

As an inspiration for you, I have recently created a simple recipe with few commonly found ingredients. You can find my Brussels Sprout & Bacon Hash at DJ Foodie's amazing blog that is full of unique low-carb recipes!

Nutritional values per serving:

Total Carbs11.6grams
Net Carbs7.1grams
of which Saturated13.4grams
Magnesium45mg (11% RDA)
Potassium809mg (41% EMR)

Macronutrient ratio: Calories from carbs (7.2%), protein (20.4%), fat (72.4%)

Another recipe that is definitely worth trying are Brussels Sprouts Chips from Carolyn at All Day I Dream About Food. Although I have posted many low-carb recipes for chips and crisps on my blog, I have somehow overlooked Brussels sprouts! :-)

Comments (10) -

Jamie 3/18/2014 8:54:53 AM #

This looks so yummy! I thought I would never like brussels sprouts until I tried it with bacon. Love the idea of the runny egg on top Smile


Martina @ KetoDiet 3/18/2014 4:05:30 PM #

Thanks Jamie - bacon is the "meat candy"! Smile


Wenchypoo 3/18/2014 12:14:33 PM #

They are also high in Omega-3, and will help raise your HDL levels (as will consuming more of all the Omega-3 vegs).

Lowest sugars/carbs, highest Omega-3 veggies:
mushrooms (any type)
snow or snap peas
leeks/green onions (raw)
radishes (any type)
squash (any type)
brussels sprouts (as mentioned here)
lettuce (any type)
peppers (yellow raw only)
kale (any type)
spirulina (dry powder)
grape leaves (raw or canned)
taro root

I've found that by limiting my veg selection to this list, I achieved a triple-digit HDL (with a little help from pastured, grass-fed meat, of course).  It doesn't have to be all about the fish intake!


Martina @ KetoDiet 3/18/2014 4:04:33 PM #

I never thought vegetables could help raise HDL so much but they did in your case - well done! Thanks for the list, I'm sure many people will find it helpful. I used to avoid Brussels sprouts and all cruciferous vegetables, as these are known as goitrogens and I was told by my doctor that they impair Hashimoto's. As I later discovered, cooking them lowers the negative effects to minimum and taking selenium and zinc helps even more.


Hélène 2/13/2015 9:00:45 PM #

do u take zinc daily? do u also take 1g copper for 15-20mg of zinc?
im trying to decide if i should keep taking the zinc as i take selenium also. only 2 pills im taking as i like to eat food or take wholefood supps generally. i just cudnt afford the brazil nuts or oysters lol


Martina @ KetoDiet 2/13/2015 11:11:17 PM #

Yes Hélène I do. I actually eat one or two brazil nuts a day which are very high in selenium (instead of taking supplements because so little is enough). And I take 50 mg of zinc (as additional supplement), 200-400 mg of magnesium and vitamin D (cod liver oil), no copper. That's all for now Smile


Kelly 5/16/2014 10:31:20 AM #

I love this recipe! I make it probably 4-5 times a week now, seriously! Smile


Martina @ KetoDiet 7/3/2014 6:31:08 PM #

Thank you Kelly! Glad you like it, it's my fav too! Smile


Hélène 2/13/2015 9:03:22 PM #

i love brussels too. but i also like cabbage so no surprise lol
i LOOOVE them shaved and fried in bacon grease, with s&p and vinegar...heavenly. eggs on the side for that one, dont want any other taste interfering lol


Martina @ KetoDiet 2/13/2015 11:06:57 PM #

Oh I totally understand that! Brussels sprouts go great with bacon... and cheese Smile


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