Nutritionist Lucy Hyland

Chilli and Garlic Brussels Sprouts

December 22, 2023
Posted by Lucy

The Muscles of Brussels

This week I’ll be talking about one of the most powerfully beneficial greens for our health. The Brussels sprout is synonymous with Christmas dinners but given their positive impact on health, you should make them a vegetable for throughout the winter.

Brussels sprouts health benefits are far reaching. The fibre in these green leafy vegetables have been linked to lowering cholesterol, its compounds have been shown to protect DNA from damage, their variety of antioxidants have been linked to cancer prevention, and they are a great source of both Vitamin C and Vitamin K.

I found this recipe on Bordbia’s website, which is a great website for recipes. Once you have cooked your Brussels sprouts you can actually coat them in anything – I had a lovely dish where I coated them in orange zest and toasted hazelnuts the other day!

On a sadder note, I won’t be returning for my weekly column in 2012. I’ve had a great 2 years writing and I’m very thankful to all the staff at Cork Independent. I also really appreciate all of the feedback and interest I have had in my work around health eating. I’ll continue to write about food and health so keep an eye on my website for my regular articles and blog posts. In addition, from January, I’ll be selling tailor meal plans for people who really want to get back on track in the New Year. I’ll be starting with a 7 day weight loss plan and a 7 day cholesterol lowering plan.

Happy Christmas to you all!

Chilli and Garlic Brussels Sprouts

Chilli and Garlic Brussels Sprouts


  • 1 kg Brussels sprouts, trimmed
  • 1 tablespoon extra virgin olive oil
  • 2 shallots, finely sliced
  • 2 garlic cloves, finely sliced
  • 1 red chilli, deseeded and thinly sliced
  • Squeeze of lemon juice
  • Salt and fresh-ground black pepper
  • Life long health begins with one recipe but continues with a programme. Click HERE for more.


  1. Trim the sprouts and place in a saucepan of boiling salted water. Reduce to a simmer and cook for 5 minutes depending on the size of the sprouts. While they are cooking heat the oil in a pan and sauté the shallots, garlic and chilli for a couple of minutes over a medium heat. They should be soft and not coloured.
  2. When the sprouts are cooked drain them well, then stir through the shallots, garlic and chilli mixture along with a squeeze of lemon juice and salt and black pepper to taste.

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