Crispy, glossy, and lightly sweet, these caramelized Brussels sprouts turn a humble vegetable into a deeply nourishing side that supports gut health and hormone balance. The natural sugars in balsamic vinegar combine with the sprouts’ fiber and antioxidants to create a meal that is both satisfying and stabilizing for blood sugar.

Brussels sprouts are rich in sulforaphane and vitamin K, both of which help the body regulate inflammation and support liver detoxification. Olive oil adds heart-healthy fats that improve nutrient absorption, while balsamic vinegar contains polyphenols that promote a healthy microbiome and smoother digestion.

This dish brings together flavor and function, comfort food for the body’s repair systems.

Caramelized Balsamic Brussels Sprouts

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Ingredients

Base

• 2 cups Brussels sprouts, trimmed and halved
• 1 tsp olive oil
• 1 garlic clove, minced
• 1 tbsp balsamic vinegar
• 1 tsp pure maple syrup or raw honey
• Salt and black pepper to taste

Optional Toppings

• Crushed walnuts or almonds
• Sprinkle of hemp seeds
• Pomegranate arils for extra antioxidants

Instructions

1. Heat olive oil in a skillet over medium heat. Add Brussels sprouts cut side down and cook for 5–6 minutes until browned and crisp.
2. Add garlic and stir for 30 seconds until fragrant.
3. Lower the heat and drizzle in balsamic vinegar and maple syrup. Stir to coat and cook another 2–3 minutes until glossy and caramelized.
4. Season with salt and pepper, then remove from heat.
5. Top with nuts or pomegranate if desired and serve warm.

Quick FAQ

Can I roast them instead?
Yes. Roast at 400°F (200°C) for 20 minutes, then toss with balsamic and maple in the final 5 minutes for the same caramelized finish.

Is this good for blood sugar balance?
Absolutely. The fiber and healthy fats slow glucose absorption while the balsamic’s acidity supports insulin sensitivity.

Can I skip the sweetener?
Yes. The natural caramelization of Brussels sprouts will still give a subtle sweetness without maple or honey.

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