Roasted Brussels Sprouts with Pomegranate & Pecans

Transform the humble Brussels sprout into a stunning, nutrient-dense side dish that looks as festive as it tastes. This recipe from our Sugar-Smart Holiday Survival Guide showcases how strategic food choices can simultaneously stabilize blood sugar, reduce inflammation, and support hormone metabolism—all while earning compliments from every guest at your table. The combination of caramelized Brussels sprouts, jewel-like pomegranate arils, and toasted pecans creates layers of texture and flavor that make this dish memorable for all the right reasons. Rich in fiber, antioxidants, and healthy fats, this side perfectly exemplifies the Plate Power Method we teach in our functional medicine practice, proving that blood sugar-friendly eating can be both beautiful and delicious during the holiday season.

Why it works: Brussels sprouts are cruciferous vegetables that support detoxification and blood sugar regulation. Pecans provide healthy fats and minerals. Pomegranate adds antioxidants without spiking blood sugar. The fiber content helps moderate glucose response.

Health Insights & Nutritional Benefits:

Cruciferous Power: Brussels sprouts contain glucosinolates and indole-3-carbinol that support estrogen metabolism, reduce inflammation, and may lower cancer risk—especially important during perimenopause and menopause.

Blood Sugar Regulation: High fiber content (6g per serving) slows glucose absorption, promotes stable energy, and feeds beneficial gut bacteria that influence metabolic health.

Antioxidant Rich: Pomegranate provides punicalagins and anthocyanins that protect blood vessels from glucose-related damage and support cardiovascular health.

Brain-Healthy Fats: Pecans are rich in monounsaturated fats, vitamin E, and minerals like magnesium and zinc that support cognitive function, reduce oxidative stress, and enhance insulin sensitivity.

Vitamin C Powerhouse: Brussels sprouts provide 115mg of vitamin C per serving—more than your daily requirement—supporting immune function, collagen production, and stress hormone regulation.

Gut-Brain Connection: The prebiotic fiber in Brussels sprouts nourishes beneficial gut bacteria that produce short-chain fatty acids, which reduce inflammation and support both metabolic and cognitive health.