Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Brussels Sprouts with Chestnuts and Fennel Seed

With this delicious winter combination of brussels sprouts with chestnuts and fennel seed, you can impress your guests and serve a successful meal.


72% 72/11/17 
Ω-6 (LA, 4.5g) : Ω-3 (ALA, 1.1g) = 4:1

Ingredients (for servings, )

For the chestnut and brussels sprout mixture
5 ½ ozChestnuts, untreated
8 ½ ozBrussels sprouts
1 Onion (3.9 oz)
½ tbspCoconut oil (Coconut butter) (0.24 oz)
1 dashSalt (0.01 oz)
1 tsp, wholeFennel seed (0.07 oz)
Seasoning and garnish
1 dashSalt (0.01 oz)
1 dashBlack pepper (0.00 oz)
ozWalnuts, shelled


  • skillet (frying pan)
  • stove
  • nutcracker
  • saucepan

Type of preparation

  • cook
  • chop or grind
  • sweat
  • strain
  • season to taste
  • sauté
  • remove the skin
  • peel


  1. For the chestnut and brussels sprout mixture
    Cut an “X” into the top of the chestnuts und then cook them in boiling water in a saucepan for about 15–20 minutes.

  2. Wash and clean the brussels sprouts, cut an “X” into the stems, and then boil in well-salted water in a saucepan for about 15 minutes.

  3. In the meantime, peel and dice the onion.

  4. Heat the coconut oil in a skillet, add a pinch of salt, and sauté the diced onions. Then add the fennel seed.

    The original recipe calls for vegan onion butter (Zwiebelschmalz).

    It is best to reduce the heat after adding the fennel seed and then increase it again after you add the ingredients from the next step.

  5. Pour the brussels sprouts into a sieve and let drain. Peel the chestnuts and then add to the onions in the skillet along with the brussels sprouts and sauté.

  6. Seasoning and garnish
    Season the chestnut and brussels sprout mixture with salt and pepper, garnish with the walnuts, and serve hot.

Nutritional Information per person Convert per 100g
2000 kcal
Energy 335 kcal16.7%
Fat/Lipids 12 g17.4%
Saturated Fats 3.8 g19.2%
Carbohydrates (inc.dietary fiber) 52 g19.4%
Sugars 5.3 g5.9%
Fiber 13 g51.4%
Protein/Albumin 8.3 g16.7%
Cooking Salt (Na:191.8 mg)487 mg20.3%
A serving is 270g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 222 µg296.0%
VitVitamin C (ascorbic acid) 143 mg179.0%
MinManganese, Mn 1.6 mg81.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 143 µg72.0%
MinCopper, Cu 0.61 mg61.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 1.1 g55.0%
ElemPotassium, K 1'017 mg51.0%
VitVitamin B6 (pyridoxine) 0.68 mg49.0%
FatLinoleic acid; LA; 18:2 omega-6 4.5 g45.0%
VitThiamine (vitamin B1) 0.42 mg38.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 1.1 g55.0%
Linoleic acid; LA; 18:2 omega-6 4.5 g45.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.09 g38.0%
Threonine (Thr, T) 0.29 g31.0%
Isoleucine (Ile, I) 0.31 g25.0%
Valine (Val, V) 0.39 g24.0%
Lysine (Lys, K) 0.37 g20.0%
Phenylalanine (Phe, F) 0.29 g19.0%
Leucine (Leu, L) 0.44 g18.0%
Methionine (Met, M) 0.11 g12.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 1'017 mg51.0%
Phosphorus, P 211 mg30.0%
Sodium, Na 192 mg24.0%
Magnesium, Mg 78 mg21.0%
Calcium, Ca 108 mg13.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.6 mg81.0%
Copper, Cu 0.61 mg61.0%
Iron, Fe 3.1 mg22.0%
Zinc, Zn 1.4 mg14.0%
Selenium, Se 2.8 µg5.0%
Iod, I (Jod, J) 1.3 µg1.0%
Fluorine, F 0.63 µg< 0.1%
Notes about recipe

With this delicious winter combination of brussels sprouts with chestnuts and fennel seed, you can impress your guests and serve a successful meal.

Brussels sprouts: Unlike other vegetables in the cabbage family, brussels sprouts do not grow as a single large head. Instead, this winter vegetable consists of several light to dark green buds. Brussels sprouts are not only rich in vitamins and minerals, but are also believed to protect white blood cells against cell damage caused by cancer-promoting substances. Sulforaphane, the substance responsible for this, is also found in other vegetables such as broccoli and is currently the subject of research studies. Brussels sprouts are slightly bitter, which is typical for the cabbage family, and because of this children often don’t like them. However, when brussels sprouts are harvested after the first frost, they have a sweeter flavor. For this reason, the optimal harvest time is in November or December.

Chestnuts: Compared to other nuts, chestnuts contain significantly less fat and fewer calories. Thanks to the high starch and fiber content, chestnuts are very filling. They have a sweet and nutty flavor and are quite a nice treat. In addition, chestnut flour is gluten-free and therefore a good option for people with a gluten intolerance (celiac disease).


Preventing gas: You can prevent or decrease gas that might occur as a result of eating brussels sprouts by either freezing the brussels sprouts in advance or preparing them with spices that help reduce gas. The fennel seed used in this recipe contains the organic compound anethole, which has been proven effective against gas and bloating.

Storing brussels sprouts: If you want to store brussels sprouts for a longer period of time, you can blanch them in water and then freeze them. This way, they will keep for several months.

Alternate preparation

Cooked chestnuts: You can buy precooked chestnuts, but these are considerably less flavorful, which is why we recommend using fresh chestnuts.

Vegan onion butter: The original recipe calls for vegan onion butter (veganes Zwiebelschmalz). A recipe for this can be found in the cookbook Regionale Winterküche (Regional winter cuisine) on page 151 with the title Birnen-Zwiebel-Schmalz (Pear and onion butter). In our version, we simply sauté the onions in coconut oil with a little salt. This does not reduce the flavor at all. We have also reduced the total fat in order to make the dish healthier.