Brussels sprouts belong to the Brassica or cruciferous family, along with broccoli, kale, collard greens, and cabbage. They look like miniature cabbage heads, measuring about 1 inch in diameter, and are typically green and sold either separately or attached to stems. When cooked, they have a mild flavor that’s similar to cabbage.
It’s best to cook Brussels sprouts whole and make an “X” cut in the bottom of the stem to allow for even cooking. They usually take around 7 minutes to cook. Brussels sprouts can be boiled, steamed, or roasted, but take care not to overcook them as this releases a sulphuric smell that many people find unpleasant.
Brussels sprouts are a nutritional powerhouse. One cup of cooked Brussels sprouts contains:
- 56 calories
- 4 grams of protein
- 4 grams of fiber
- 274% of your daily recommended intake of vitamin K
- 162% of your daily recommended intake of vitamin C
- 24% of your daily recommended intake of vitamin A
- 14% of your daily recommended intake of folate
- 11% of your daily recommended intake of potassium
In addition to these essential nutrients, Brussels sprouts also contain antioxidants that can help reduce inflammation in the body.
To prepare Brussels sprouts, start by washing them and trimming the ends. Then, cut them in half lengthwise. Heat a large skillet over medium heat and add a tablespoon of olive oil. Once the oil is hot, add the Brussels sprouts and cook for 5-7 minutes until they are tender and slightly charred. Season with salt and pepper to taste.
Another popular way to cook Brussels sprouts is to roast them in the oven. Preheat your oven to 400°F and place the halved Brussels sprouts on a baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 20-25 minutes, or until they are golden brown and tender.
Here are some tasty Brussels sprouts recipes that you can try at home:
Roasted Brussels Sprouts with Parmesan Cheese
- 1 pound Brussels sprouts
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup grated Parmesan cheese
- Preheat your oven to 400°F.
- Trim the ends of the Brussels sprouts and cut them in half lengthwise.
- Toss the Brussels sprouts with olive oil, salt, and pepper.
- Place the Brussels sprouts on a baking sheet and roast for 20-25 minutes, or until they are golden brown and tender.
- Sprinkle with Parmesan cheese and serve.
Brussels Sprouts Salad with Bacon and Cranberries
- 1 pound Brussels sprouts, shredded
- 4 slices bacon, cooked and crumbled
- 1/4 cup dried cranberries
- 1/4 cup chopped pecans
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- Salt and pepper to taste
- In a large bowl, combine the shredded Brussels sprouts, cooked bacon, dried cranberries, and chopped pecans.
- In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
- Pour the dressing over the Brussels sprouts mixture and toss to combine.
- Serve immediately.
Brussels sprouts may not be everyone’s favorite vegetable, but they are certainly worth giving a try. They are loaded with nutrients and can be prepared in a variety of delicious ways. By incorporating Brussels sprouts into your diet,