Brussels Sprouts

Brussels sprouts, also known as mini-cabbages, are a nutritious and versatile vegetable that has gained popularity in recent years. They include a lot of vitamins, minerals, and fiber but few calories. Brussels sprouts can be enjoyed and cooked in a variety of ways and are a great addition to many international dishes.

Brussels sprouts are a member of the Brassicaceae family, which also includes other cruciferous vegetables like broccoli, kale, and cauliflower. They are native to Europe and were first cultivated in ancient Rome. Brussels sprouts grow on tall stalks and is harvested when they are about the size of a golf ball. They have a mild, slightly bitter flavor and a firm texture.

Health benefits of Brussels Sprouts 

• High in nutrients: Brussels sprouts are an excellent source of vitamin C, vitamin K, vitamin A, folate, and potassium.
• Rich in fiber: Brussels sprouts are high in fiber, which helps to promote digestive health and prevent constipation.
• Antioxidant properties: Brussels sprouts contain antioxidants like vitamin C and beta-carotene, which help to protect the body from damage caused by free radicals.
• Cancer-fighting properties: The compounds in Brussels sprouts have been shown to have anti-cancer properties and may help to prevent the growth of cancer cells.
• Blood sugar control: The high fiber content in Brussels sprouts can help to regulate blood sugar levels and improve insulin sensitivity.

International Brussels Sprouts dishes 

Roasted Brussels Sprouts: This is a popular way to enjoy Brussels sprouts in the United States. The sprouts are roasted in the oven with olive oil, salt, and pepper until they are crispy and caramelized.

Bubble and Squeak: This is a traditional British dish that uses leftover mashed potatoes and cooked Brussels sprouts. The two ingredients are combined and fried in a pan until crispy and golden.

Chou de Bruxelles à la Flamande: This is a classic Belgian dish that features Brussels sprouts cooked with bacon and onions in a beer-based sauce.

Brussel Sprouts and Chestnuts: This is a popular Christmas dish in Italy that combines roasted Brussels sprouts with roasted chestnuts and pancetta.

Stir-fried Brussels Sprouts: This is a common way to enjoy Brussels sprouts in many Asian countries. The sprouts are stir-fried with garlic, ginger, and soy sauce until they are tender and flavorful.

Gratin de Choux de Bruxelles: This is a French dish that features Brussels sprouts baked in a creamy cheese sauce and topped with breadcrumbs.

Brussels Sprouts Soup: This is a hearty and comforting soup that is popular in Germany. The soup is made with Brussels sprouts, potatoes, and cream, and is usually served with crusty bread.

Brussels Sprouts with Pomegranate Seeds: This is a Middle Eastern-inspired dish that combines roasted Brussels sprouts with sweet and tangy pomegranate seeds, walnuts, and feta cheese.

Roasted Brussels Sprouts

Cooking Tips

• Trim the ends and remove any damaged outer leaves before cooking.
• Cut the Brussels sprouts in half or quarter them to ensure they cook evenly.
• Boiling or steaming Brussels sprouts for too long can make them mushy and lose their flavor. Instead, roast or sauté them for a crispy texture and enhanced taste.
• Add a little bit of fat, such as olive oil or butter, to enhance the flavor of the Brussels sprouts.
• Season with salt and pepper or your favorite herbs and spices to taste.

Nutrition Facts

Brussels sprouts are packed with nutrients that can benefit your health in various ways. Here’s a list of their nutritional content per 100 grams:

Calories: 43

Protein: 3.4 grams

Carbohydrates: 8.95 grams

Fiber: 3.8 grams

Fat: 0.3 grams

Vitamin K: 140% of the Daily Value (DV)

Vitamin C: 85% of the  (DV)

Vitamin A: 15% of the DV

Folate: 15% of the DV

Potassium: 8% of the DV

Calcium: 4% of the DV

Iron: 6% of the DV

Storage Instructions:

• Store them in the refrigerator, either in the crisper drawer or in a plastic bag.
• Wait until you’re ready to use them before washing them.
• Use them within a week for the best taste and texture.

Incorporating Brussels sprouts into your meals is an excellent way to improve your overall health and add a delicious and nutritious vegetable to your diet. These tiny cabbage-like vegetables are packed with essential vitamins and minerals, as well as fiber and antioxidants that can help boost your immune system and reduce inflammation.

And if you’re not sure where to start, we have plenty of delicious recipes for brussels sprouts. From roasted Brussels sprouts with bacon and balsamic vinegar to Brussels sprouts and sweet potato hash, there are countless ways to enjoy these nutrient-packed veggies.

So why not give Brussels sprouts a try in your next meal?