Article – Ten Ways to Eat Brussels Sprouts & Their Nutrition

Article – Ten Ways to Eat Brussels Sprouts & Their Nutrition



10 Recipes to Change Your Mind About Brussels Sprouts

Brussels sprouts were our worst villain in childhood dinners. Whether your mother attempted to make you choke down these little balls of cabbage, or you just heard about them in a gag-inducing way in your Saturday morning cartoons. However, brussels sprouts earned their keep after becoming the new “it” veggie everyone wanted on their plates. With that trend came lots of exciting new ways to indulge. So if you haven’t hopped on the bandwagon yet, check out these recipes that will certainly change your tune.

  1. Balsamic Glazed Brussels Sprouts

Halved sprouts, olive oil, salt and pepper and some balsamic vinegar is all you need for this recipe. Sauteed until crispy, it will ease you into the world of brussels sprouts. When you saute or roast sprouts, their outer layers give a perfect crunch, with a flavorful center. This is a rather fool-proof way to introduce this as a new side in your dinner menu rotation. Added extra special touches, like sprinkle cheese or bacon on them as the recipe suggests!

  1. Grilled Mustard-y Brussels Sprouts

This idea involves very minimal prep, and it’s a fun kabob way of eating your veggies, not to mention that crispy crunchy outside while staying soft and delicious inside. This recipe calls for the addition of spicy mustard, garlic, pepper and sugar. Sweet, savory, smoky, spicy – check, check, check and check. Try these bad boys out at your next barbecue and win some friends to the green side.

  1. Bacon and Brussels Sprouts Gratin

Step aside broccoli, there’s a new green veggie taking over your place amidst cheese and bacon, in a casserole dish. Sorry not sorry. While this recipe takes a vegetable and counteracts all its health benefits with ooey-gooeyness, it’s so so worth it. Because bacon. Because cheese. Plus, in half an hour, you have yourself one tasty side dish that will have people shocked that they’re even eating sprouts.

  1. Brussels Sprouts Tacos

Many of us may jump back at the mere suggestion of brussels sprouts, let alone them being the “meat” in our beloved tacos, but lo and behold – here we are. Sprouts are an amazing substitute for meat in taco recipes. With the layers of cabbage leaves capable of crisping and holding flavors, they are a much welcomed vegan friend to the taco family. Even if you enjoy your meat-filled tacos, this recipe may actually make you swing to the plant-based side of life for a change.

  1. Brie Quesadillas with Brussels Sprouts, Bacon and Beer-Glazed Onions

Let’s just repeat that one more time so you can drool a little over the sheer existence of this. Brie quesadilla. Bacon. Brussels sprouts. Beer-glazed onions. Oh. My. Gah. You want to win someone over to loving brussels sprouts? Ease them into it with complimenting flavors that will not fail you. Preparation is fairly straightforward, so while it sounds like a mouthful, and tastes like one too, you’ll be able to impress without too much effort.

  1. Pickled Brussels Sprouts

If you’re into canning, this one’s fr you. While this recipe is already flavor-filled, it leaves much room for creative twists to make them spicier or sweeter, however you like. They’re the perfect size for pickling, and anything in a mason jar makes it instantaneously giftable!

  1. Buffalo Brussels Sprouts

While I realize that nothing can truly replace chicken wings, these babies hold up against a tough crowd, and this recipe has given these wingless wings, well, wings. Brussels sprouts dredged then tossed in panko bread crumbs, then fried, then dipped in buffalo wing sauce. These days, buffalo wing sauce is so popular it’s easily found just about anywhere. Dip, and enjoy.

  1. Brussels Sprouts Breakfast Hash

This is a great way to even incorporate left over sprouts from your dinner the night before and carry them right through to breakfast. With complimenting ingredients like sweet potato, red onions, garlic and bacon, it’s a refreshing take on the classic hash. Not to mention, it has a lot more nutritional value than the traditional potato hash.

  1. Roasted Brussels Sprouts and Prosciutto Bites

Looking for an exciting new appetizer that hasn’t been done a million freaking times? Serving for a crowd can be risky. Serving up brussels sprouts with its bad image, as an appetizer, is even riskier. That said, these little bite sized sprouts with prosciutto are a definite win. The savory taste of the roasted brussels sprouts is perfectly complemented with the salty flavorful prosciutto. These are not only nicely presented, but incredibly tasty. On top of all that, there are only four ingredients and even the newest of chefs can master this impressive little bite.

  1. Potato, Brussels Sprouts & Goat Cheese Pizza

What’s magical about brussels sprouts is they are kind of a cabbage but also kind of a regular side vegetable, similar to broccoli. While you may not ever put cabbage lettuce on a pizza, these hybrid little green balls are the perfect compliment to a veggie pizza. The addition of potatoes and goat cheese take this dish to another level. The way sprouts crisp up, makes them an unreal topping on a pizza.

For those on Coumadin, it’s important to keep your vitamin K intake consistent. Aim to eat the same amount of green leafy vegetables, such as Brussels sprouts, broccoli, spinach, and kale daily.

They are also a very good source of vitamin A, folate, and manganese, and a good source of vitamin B6 and thiamine.

In addition, Brussels sprouts are one of the cruciferous vegetables shown to have anti-cancer properties. There is some evidence that this may be accomplished in part by activating certain enzymes in the liver, which bind to carcinogens.

Common Questions About Brussels Sprouts

How do I prevent my sprouts from becoming ugly, green, and mushy?

The key to making a beautiful looking and flavorful Brussels sprout is to avoid overcooking. Cooking too much can cause the coloring to fade, appearing drab and khaki in nature.

To reduce cooking time you can blanch your Brussels sprouts first. This will help to brighten the green in them, too. Place them in boiling salted water for about 30 seconds and then transfer them to an ice bath to slow down the cooking process.

When you are ready to prepare them for consumption cook them as you wish and serve them immediately.

Picking and Storing Brussels Sprouts

Brussels sprouts can be purchased fresh or frozen. Choose small, firm sprouts that are compact and heavy. The best size sprouts are 3/4 to 1 1/2 inches (2 to 4 centimeters) in diameter. They should appear bright green and free of blemishes.

Store unwashed Brussels sprouts in an airtight container in the refrigerator. Use within three or four days.

Healthy Ways to Prepare Brussels Sprouts

Brussels sprouts can be steamed, roasted, stir-fried, or shredded to use in slaws. They are a popular food item on low carbohydrate diets, probably due to their rich, heartiness and strong, nutty flavor. Cook them simply with a small amount of salt, pepper, and olive oil or fancy them up by adding heart healthy nuts and spices.

Aim to avoid high calorie, high fat recipes which use a large amount of butter, cheese, cream, or cured meats such as bacon. These recipes can be very high in calorie and unhealthy fat.

Brussels Sprouts Nutrition Facts

Calories and Their Health Benefits

Pan of brussels sprouts

Brussels sprouts are low in carbohydrate and calories and contain a large amount of filling fiber.

Frozen Brussels sprouts are available all year long. There are several varieties of fresh Brussels sprouts, which peak season is November through February.
Brussels Sprouts Nutrition Facts
Serving Size 1 cup cooked (155 g)
Per Serving % Daily Value*
Calories 56
Calories from Fat 7
Total Fat 0.8g 1%
Saturated Fat 0.1g 1%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 33mg 1%
Potassium 491.83mg 14%
Carbohydrates 11g 4%
Dietary Fiber 4.1g 16%
Sugars 2.7g
Protein 4g
Vitamin A 24% · Vitamin C 160%
Calcium 6% · Iron 10%
*Based on a 2,000 calorie diet

One cup of cooked Brussels sprouts, steamed without fat, contains about 56 calories and 4.1 grams of fiber, making it a low calorie, high fiber food. Consider how much fat you are using when preparing Brussels sprouts, as many recipes call for butter and bacon and can quickly make this low calorie food a high calorie one.

Health Benefits of Brussels Sprouts

Brussels sprouts are a very good source of fiber, containing about 16 percent of your daily needs in one cup cooked.

They are an excellent source of vitamin C and vitamin K, with a cup providing more than the day’s requirement of these vitamins. Vitamin C is an important water soluble vitamin that helps to repair tissues, boost immunity and can be useful in anti-aging. Vitamin K is an important fat soluble vitamin that plays a role in bone formation and blood clotting.

They are also a very good source of vitamin A, folate, and manganese, and a good source of vitamin B6 and thiamine.

In addition, Brussels sprouts are one of the cruciferous vegetables shown to have anti-cancer properties. There is some evidence that this may be accomplished in part by activating certain enzymes in the liver, which bind to carcinogens.

Reference: in this website is for information and educational purposes.

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