Brussels sprouts – Benefits and Recipes

Brussels sprouts are a type of cruciferous vegetable that are closely related to broccoli and cauliflower.

They are small, compact heads that resemble miniature cabbages and have a slightly bitter and nutty flavor.

They are a popular vegetable in many parts of the world, but are particularly well-known in Europe, where they are often served as a traditional side dish.

In addition to being delicious, they have a wide range of health benefits that make them a great addition to any diet.

Health benefits:

High in vitamins and minerals: They are an excellent source of vitamin C, vitamin K, vitamin A, and vitamin B6. They are also a good source of folate, potassium, and iron.
Rich in antioxidants: They contain high levels of antioxidants, which help protect against cancer, heart disease, and other chronic diseases.
Promote gut health: They are high in fiber, which is important for maintaining a healthy gut and preventing constipation.
Help lower cholesterol: They contain compounds that can help lower cholesterol levels, which can reduce the risk of heart disease.

Nutritional Information [1]

Vitamins and Minerals:

Vitamin C: 97mg per cup (156g), providing 130% DV
Vitamin K: 219mcg per cup (156g), providing 240% DV
Vitamin A: 93.6mcg per cup (156g), providing 10% DV
Vitamin B6: 0.3mg per cup (156g), providing 15% DV
Folate: 93.6mcg per cup (156g), providing 15% DV
Potassium: 342mg per cup (156g), providing 10% DV
Iron: 1.2mg per cup (156g), providing 6% DV

Caloric and Macronutrient Breakdown:

Calories: 56 per cup (156g)
Protein: 4g per cup (156g)
Fat: 0.8g per cup (156g)
Carbohydrates: 11g per cup (156g)
Fiber: 4.1g per cup (156g)

How to Select and Store

Choosing the right one: When selecting them, look for small to medium-sized heads that are tightly packed and have a bright green color.

Avoid any that have yellow or brown spots, or are wilted or mushy.

Storing them to maintain freshness: They will keep for up to a week in the refrigerator when stored in a plastic bag or airtight container.

They can also be frozen for up to 8 months.

Easy Recipes

Here are 5 recipes for each meal of the day featuring Brussels sprouts:

Breakfast

Bacon frittata: This dish is a delicious and easy way to start your day. Simply sauté diced Brussels sprouts and bacon until cooked through, then add beaten eggs and cook until set. Serve with toast or a side of fruit.
Mushroom omelet: Another great option for breakfast. Simply sauté diced Brussels sprouts and mushrooms in a pan, then add beaten eggs and cook until set. Serve with toast or a side of fruit.
Feta quiche: This quiche is a perfect brunch option. Mix together diced Brussels sprouts, crumbled feta, and eggs. Pour into a pie crust and bake until set.
Brussels sprouts hash: A delicious and easy way to start your day, simply sauté diced potatoes, onions, and Brussels sprouts until cooked through. Top with a fried egg and serve with toast.
Sweet potato breakfast burrito: Mix together diced Brussels sprouts, sweet potatoes, and scrambled eggs. Wrap in a flour tortilla and top with avocado and salsa.

Lunch

Caesar salad: This salad is a delicious and healthy option for lunch. Simply grill or roast Brussels sprouts, then toss with chopped romaine lettuce, croutons, and a homemade Caesar dressing.
Quinoa bowl: This bowl is perfect for a filling and healthy lunch. Cook quinoa according to package instructions, then mix in sautéed Brussels sprouts, diced tomatoes, and avocado. Top with a lemon vinaigrette.
Special chicken wrap: Mix cooked and shredded chicken with diced Brussels sprouts, diced red onion, and a honey mustard dressing. Wrap in a flour tortilla and enjoy.
Apple salad: This salad is perfect for a light and refreshing lunch. Toss shredded Brussels sprouts, diced apples, and chopped walnuts with a honey mustard vinaigrette.
Lentil soup: This soup is perfect for a comforting and healthy lunch. Simply sauté diced onions, carrots, and Brussels sprouts, then add lentils and vegetable broth. Simmer until lentils are cooked through.

Dinner

Pork chops: This dish is perfect for a simple and delicious dinner. Roast Brussels sprouts in the oven, then pan-fry pork chops and serve alongside.
Sausage skillet: This dish is perfect for a comforting and easy dinner. Simply sauté diced this vegetable, sliced sausages, and diced onions until cooked through.
Pasta: This dish is perfect for a comforting and easy dinner. Cook pasta according to package instructions, then toss with sautéed Brussels sprouts, diced tomatoes, and grated Parmesan cheese.
Brussels sprouts and shrimp: This dish is perfect for a simple and delicious dinner. Sauté shrimp with diced Brussels, garlic, and lemon juice. Serve over rice or quinoa.
Brussels sprouts and steak: This dish is perfect for a simple and delicious dinner. Grill or pan-fry steak, then roast everything together in the oven. Serve alongside mashed potatoes.

Conclusion

In conclusion, they are a delicious and nutritious vegetable that are packed with vitamins and minerals, antioxidants, and fiber.

They are also a great low-calorie option that can help lower cholesterol levels and promote gut health.

Additionally, they are versatile and easy to prepare in many different ways, making it easy to incorporate them into your diet.

By adding them to your meals, you can enjoy all of their health benefits while also enjoying their delicious taste.

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References

Cdn, B. C. M. R. C. (2024, June 16). Brussels sprouts nutrition facts and health benefits. Verywell Fit. [1] https://www.verywellfit.com/brussels-sprouts-nutrition-facts-calories-and-health-benefits-4118297#:~:text=Brussels%20Sprouts%20Calories-,One%20cup%20of%20boiled%20Brussels%20sprouts%20(156g)%20provides%2056%20calories,Green%20beans%3A%2031%20calories