Up until a few years ago, I’d never had brussels sprouts. After having bad experiences with the sprout while growing up, my parents never cooked them for me. I didn’t have my first encounter with the mighty brussel until just a few years ago, after spotting a must try recipe in Vegetarian Times. Since then, brussels sprouts have become a regular in my house and for good reason. Not only are brussels sprouts absolutely delish when cooked correctly, they’re also chock full of nutrition. Keep reading for information on brussels sprouts nutrition and my favorite b. sprouts recipe.
The Nutritional Lowdown
- Serious Phytonutrients: Brussels sprouts have recently been found to have the highest glucosinolate concentration of all cruciferous vegetables. Glucosinolates are important phytonutrients; they are the chemical starting points for a variety of cancer-protective substances.
- DNA Protection: Research shows improved stability of DNA inside white blood cells after daily consumption of 1.25 cups of brussels sprouts.
- Reduce Cholesterol: When steamed, fiber-related components in b. sprouts do a better job of binding together with bile acids in the digestive tract. After binding, it’s easier for bile acids to be excreted, thereby lowering cholesterol levels.
- High in Vitamins & Minerals: Just 1 cup of spouts contains 194.7% daily recommended value of Vitamin K, 124.6% of Vitamin C, and 15% of Manganese, among many others.
Not sure how to make the sprouts absolutely delectable? Simply halving and roasting with some olive oil, salt, and pepper is fantastic, or try my favorite recipe for a yummy B. Sprouts salad.
Honey Dijon B. Sprouts Salad
Serves 1 as a main dish; Multiple as a side
- 2 cups brussels sprouts, rinsed and quartered
- 1 teaspoon minced garlic
- 2 tablespoons extra virgin olive oil
- ¼ cup dried cranberries
- ¼ cup walnuts
- ½ cup extra virgin olive oil
- 2 ½ cups apple cider vinegar
- 2 tsp Dijon mustard (I love Grey Poupon!)
- ½ tsp Chia seeds
Heat garlic and olive oil over medium heat for 1-2 minutes. Reduce heat to low and add sprouts, stirring occasionally. Saute for 5-10 minutes until sprouts are tender (test with a fork). For softer sprouts, add 2 tablespoons of water and cover, heated, for approximately 3 minutes. For sweeter sprouts, add 1 tablespoon raw honey to water before covering. In a separate container, combine all dressing ingredients and mix vigorously. Remove the brussels sprouts from heat, combine all dry ingredients and enough dressing to coat (use your discretion; I’d estimate about ½ of the recipe above). Serve hot or chill in the fridge for 20 minutes before serving.