Brussels sprouts
Overview:
Brussels sprouts are cabbages of the Zemifera cultivar group grown for their edible sprouts. This vegetable looks like miniature cabbage. This leafy vegetable is usually 1.5–4.0 cm (0.6–1.6 in) in diameter.
Its first appeared in Northern Europe in the 5th century. They were later cultivated near Brussels, Belgium in the 13th century. The vegetable have long been popular in Belgium, from where it gets its name.
The vegetable is a cultivar group of the same species as broccoli, cabbage, collard greens, kale, and kohlrabi. Many varieties are available, Some are purple, such as Ruby Crunch or Red Bull.
Purple varieties are hybrids between purple cabbage and regular green Brussels sprouts developed by a Dutch botanist in the 1940s, producing a variety with some of the purple color and greater sweetness of red cabbage.
It grows at 7–24 °C (45–75 °F), with a maximum yield at 15–18 °C (59–64 °F). Fields are ready for harvest 90 to 180 days after planting. Sprouts are considered sweetest after frost.
Nutrition
Serving Size : 100 grams (100g)
Calories: 36
Total Fat : 0.5g
Cholesterol: 0mg
Sodium: 257mg
Total Carbs : 7g
Dietary Fiber: 3g
Total Sugars: 2g
Protein: 3g
Vitamin A: 39mcg
Vitamin C: 62mg
Vitamin E: 0.4mg
Vitamin K :140mcg
Thiamin: 0.1mg
Riboflavin: 0.1mg
Niacin: 0.6mg
Vitamin B-6: 0.19mg
Folate: 60mcg
Pantothenic Acid: 0.2mg
Choline : 41mg
Calcium : 36mg
Iron :1.2mg
Potassium : 317mg
Phosphorus : 56mg
Magnesium : 20mg
Zinc: 0.3mg
Selenium: 2mcg
Copper: 0.1mg
Manganese: 0.24mg
Alcohol: 0g
Caffeine: 0mg
Brussels sprouts recipes
The best Brussels sprouts
Ingredients
1 pound Brussels sprouts cleaned and trimmed
Peel and chop 3 cloves garlic
¼ cup freshly grated Parmesan cheese
Salt and freshly ground black pepper to taste
3 tablespoons good-quality olive oil or, for keto, butter-flavored coconut oil
Preparation
Preheat oven to 400°F/200°C.
If needed, clean and trim the Brussels sprouts and cut them in half and place in an oven safe dish. Make sure to dry them very well before cooking.
Add the garlic, Parmesan cheese, salt and pepper after the olive oil. Toss the coat.
Roast in the open oven for 20-25 minutes until crisp, brown and caramelized on the outside and tender on the inside. Serve with more grated cheese.
Roasted Brussels sprouts
Ingredients
Brussels sprouts (about one pound)
4 to 6 tablespoons extra virgin olive oil, coating the bottom of the pan
5 cloves garlic, peeled
Test for salt and pepper
1 tablespoon balsamic vinegar
Preparation
Preheat oven to 400 degrees. Trim the bottom of the Brussels sprouts and cut each one in half from top to bottom. Heat oil in a cast-iron pan over medium-high heat until it shimmers; Place the sliced sprouts in a single layer on the bottom of the pan. Add the garlic, and sprinkle with salt and pepper.
Cook until the sprouts start to brown on the bottom and transfer to the oven. Roast the sprouts, shaking the pan every 5 minutes, until they are browned and tender, about 10 to 20 minutes.
Taste, and add more salt and pepper if needed. Stir in the balsamic vinegar and serve warm or hot.
Brussels sprouts salad
Ingredients
- 4 cups shaved Brussels sprouts
- ¼ cup extra-virgin olive oil, plus extra for drizzling
- ¼ cup fresh lemon juice
- ½ cup pine nuts, toasted
- ⅓ cup dried cranberries
- ⅓ cup grated pecorino cheese, optional
- ⅓ cup chopped chives
- Sea salt and freshly ground black pepper
Instructions
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Thinly slice the Brussels sprouts using a mandoline if you have one. Place them into a medium bowl and toss with the olive oil, lemon juice, pine nuts, cranberries, pecorino cheese, chives, and pinches of salt and pepper.
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Let the salad sit at room temperature for 15 minutes, then taste and adjust the seasonings. Finish with an additional drizzle of olive oil if you like.
Brussels Sprouts Health Benefit
Brussels sprouts are members of the cruciferous vegetable family and are closely related to kale, cauliflower and mustard greens.
It is associated with several health benefits with high levels of many nutrients.
Highly nutritious
Brussels sprouts are low in calories but high in fiber, vitamins and minerals.
It is especially rich in vitamin K which is essential for blood clotting and bone health.
They are also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function.
Additionally, their high fiber content supports regularity and bowel health.
In addition to the above nutrients, Brussels sprouts also contain small amounts of vitamin B6, potassium, iron, thiamin, magnesium and phosphorus.
Rich in antioxidants
Brussels sprouts have many health benefits, but their amazing antioxidant content stands out.
It high in antioxidants, which improve overall health and help prevent cell damage.
It is part of a diet rich in fruits and vegetables that can help provide your body with the antioxidants it needs for good health.
High in fiber
About 1/2 cup of cooked Brussels sprouts contains 2 grams of fiber.
Fiber is important to your health, and including a good amount of it in your diet offers many health benefits.
Increased fiber intake has also been linked to other health benefits, such as the reduced risk of heart disease and can relieve constipation by softening stool consistency.
Rich in vitamin K
Brussels sprouts are a good source of vitamin K.
This important nutrient plays an important role in your body.
It is essential for coagulation, the clotting of blood that stops bleeding.
Vitamin K may also play a role in bone growth and may help protect against osteoporosis, a condition characterized by progressive bone loss.
May maintain blood sugar levels
Brussels sprouts can help stabilize blood sugar levels.
Studies show that increased amounts of cruciferous vegetables, The vegetable have been linked to a reduced risk of diabetes.
This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar levels.
References:
https://www.errenskitchen.com/