brussels sprout

Brussels Sprout

Brussels sprouts are small, leafy green vegetables that resemble miniature cabbages. Known for their slightly bitter yet nutty flavor, they have a firm texture that softens when cooked. These nutrient-packed vegetables are rich in vitamins C and K, making them a popular choice for health-conscious eaters. Their vibrant green color and compact, round shape make them a visually appealing addition to a variety of dishes. Whether roasted, sautéed, or steamed, Brussels sprouts are a versatile ingredient that can elevate both simple and gourmet meals.

Common Uses

  • Roast Brussels sprouts with olive oil, salt, and pepper for a crispy, caramelized side dish that pairs well with roasted meats or fish.
  • Sauté Brussels sprouts with garlic, onions, and a splash of balsamic vinegar for a quick and flavorful vegetable stir-fry.
  • Shred raw Brussels sprouts to create a crunchy base for salads or slaws, often paired with nuts, dried fruits, and a tangy vinaigrette.
  • Add halved Brussels sprouts to soups or stews for a hearty and nutritious addition that holds its texture well during cooking.
  • Bake Brussels sprouts with cheese, breadcrumbs, and cream to create a rich and comforting gratin dish.
  • Incorporate roasted Brussels sprouts into grain bowls or pasta dishes for a healthy and satisfying meal option.

Nutrition (per serving)

Calories

43.0kcal (2.15%)

Protein

3.4g (6.76%)

Carbs

8.9g (3.25%)

Sugars

2.2g (4.4%)

Healthy Fat

0.2g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in vitamins C and K, supporting immune health and bone strength.
  • High in antioxidants, helping to reduce inflammation and combat oxidative stress.
  • Excellent source of dietary fiber, promoting digestive health and regularity.
  • Contains compounds like glucosinolates that may support detoxification and cancer prevention.
  • Low in calories, making it a great choice for weight management and heart health.
  • Provides essential minerals like potassium and manganese for overall wellness.

Storage Tips

To maintain freshness, store Brussels sprouts in the refrigerator in a perforated plastic bag or an airtight container. They should be kept unwashed until ready to use to prevent excess moisture, which can lead to spoilage. For longer storage, you can blanch and freeze them, ensuring they retain their flavor and nutritional value. Avoid storing them at room temperature as they will quickly lose their crispness and freshness.

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