Health benefits of Brussels sprouts
This cruciferous member of the cabbage family is often avoided or ridiculed for its sulphurous smell when overcooked, but it would be a shame to dismiss these adorable mini-cabbages. Brussels sprouts are an outstanding source of vitamin K and vitamin C, and provide folate, fibre, potassium and glucosinolates.
Wellness
Supporting your body’s own detox systems When you chop and chew Brussels sprouts, their glucosinolates form compounds such as sulforaphane, which help switch on the liver’s natural detoxification enzymes. That is the real science behind the “detox” reputation.
Immune health A cup of cooked Brussels sprouts provides more than a full day’s vitamin C for an adult.
Bone health They are packed with vitamin K, needed for healthy bones and normal blood clotting. If you take warfarin, keep your intake consistent and talk to your doctor.
Digestive health A cup provides around 4 grams of fibre, which keeps you regular.
Heart health Fibre, potassium and antioxidants support healthy cholesterol and blood pressure, and diets rich in cruciferous vegetables are linked with a lower risk of heart disease.
Long-term health Diets rich in cruciferous vegetables are linked with a lower risk of some cancers, as part of an overall healthy eating pattern.
Pregnancy Brussels sprouts provide folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
Beauty
Collagen support Vitamin C is needed to make healthy collagen in the skin, which helps keep it firm.
Weight management
A cup of cooked Brussels sprouts has only around 235 kJ (56 calories) and plenty of fibre, keeping you full for few kilojoules.
Cooking with Brussels sprouts
Slice thinly and use them as a base for your favourite salad instead of lettuce or simply peel and separate the delicate leaves on this winter delight.
Char grill with radicchio, add a miso dressing and top with bonito flakes.
A hot tip to lessen that nefarious sulphur smell? Don’t overcook them! It is excessive cooking that turns these otherwise beautiful crisp little cabbages into the nasty smelling mush that has given them a bad rap for far too long. Like most “super veggies,” their nutritional integrity remains intact the less you tamper with them. Ideally, you want them to just reach tenderness Your imagination is the limit after that.
So steam them in a shallow pan of water or one of those handy dandy bamboo steamer baskets for four to eight minutes, tops. After their steam bath, you can dress them on up with an easy lemon vinaigrette and then toss in a handful of sliced almonds and a dousing of tangy crumbled cheese like feta for an impressive side dish or entrée salad.
Or, brush them with some good olive oil, sprinkle on your favourite seasonings to taste, throw in some sliced shallots and give them all a ten minute pan fry, turning them over after five. The sprouts will be a tasty sumptuous golden brown with an ever-so-slight crunch.
My personal favourite is steamed with nut brown butter and crushed roasted pecan nuts.
Happy Cooking
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
