Table of Contents
- 1 Brussels sprouts
- 2 Vitamin K and glucosinolates
- 3 Storing and cleaning
- 4 Find Out Your Best Way To Cook Brussel Sprouts
Brussels sprouts season lasts from August to March. These veggies not only taste great (when cooked right), but are very nutritious as well. Just 3/4 of a cup of cooked sprouts has 3 grams fiber and only 36 calories.
They also contain vitamins A and C. More importantly, half a cup has so much vitamin K that it covers more than 130% of your daily value.
Vitamin K and glucosinolates
We all know how important fibers are for ensuring a proper digestion and for protecting our hearts, but the role of vitamin K is less known, though equally important (1). This key nutrient aids proper blood coagulation and promotes bone health.
Aside from Brussels sprouts, you can also get your vitamin K from green tea, broccoli, kale, spinach, other leafy greens, as well as from beef liver.
It is important to remember that heating does not affect vitamin K, which means you can cook your Brussels sprouts without worrying that it will ruin its nutritional values. Freezing however, does destroy vitamin K.
Similar to cabbage and mustard, Brussels sprouts also have glucosinolates, chemicals that can make cooked sprouts taste bitter. According to some studies, they may also lower your risk of developing cancers of the lungs and digestive tract in particular (2). Nonetheless, improper storage of the sprouts can cause the loss of glucosinolates, as can food processing and chewing of the vegetable.
Storing and cleaning
Without washing or trimming them, you can store your sprouts for a maximum of 4 days in the vegetable crisper. If you keep them in a plastic bag, they may be good for up to 10 days.
Clean the sprouts just before eating or cooking them. Remove the stems and any leaves that have turned yellow, and rinse the sprouts under running water.
Find Out Your Best Way To Cook Brussel Sprouts
Perhaps the healthiest way to get the maximum nutrition remains eating Brussels sprouts raw in salads, or steaming them for more flavor. Brussels sprouts can also be roasted or sautéd; the secret is not to overcook them and they will taste amazing.
Here are some healthy recipes, from easy to more complex, that you can try whenever you want to bring more veggies to your plate:
5-minute Brussels sprouts
You can make this easy recipe for 2 in just 15 minutes.
- 1 lb Brussels sprouts
- 2 medium garlic cloves
- 3 tsp extra virgin olive oil
- 2 tsp lemon juice
- sea salt
- black pepper
Optional: 1 tsp Dijon mustard, 1 tsp minced parsley
- Take a steamer pot and fill the bottom with 2 inches of water. Wait until it comes to a rapid boil.
- In the meantime, chop the Brussels sprouts, and let them sit for about 5 minutes.
- Chop or press the garlic cloves, and let them sit for at least 5 minutes as well.
- Then steam the Brussels sprouts for 5 minutes, and put them in a bowl. Transfer to the bowl, over the steamy Brussels sprouts the rest of the ingredients and add sea salt and black pepper to taste; these will make a tasty Mediterranean dressing for your steamed Brussels sprouts.
- Alternatively, when you don’t have time to make a dressing, you can simply steam the sprouts and eat them with a ready-made mustard sauce instead.
Brussels sprouts and greens salad
This is the perfect recipe whenever greens are in season .
- 3 cups Brussels sprouts
- Greens (kale, Swiss chard, mustard greens, endive, and/or arugula)
- 1/3 cup raw sunflower seeds
- 1 tsp whole-grain mustard
- 3 tsp freshly-squeezed lemon juice
- 3/4 teaspoon kosher salt
- 1 tsp and 1 teaspoon pure maple syrup
- 2 tsp cold-pressed sunflower oil
- Heat the oven at 375°F. Take a rimmed baking sheet and place the sunflower seeds in a single layer. Bake them for about 10 minutes, stirring occasionally. Once the seeds are golden, remove from the oven and let them cool.
- Add to a small bowl the mustard, lemon juice, maple syrup and salt, and whisk until combined.
- Then slice the Brussels sprouts very thinly and add them to a large bowl, alongside the other greens. Add the dressing and the cooled sunflower seeds, and serve warm.
Brussels sprout slaw
This is a healthy, flavorful recipe that anyone will love . This is for 6 servings .
For the slaw:
- 1½ lbs Brussels sprouts
- 1 large apple
- ¼ cup currants
- ¼ cup walnuts
For the dressing:
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp honey
- 1 tsp Dijon mustard
- ½ tsp salt
- pepper, freshly ground
- Clean the Brussels sprouts, then shred them or slice them thinly. Slice the apple as well. Chop the walnuts and toast them, or buy them toasted.
- Take a large bowl and toss the Brussels sprouts, apple, walnuts, and currants.
- Take a small bowl, place the required amounts of mustard, olive oil, lemon juice, honey, salt and pepper, and whisk them together.
- Transfer the salad dressing from the small bowl over the ingredients in the large bowl. Mix them well and refrigerate the bowl for 1 or 2 hours.
- You can eat the slaw on its own, or with pork, as a side dish.
Roasted Brussels sprouts with pasta
This is a simple dish full of vegetables that is perfect for vegetarians as well. The quantities listed here are enough for 6 servings.
- 1 lb Brussels sprouts
- 1 lb cauliflower
- 1 large carrot
- 3 large shallots
- 3 tsp olive oil
- 12 oz whole-grain pasta
- ½ cup breadcrumbs
- ½ cup Italian parsley
- freshly ground pepper
- ½ tsp salt
- juice of ½ lemon
- 2 tsp feta cheese
- First, preheat the oven to 450°F. Then, fill a large pot with water and bring it to a boil.
- Trim and halve the Brussels sprouts, cut the cauliflower into small florets, peel the carrot and dice it into small pieces, and chop the shallots. Toss all of these in a large bowl, and add 2 tablespoons olive oil (save the third tbsp for later).
- Place the vegetables on a baking sheet that is large enough for the veggies not to overlap. Roast them for 25 to 30 minutes, and stir once or twice; the ingredients should be golden brown, yet soft.
- Use whole-grain pasta, such as orecchiette, fusilli, or rigatoni, and cook it in boiling water. Keep 1 cup of pasta water.
- In a small skillet over medium heat, place the breadcrumbs and the remaining tablespoon of olive oil. Toast the breadcrumbs for about 4 minutes, then transfer them to a small bowl. Add 2 tablespoons parsley, and set aside.
- Take a large bowl and place the pasta, vegetables, pepper, salt, and lemon juice, plus the remaining parsley. Add the cup of pasta water little by little, until you get the right consistency. Spread over it the feta cheese and the toasted breadcrumbs.
- The dish is ready to be eaten right away. Note that one serving contains 6 mg cholesterol and 60 g carbohydrates.
Roasted Brussels sprouts
This second recipe for roasted sprouts comes from Ina Garten’s 1999 cookbook, “The Barefoot Contessa”. The quantities are for 6 people/ servings.
- 1 1/2 pounds Brussels sprouts
- 3 tsp olive oil
- 3/4 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- Preheat the oven to 400°F. Wash and trim the Brussels sprouts.
- Place the sprouts in a bowl, and add olive oil, salt and pepper; mix well. Then put the ingredients on a sheet pan and roast for 35 to 40 minutes, stirring from time to time; the veggies should be crisp on the outside, but tender on the inside.
- When done, sprinkle some more salt and serve warm.
Stir-Fried Brussels sprouts
- 2 pounds fresh Brussels sprouts
- 1 1/2 tablespoon peanut oil
- 1 1/2 teaspoons garlic
- 1/2 tsp ginger root
- 1 tsp soy sauce
- 1/2 teaspoon crushed red pepper
- 1/4 teaspoon black pepper
- 1/4 teaspoon sugar
- 1 tsp sesame seed
- 1 teaspoon sesame oil
- Wash the Brussels sprouts, trim them and cut out an “x” on the bottom of every veggie. At this point you can also grind the pepper.
- Heat the peanut oil over medium to high heat in a large skillet. Put in the Brussels sprouts and stir often. Cook about 9 minutes, and set the skillet aside.
- Take a small bowl, pour some peanut oil, and toss the minced garlic and the grated ginger root; stir. Transfer them to a large skillet over high heat, without having previously heated it. Cook for no more than 2 minutes, before the garlic turns brown.
- Whisk together in the skillet soy sauce, pepper (red and black), sugar and sesame seeds. Also add the Brussels sprouts and cook for about 6 minutes, stirring frequently. The sprouts should be lightly browned.
- While warm, drizzle with sesame oil, and transfer everything to a serving platter.