There’s no denying the humble Brussels sprout doesn’t have the best rep. Flashbacks to childhood meal times often cause many people to have a permanent aversion to these bitter green florets.
However, despite the fact that Brussels sprouts are often over or under cooked, these little babies pack a nutritional punch worthy of any plate!
Here, are the top reasons why you should be eating Brussels sprouts:
- They’re a cruciferous vegetable. Known for reducing the risk of various cancers, especially colon cancer.
- They contain anti-inflammatory compounds. These help to reduce inflammation in the body.
- They look after your gut. Brussels sprouts contain a compound called sulforaphane, which helps protect the lining of the small intestine.
- They’re a good source of fibre. With 4g of fibre per cup, Brussels sprouts will help keep you regular, and help manage your cholesterol levels.
- They’re also packed with vitamins and minerals. One cup of Brussels sprouts contains two and a half times the recommended dietary intake of vitamin C! Brussels sprouts also contain folate, potassium, iron and vitamin E.
Here’s how to cook the perfect Brussels sprout:
First, remove the lower stalk. This is the really bitter section.
- To stir fry: halve or slice finely and cook for about 10 minutes. Adding your own spices and sauces.
- To boil: add to a pan of salted water, cover, and cook for 5-10 minutes.
- To oven bake: halve or slice into quarters, toss in a little oil, garlic, sea salt and pepper. Add some chopped walnuts, almonds or pine nuts. Bake at 180 degrees for 5-10 minutes, watching closely after the 5 minute mark. Serve with some finely sliced parmesan or pecorino cheese for extra flavour.
- To oven bake into chips: tear off all the leaves, toss gently in a little oil, garlic and herbs. Bake at 180 degrees for 5 minutes watching closely so they don’t burn.