Brussels Sprouts Recipes and Cooking

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Brussels Sprouts Information

Resembling tiny, tightly closed cabbage heads, Brussels sprouts are members of the cabbage family, and were first widely cultivated in 16th-century Belgium. They grow in closely packed rows on a tall, thick stalk, and have a pungent, slightly bitter flavor.

Varieties

Brussels sprouts are in the family of cruciferous vegetables.

Buying and storing tips

Brussels sprouts can be found in the produce section of most health food stores, specialty markets, and supermarkets. Look for small, compact sprouts with bright green leaves free of blemishes and yellowing. Store them tightly wrapped in the refrigerator for up to three days.

Availability

Brussels sprouts are available from late August through March.

Preparation, uses, and tips

Wash sprouts well, and trim the ends. Drop them into boiling, salted water and cook until tender. Drain well and toss with a little olive oil, crushed walnuts, and black pepper. They are also good in a savory tomato sauce.

Nutritional Highlights

Brussels sprouts, 1 cup (88g) (raw)
Calories: 38
Protein: 2.9g
Carbohydrate: 7.8g
Total Fat: 0.26g
Fiber: 3.3g
*Excellent source of: Vitamin C (75mg)
*Good source of: Folate (54mcg), and Vitamin A (777 IU)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Asthma

Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.

Atherosclerosis

Diets high in insoluble fiber (found in some vegetables) are associated with protection against heart disease in both men and women.

Bruising

Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables—common dietary sources of vitamin C.

Cancer

Foods high in vitamin K such as vegetables typically are associated with low cancer risk. Despite the fact that the anti-vitamin K drug warfarin might reduce the risk of cancer under certain circumstances, no evidence suggests that avoidance of vitamin K (from food or from supplements) would in any way help protect against cancer.

Calcium D-glucarate is available as a supplement, and is also found in fruits and vegetables in a slightly altered form—D-glucaric acid. Preliminary evidence suggests that calcium D-glucarate indirectly helps the body lower its burden of estrogen—an effect that might reduce the risk of breast cancer. Although animal research supports such a possibility, no human trials have been published to evaluate whether calcium D-glucarate has a therapeutic or preventive effect.

Cruciferous vegetables—broccoli, Brussels sprouts, cauliflower, and cabbage—contain a substance called indole-3-carbinol (I3C). In preliminary research, I3C has been reported to affect the metabolism of estrogen in a way that might protect against breast and other female cancers, an idea supported by animal and test tube research.

Diindolylmethane (DIM) is another substance found in cruciferous vegetables. Test tube and animal studies suggest that it may help protect against breast cancer. However, no clinical trials with cancer patients given DIM have yet been published.

Capillary fragility

Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.

Cataracts

Some, but not all, studies have reported that eating more foods rich in beta-

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.