Key ingredient: Brussels sprouts

Key ingredient: Brussels sprouts

If you wrinkle your nose at the thought of eating Brussels sprouts, you’re not alone. These little veggies have a bad reputation for what some believe is an unpleasant taste. Don't count Brussels sprouts out, though—they’re a nutritional powerhouse, and with a little information and practice, they can become a delicious part of your everyday diet.

Brussels sprouts share characteristics with other cruciferous vegetables, like kale, broccoli, cauliflower, cabbage and collard greens. They’re packed with nutrients and low in calories. One cup of raw Brussels sprouts contains 38 calories, zero grams of fat and a whopping 195 percent of your daily vitamin C. Brussels sprouts are also full of vitamin A, vitamin K, iron, fiber and antioxidants. Other benefits of Brussels sprouts include:

  • Their high concentration of vitamin K is crucial to blood's ability to clot and also helps strengthen bones.
  • They rank low on the glycemic index, which means they're a great choice for people with diabetes. 
  • They contain vitamin A, which helps support healthy eyesight. 
  • Brussels sprouts, along with other cruciferous vegetables, are full of fiber, which can keep you feeling full longer and help maintain colon health. 

Knowledge (and a little practice) is key when it comes to preparing Brussels sprouts. Here are some tips for keeping them tasty:

  1. Don’t over-boil or steam them.
  2. Oven-roast Brussels sprouts at a high temperature to keep them crisp and bring out their sweet, nutty flavor.
  3. Drizzle roasted sprouts with olive oil, cracked black pepper and minced garlic.
  4. Slice raw sprouts thin and mix them with salad greens.
  5. Pan-fry Brussels sprouts for a crunchy snack.

For more ways to add healthy key ingredients to your family's diet, talk to a registered dietitian at Goshen Health Nutrition Therapy.

Posted: 2/26/2016 by Goshen Health
Filed under: Brussel Sprouts, Healthy Adults, Healthy Eating, Nutrition Therapy, Wellness Awareness

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