Letís learn how to enjoy the tasty, nutty, sweet flavor of Brussels sprouts.
We learned from last week’s article that Brussels sprouts have many health benefits. They support bone health, they help fight cancer, they lower cholesterol, they are great for weight loss and they’re a good source of protein when combined with a whole grain.
To get the tastiness and optimum nutrition from Brussels sprouts, here are some very helpful tips.
How to Select Brussels Sprouts
Look for sprouts that are still on the stalk for freshness and are smaller in size as they tend to be sweeter, tenderer and have a less fibrous taste then larger sprouts. The leaves are tight and firm; when the leaves are loose it means they are older sprouts.The fresher the Brussels sprouts, the tastier they will be.
How to Store Brussels Sprouts
Store the sprouts in a bag in the refrigerator for 2-6 months at 32 degrees Fahrenheit. Do not store the sprouts with apples, pears, avocados or other ethylene producing foods as bitter flavors will develop.
7 Tips for Making Tasty Brussels Sprouts
1. First, cut off the ends as that is where most of the bitterness is.
2. Next, cut them in half. This will help some of their bitterness to leach out during cooking.
3. For the tastiest Brussels sprouts, it’s important not to overcook them; this adds a bitter flavor and diminishes their nutrition.
4. Roasting Brussels sprouts helps bring out their best flavor by taking away the sulfur odor and taste, making them yummy, as well as keeping their bright green color.
5. To get the benefits of the very high vitamin K content, it’s best to eat Brussels sprouts with a source of healthy fat. This is because vitamin K is a fat soluble vitamin and gets absorbed in the intestines when included with other fats. Therefore, add an olive oil dressing or roast them in coconut oil or ghee.
6. Brussels sprouts taste better after they have been exposed to a few frosts. The frost causes the sugars to become more concentrated in the Brussels sprouts.
7. Putting Brussels sprouts in the freezer for an hour before cooking is said to help, as it will give them the frost benefit without freezing them outdoors.
If you’re taking blood-thinners, it’s important to monitor the foods you eat containing vitamin K, including Brussels sprouts. Vitamin K aids in blood clotting.
Cruciferous vegetables which include Brussels sprouts, cabbage, broccoli, cauliflower, kale, bok choy, turnips, arugula and watercress have been found to cause hypothyroidism. In a study, it was found that eating 7 – 8 cooked Brussels sprouts for four weeks had no effect on thyroid function, but more research is needed.
OKÖ..Letís get cooking!
This is a very easy salad to make and highly nutritious.
1. Steam Brussels sprouts for 3-7 minutes depending on how well cooked you like them.
2. Cut tomatoes and Brussels sprouts in half.
3. In a salad bowl, put in the greens.
4. Add the tomatoes and Brussel sprouts.
5. Sprinkle with salad dressing and serve.
This is an exceptionally tasty dish fit for a celebration meal, as roasting them till crisp takes away the sulfur odor and taste.
1. Preheat oven to 375į F.
2. Wash and trim the ends from the Brussels sprouts. Remove dark outer leaves and cut them in half.
3. Melt coconut oil, putting half in baking dish.
4. Place the Brussels sprouts in a baking dish and sprinkle coconut oil and salt.
5. Bake the Brussels sprouts, cut side down, for 18 minutes.
6. Remove Brussels sprouts from oven, mix in cranberries.
7. Top Brussels sprouts with pecans and a few sprigs of rosemary.
8. Bake for an additional 12 minutes.
9. Place the roasted Brussels sprouts mixture in a bowl, top with lemon juice.
2- 3 Servings
Please do share your recipes here, or there add them to the Care2 Healthy Cooking discussion on Brussels Sprouts Benefits & Recipes