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As the holiday season approaches, we tend to gravitate towards warm, hearty recipes that remind us of comforting family meals. Cruciferous vegetables are a great way to add heartiness to a meal without adding greasiness. Enjoy our series on cruciferous vegetables with an introductory entry about brussels sprouts!

Brussels Sprouts

You’ve seen them all over the restaurant menu. Maybe you’ve seen them at your local grocery store. Not only are brussels sprouts healthy, filling and delicious, they are easy to prepare. What more could you ask for?

While all cruciferous vegetables are potent disease fighting foods, brussels sprouts outshine kale, broccoli, and mustard greens in terms of their phytonutrient content. They are also rich in vitamins, minerals, fiber, protein and antioxidants. Plus, brussels sprouts lower cholesterol by binding to bile acid in the gastrointestinal tract and eliminating them from your body. This is especially enhanced when the brussels sprouts are steamed.

When cooking brussels sprouts, it is important to steam them to maintain their nutritional value. Avoid overcooking as it can lead to the release of an unpleasant sulfurous smell. These sulfur-containing compounds in cruciferous vegetables turn into isothiocyanates (ITCs), proven for their powerful immune-boosting and anticancer effects.

Recipes

  • 1 pound small or medium brussels sprouts, trimmed, cut in half
  • Coarse salt and freshly ground pepper
  • 2 tablespoons unsalted olive oil
Directions
  1. Fit a large pot with a steamer insert; fill with water to bottom of insert
  2. Cover and bring pot to a boil
  3. Add Brussels sprouts and season with salt
  4. Steam for 6 – 8 minutes and toss Brussels sprouts halfway through until bright green and just tender
  5. Transfer to a bowl. Season with salt and pepper and olive oil

-NZ

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