Although, Brussels sprouts may not be everyone’s favorite super food or vegetable, it is important to note that the health benefits from this vegetable are definitely worth it. This Vegetables going to be your new favorite super food.
Brussels Sprouts are a part of the Cruciferous Vegetable Family, a group of powerhouse vegetables that are important to help fight cancer. Most people dis like the taste of Brussels sprouts; but if Brussels sprouts are cooked properly with a little creativity they can be easily added into your every day meals.
Forbes Magazine, has named Brussels sprouts as one of the Top 10 Foods that is trending.
"Once the green vegetable every child hates to eat, Brussels sprouts have made it to the delicious list," says Miguel Aguilar of Miami's Wynwood Kitchen. The new found love for this Super food is because of their versatility. Manuel Trevino, an alumnus of Top Chef and now at New York's Marble Lane, says that Brussels sprouts "can transport you anywhere in the world. I like to roast them with chiles, salt, pepper and olive oil very simply, but they can just as easily take on the flavors of Italy, Mexico or even Asian spices." Michael Fiorelli, Chef de Cuisine at Terranea Resort in Rancho Palos Verdes, on Los Angeles's southern coast, roasts whole Brussels sprouts on the vine and tops them with pancetta and roasted apples.
"It’s a great centerpiece to a table," he says. "We shave Brussels sprouts thinly, with Jonagold apples, heirloom, carrots, parsley, chives, lemon juice, and olive oil," says chef Mark Mendez of Vera Chicago, as a salad to balance the rich Iberico pork tenderloin it's served with. It has also been discovered that in the Japanese culture the appearance of colon cancer is rare. The reason is that, on average, many people in the Japanese culture eat 100 mg of Brussels sprouts per day.Brussels sprouts are one of the richest sources that can help protect against some forms of cancer. Remember its important not to overcook them as you will lose all the important nutrients.
Why Eat Brussels Sprouts- The Benefits of Brussels Sprouts
Why Eat Brussels Sprouts- The Benefits of Brussels Sprouts
- Helps Protect Against Cancer- Brussels Sprouts are associated with lowering risks of cancer because they protect against free radical damage, or oxidative stress, and DNA-mutation. Studies have shown that consuming Brussels Sprouts specifically can reduce the risk of Colon Cancer.
- Provides Bone Building Vitamin K - Vitamin K keeps the skeletal structure healthy and helps prevent conditions related to loss in bone mineral density. Vitamin K also plays the role of helping with blood clotting, bone calcification and controlling inflammation in the body.
- Boosts the Immune System with Vitamin C - Vitamin C reduces inflammation and cell damage. Vitamin C is essential for a strong immune system, as well as other functions of the body like normal growth and development. Vitamin C keeps your immunity strong and helps fight against bacteria, viruses, toxins and other harmful invaders that can cause diseases and illness.
- Fights Inflammation & Heart Disease - Brussels sprouts anti-inflammatory abilities keep arteries clear of dangerous plague buildup; this lowers cholesterol levels and fights high blood pressure. Increasing blood flow and maintaining healthy and strong blood vessels. These benefits reduce the chance of heart attacks and other cardiovascular complications.
- Restores Digestive Health- In just one cup of Brussels sprouts there is 4 grams of dietary fiber. Fiber keeps your digestive system running smoothly, which encourages regular bowel movements, prevents constipation or diarrhea and detoxifies the body by pulling toxins and waste out of the digestive tract.
- Protects Eye & Skin Health - Brussels sprouts contain antioxidants Vitamin C and Vitamin A. Vitamin C is known to fight UV light damage which can lead to cancer and aging of the skin. Vitamin A protects against damage to the skin and eyes. These vitamins together serve as a natural age potion, slowing done aging; while increasing eye health, skin immunity, and new cell growth.
- Provides Potassium for Proper Nerve Function- One cup of Brussels sprouts contains 14% of your daily potassium. Potassium is involved in proper cell function. Proper cell function is critical for every part of the body.
- Improves Brain Health - The nutrients we get from food can greatly affect cognitive processes and emotions, as well as slow the aging process of the brain. Nutrients can protect brain health and improve mental function. Brussels sprouts provide two powerful antioxidants Vitamin C and Vitamin A;that along with other nutrients are capable of helping stop oxidative stress and inflammation of brain cells.
- Helps Maintain a Healthy Pregnancy- Brussels sprouts contain high supply of folate. Folate contains folic acid. Folate is a naturally occurring Vitamin B which is critical for a healthy delivery.
- Balances Blood sugar and Fights Diabetes-Brussels sprouts contain alpha-lipoic acid. Which has been known to lower glucose levels; as well as can increase insulin sensitivity to prevent pre-diabetes from turning into diabetes.
How To Cook Brussels Sprouts Correctly
- lightly boil
- stir fry
The secret to cooking Brussels Sprouts is to only cook them for about 10 minutes or less. To gain the most benefit from this vegetable, it is a good idea to cook them within a week or two because the longer they are off the vine the more minerals and vitamins are lost.
Incorporating This Super Food in your diet can be very simple. All you need is a great recipe and you’re good to go! Here are a couple we loved!
Maple-Glazed Brussels Sprouts
PREP TIME: 10 minutes / TOTAL TIME: 30 minutes / SERVES: 4
1 lb Brussels sprouts (trimmed and halved)
2 Tbsp maple syrup
2 Tbsp olive oil
10 small garlic cloves (peeled and halved)
½ tsp salt
¼ tsp pepper
TOSS ingredients in a large bowl. Roast at 400°F on a baking sheet until garlic cloves are browned and softened and sprouts are lightly browned and tender-crisp, 18 to 20 minutes.
How-To Roast Brussels Sprouts
Parmesan Roasted Brussels Sprouts
PREP TIME: 5 minutes / TOTAL TIME: 30 minutes/ SERVES: 4
2 pounds Brussels sprouts
2 tsp olive oil
2 tsp salt
2 tsp pepper
1 cup grated Parmesan cheese
- Preheat oven to 400 degrees. Cut bottoms & loose leaves off of Brussels Sprouts, then cut sprouts in half
- Place cut Brussels Sprouts in large Ziploc bag. Pour in olive oil. Seal bag and shake well until Brussels Sprouts are coated.
- Spread out Brussels Sprouts on foil-lined cookie sheet. Sprinkle with salt & pepper. Roast for 20-24 minutes, stirring once.
- Remove Brussels Sprouts from oven. Sprinkle with Parmesan cheese and return to oven for 2 minutes, until cheese is melted. Serve immediately.
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Check out our Podcast focusing on the Superfoods and it’s benefits where Buckwheat is also covered:
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