Brussels sprouts: benefits and how to make 7 recipes

Also called cabbage, Brussels sprouts is a vegetable that goes well roasted, steamed or even in recipes such as soup or risotto. If prepared correctly, it does not interfere with the diet, as it is a low-calorie food.

In addition, it brings some benefits to consumers, since it has antioxidant action and for this reason strengthens the body’s cells. Not to mention the fiber-rich composition, making this vegetable a “friend” of heart health.

Faced with so many positive effects, we will explain each one of them and indicate seven recipes with Brussels sprouts as the main ingredient. Here you will learn how to make them and still clear some doubts about the taste of this food.

You will also find out how to plant or choose good options when buying, how to freeze the cabbage correctly and the types that exist.

What are the benefits of Brussels sprouts?

This vegetable contains vitamins A, C, E and K . In addition, the leafy vegetable also has some minerals, such as calcium, potassium and phosphorus. Together, they are responsible for the benefits of this food. ( 1 )

Strengthens the cells

First, Brussels sprouts strengthen cells because it is an excellent source of vitamin C, which acts as an antioxidant . This nutrient, although important for human health, is not produced by our body, so it needs to be consumed through food.

To be an antioxidant is to act in defense of cells in the fight against oxidative stress. For example, an unbalanced diet or constant exposure to ultraviolet rays can increase the number of free radicals in the body, which are responsible for attacking cells.

Depending on the level of this aggression, there is a risk of developing certain types of illnesses, such as cancer . In addition to contributing to the premature aging of the skin and other organs. But by strengthening the cells, the action of radicals is blocked, as well as their consequences.

Another benefit, also derived from vitamin C, is the strengthening of the immune system . Thus, foods rich in this nutrient, such as cabbage, can help prevent colds and flu. ( 2 )

is good for vision

Also due to its antioxidant power, this food can help prevent diseases such as cataracts . But it is not just vitamin C responsible for this action, since vitamin E also acts to protect the eyes from degeneration. ( 3 )

Not to mention lutein and zeaxanthin, two carotenoids stored in the retina and lens of the eye that are linked to reduced risk of cataract and macular degeneration. They are present in dark green vegetables such as Brussels sprouts. ( 4 )

For those still unaware, cataract is a multifactorial disease. This means that there are numerous factors that can cause or accelerate the onset of this vision problem. One of these factors is malnutrition, which can be fought through a diet rich in nutrients, such as kale. ( 5 )

Help protect the heart

The fibers present in the vegetables are soluble type and are responsible for regulating blood cholesterol. This complicated name is nothing more than the elevation of the level of cholesterol in the blood , one of the factors that triggers the accumulation of fat in the walls of the arteries, characterizing a disease called arteriosclerosis.

In addition, Brussels sprouts still manage to reduce blood pressure, being a food ally of people who suffer from hypertension . ( 5 , 6 )

According to the World Health Organization (WHO), a person must consume 25 grams of fiber daily. However, those who are not in the habit of eating foods rich in this compound must do the process gradually, so that the body adapts. Another recommendation is to drink water to help balance absorption. ( 7 )

Contributes to the diet

In 100 grams of cabbage there is 86% water and 43 calories . Together, these two elements contribute to weight-loss diets, because at the same time it hydrates the body, it does not make you fat.

But these are not the only ones to contribute to the weight loss process , as fiber plays an important role in weight control. This is because foods rich in this compound require more chewing than others. Consequently, they increase the feeling of satiety after meals. ( 1 , 7 )

7 recipes with cabbage

Some spices combine perfectly with Brussels sprouts, they are: pepper, onion, green scent, lemon, vinegar, basil and mustard . Another tip is to always choose steam cooking to preserve the nutrients of this vegetable, especially vitamin C, which is sensitive to high temperatures. ( 8 )

1. 3 in 1: Brussels sprouts roasted, cooked and sautéed

In this video, chef Yamily Benigni teaches how to make three different preparations with Brussels sprouts. She also explains the precautions that must be taken before starting the recipes, and how to sanitize well.

2. Pickled with broccoli and other vegetables

Ingredients

  • ½ cup (of tea) of salt
  • 25 small cauliflower bouquets
  • 250g of baby carrots
  • 10 small clean radishes
  • 1 liter of apple cider vinegar
  • 1 liter of water
  • 25 small bouquets of broccoli
  • 15 clean Brussels sprouts
  • 2 celery stalks without leaves
  • 10 units of mini-sweet potato
  • 10 minimilhos.

Preparation mode

The first step is to wash all the ingredients well, without having to remove the potato skins. Then place them in a steel colander and set aside. Then, add the water, vinegar and salt in a pan, bringing everything to the fire.

When it starts to boil, fit the colander with the vegetables and let it cook for 10 minutes. Once the ingredients are  al dente,  remove them and let them cool for 20 minutes.

Set aside 1.5 liters of cooking liquid, pour the vegetables into a glass jar with a lid. Add reserved liquid and cover. This preserve can be kept in the refrigerator or at room temperature, and can last up to 2 months.

Recipe taken and adapted from the Cyber ​​Cook website .

3. Soup

Ingredients

  • 500 g of Brussels sprouts
  • 1  onion
  • 2  cloves of garlic
  • 1 leek
  • 1 tablespoon of butter
  • 2  chuchus
  • Shall.

Preparation mode

Wash and cut the sprouts in half. Then, peel the onion and garlic, cutting them into minced pieces. Then wash the leeks, cut into slices and saute with the garlic and onion in butter, later adding the sprouts.

Season everything with salt and let it sauté a little. Add 1 liter of water and cook for 20 minutes. Stir whenever possible and serve after the specified time. This recipe usually yields four servings.

Recipe taken and adapted from the Petit Chef website  .

4. Risotto

Ingredients

  • ½ kg of boiled Brussels sprouts
  • 3 tablespoons of butter
  • ½ cup (of tea) of fresh cream
  • 1 cup (of tea) of arboreal rice
  • 2 tablespoons of olive oil
  • 4 tablespoons of white wine
  • 1 chopped medium onion
  • 1 teaspoon of mustard
  • Salt to taste.

Preparation mode

In a pan, place the oil, butter and onions. Bring to the fire and saute, until the onion is golden. Add rice, cabbage, and sautéed for another two minutes. Add the salt, reduce the heat and gradually add hot water to cook the cabbage and rice to be al dente . But be careful, throughout this process, keep moving.

Finally, add the remaining butter, white wine, cream and correct the salt. Cook for three minutes or until the contents boil, stirring occasionally. Then just remove from heat, cover the pan for two minutes and serve right away. ( 8 )

5. Salad

Ingredients

  • 1 tablespoon of oil
  • 200 g of washed Brussels sprouts, with the ends cut and boiled
  • 100 g of boiled fresh peas
  • 3 slices of crumbly bread
  • 150 g of cherry tomatoes.

Preparation mode

Start by sauteing the sprouts and peas in a skillet with oil for 5 minutes. Set aside and use the same pan to brown the bread until crispy. In a container, put all the mixed ingredients and your salad will be ready for consumption.

Recipe taken and adapted from the Nestlé Recipes website .

Curiosities

1. After all, what is Brussels sprouts?

This is a vegetable from the Brassicas family, related to well-known foods such as cabbage , cauliflower and mustard . Its appearance resembles a very green cabbage miniature, being up to 4 centimeters long. ( 8 )

2. What does it taste like?

The flavor of this food is very similar to the taste of cabbage and other cabbage.

3. How to buy or plant?

Arriving at the supermarket or at open markets, look for units that are firm, compact and have a bright green color . Discard options that are deteriorated, with yellowed or withered leaves. Also notice how the smell is, since when they are old, these vegetables have a very strong odor. ( 8 )

Now if you are one of those who like to have your own vegetable garden , check out the tips that Isla Sementes offers.

4. How to freeze?

To freeze, simply remove the damaged outer leaves and wash thoroughly. Place them in boiling water for three minutes and then in a pan of water and ice for another three minutes.

Remove the water, place the sprouts in a container that fits all of them in one layer. Take it to the freezer and leave for 30 minutes. After that time, you can store the vegetables in a plastic bag or bowl, placing them back in the freezer. Under these conditions, this food can last up to six months. ( 8 )

5. What types of kale?

In addition to Brussels sprouts, which are much smaller in size, Brassica oleracea, the scientific name for  Brassica vegetables, has other classifications, such as:

  • Green cabbage
  • Cabbage
  • Cauliflower
  • broccoli cabbage
  • kohlrabi
  • Chinese cabbage. ( 9 )

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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