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How to Cook with Brussels Sprouts

Brussels sprouts often get a bad rap for their peculiar appearance and the way your grandma probably makes them taste at Thanksgiving. But what you probably don’t know is that they’re loaded with good-for-you vitamins and nutrients and when prepared correctly can be extremely delicious. For instance, you know that icky taste broccoli can take on when it’s overcooked? That’s probably the same unpalatable taste you began associating with Brussels sprouts somewhere down the line. But I highly recommend you give them another chance, starting with the five tasty recipes we share below.

Health benefits: For starters, Brussels sprouts are very high in fiber, containing more than 15 percent of our daily recommended amount in just one serving. They can also aid in lowering cholesterol, encouraging proper digestion, and even blocking the activity of harmful enzymes that can do serious damage to the DNA in white blood cells, according to a study shared by healthdiaries.com.

In addition, Brussels sprouts are high in manganese, vitamins A, E, and C, and antioxidants, which naturally fight free radicals in the body to help prevent certain types of cancer. Brussels sprouts are also an anti-inflammatory food thanks to an abundance of vitamin K; and just one half cup serving contains nearly 430 milligrams of omega-3 fatty acids, which have been found to help boost heart health, lower triglycerides and even help prevent and treat such serious conditions as arthritis and depression.

Nutritional statistics: One 1/2 cup serving of Brussels sprouts contains approximately 28 calories, 0 grams fat, 6 grams carbohydrates, 2 grams fiber, 1 gram sugar, 2 grams protein.

Cooking methods: Despite what some may think, Brussels sprouts are quite versatile when it comes to cooking. One of my favorite ways to eat them as of late is just raw dipped in hummus, but they’re also great steamed or roughly chopped and tossed in a simple olive oil or vinegar dressing. Brussels sprouts are also great roasted. Simply rinse, dry, toss in olive oil and salt and pepper and roast in a 400 degree oven for 15-25 minutes depending on how toasty you prefer them. For more even cooking methods check out these five delicious and healthy recipes, especially the unexpected combination of Brussels sprouts with apples and onions.

Recipes:  

Lemony Brussels Sprouts

Roasted Brussels Sprouts 

Warm Brussels Sprouts Salad with Brown Butter and Hazelnuts

Brussels Sprouts with Apples and Onions 

Winter Vegetable Mix 

With so many tasty ways to try Brussels sprouts this season, there’s no reason not to give this versatile veggie a try.

December 9th, 2012

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