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Brussels Sprouts
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Brussels Sprouts

Brassica oleracea var. gemmifera

Clinical Encyclopedia

Brussels sprouts are small, leafy green buds that belong to the cabbage family. They are rich in vitamins, minerals, and antioxidants, making them a nutritious addition to any diet.

Scientific NameBrassica oleracea var. gemmifera
Region of OriginBelgium
Popular Comparisons:
Brussels Sprouts VS Acorn SquashBrussels Sprouts VS Adria Blue PotatoesBrussels Sprouts VS Air PotatoBrussels Sprouts VS GarlicBrussels Sprouts VS AlexandersBrussels Sprouts VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories43 kcal
Water
86%
Fiber3.8g
Total12.7g
Protein
3.4g(27%)
Fats
0.3g(2%)
Carbohydrates
9g(71%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Brussels sprouts are high in fiber, which aids in digestion and helps maintain a healthy gut.
✓They are an excellent source of vitamin K, which is essential for bone health and proper blood clotting.
✓Rich in antioxidants, Brussels sprouts may help reduce inflammation and lower the risk of chronic diseases.
✓The presence of glucosinolates in Brussels sprouts has been linked to cancer prevention.

Possible Risks & Side Effects

!Individuals with thyroid issues should consume Brussels sprouts in moderation due to their goitrogenic properties.
!Excessive consumption may lead to digestive discomfort, such as gas or bloating.

How to Prepare & Consume

Brussels sprouts can be enjoyed roasted, steamed, or sautéed. For optimal flavor, try roasting them with olive oil and seasoning until crispy.

Smart Selection & Storage

How to Select

Choose Brussels sprouts that are firm and compact with a bright green color. Avoid any that are yellowing or have blemishes.

How to Store

Store in the refrigerator in a perforated bag to maintain freshness for up to a week.

Myths vs Realities

MythBrussels sprouts are only for winter.+
RealityBrussels sprouts can be grown and enjoyed year-round in many climates.
MythCooking Brussels sprouts destroys all their nutrients.+
RealityWhile some nutrients may be lost during cooking, many remain intact, especially when steamed or roasted.
MythBrussels sprouts are always bitter.+
RealityWhen cooked properly, Brussels sprouts can be sweet and flavorful.

Healthy Recipes

Roasted Brussels Sprouts with Balsamic Glaze

These roasted Brussels sprouts are caramelized to perfection and drizzled with a tangy balsamic glaze, making them a delightful side dish.

Ingredients
  • 1 lb Brussels sprouts, trimmed and halved
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 3 tbsp balsamic vinegar
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the halved Brussels sprouts with olive oil, salt, and pepper, then spread them on a baking sheet.
  3. 3. Roast for 25-30 minutes until golden brown, then drizzle with balsamic vinegar before serving.

Brussels Sprouts Salad with Quinoa and Cranberries

A refreshing salad featuring shredded Brussels sprouts, protein-packed quinoa, and sweet cranberries, perfect for a light lunch.

Ingredients
  • 2 cups Brussels sprouts, shredded
  • 1 cup cooked quinoa
  • 1/2 cup dried cranberries
  • 1/4 cup sliced almonds
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
Instructions
  1. 1. In a large bowl, combine shredded Brussels sprouts, cooked quinoa, cranberries, and almonds.
  2. 2. In a small bowl, whisk together lemon juice and olive oil.
  3. 3. Pour the dressing over the salad and toss to combine before serving.

Brussels Sprouts Stir-Fry with Tofu

A quick and healthy stir-fry featuring Brussels sprouts and tofu, packed with flavor and nutrients.

Ingredients
  • 1 lb Brussels sprouts, halved
  • 1 block firm tofu, cubed
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 clove garlic, minced
  • 1 tsp ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat, then add cubed tofu and cook until golden.
  2. 2. Add Brussels sprouts, garlic, and ginger, and stir-fry for about 5-7 minutes.
  3. 3. Pour in soy sauce, stir well, and cook for an additional 2 minutes before serving.

Brussels Sprouts and Sweet Potato Hash

This hearty hash combines Brussels sprouts and sweet potatoes for a colorful and nutritious breakfast option.

Ingredients
  • 1 lb Brussels sprouts, halved
  • 1 large sweet potato, diced
  • 1 onion, chopped
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat and add diced sweet potatoes and onion.
  2. 2. Cook for about 10 minutes, then add Brussels sprouts, salt, and pepper.
  3. 3. Cook until vegetables are tender, and if desired, fry eggs in a separate pan to serve on top.

Brussels Sprouts and Apple Slaw

A crunchy slaw made with Brussels sprouts and apples, tossed in a light vinaigrette for a refreshing side dish.

Ingredients
  • 2 cups Brussels sprouts, thinly sliced
  • 1 apple, julienned
  • 1/4 cup walnuts, chopped
  • 2 tbsp apple cider vinegar
  • 1 tbsp honey
  • Salt to taste
Instructions
  1. 1. In a large bowl, combine sliced Brussels sprouts, apple, and walnuts.
  2. 2. In a small bowl, whisk together apple cider vinegar, honey, and salt.
  3. 3. Pour the dressing over the slaw and toss to combine before serving.

Creamy Brussels Sprouts Soup

A velvety soup made from pureed Brussels sprouts and potatoes, offering a comforting yet healthy dish.

Ingredients
  • 1 lb Brussels sprouts, trimmed
  • 1 large potato, peeled and diced
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 1 cup almond milk
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion until translucent, then add diced potato and Brussels sprouts.
  2. 2. Pour in vegetable broth and bring to a boil, then simmer until vegetables are tender.
  3. 3. Blend the soup until smooth, stir in almond milk, and season with salt and pepper before serving.

Brussels Sprouts and Chickpea Curry

A flavorful curry featuring Brussels sprouts and chickpeas, served with brown rice for a wholesome meal.

Ingredients
  • 1 lb Brussels sprouts, halved
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 2 tbsp curry powder
  • 1 onion, chopped
  • 2 cups cooked brown rice
Instructions
  1. 1. In a large pot, sauté onion until soft, then add Brussels sprouts and curry powder.
  2. 2. Stir in chickpeas and coconut milk, then simmer for 15 minutes.
  3. 3. Serve the curry over cooked brown rice.

Brussels Sprouts Pizza with Goat Cheese

A unique pizza topped with roasted Brussels sprouts, creamy goat cheese, and a sprinkle of walnuts for added crunch.

Ingredients
  • 1 whole wheat pizza crust
  • 1 lb Brussels sprouts, roasted
  • 4 oz goat cheese, crumbled
  • 1/4 cup walnuts, chopped
  • 1 tbsp olive oil
Instructions
  1. 1. Preheat the oven according to pizza crust instructions.
  2. 2. Spread roasted Brussels sprouts over the pizza crust, then sprinkle with goat cheese and walnuts.
  3. 3. Drizzle with olive oil and bake until the crust is golden and cheese is slightly melted.

Brussels Sprouts and Lentil Bowl

A nourishing bowl filled with roasted Brussels sprouts, lentils, and a tahini dressing for a satisfying meal.

Ingredients
  • 1 lb Brussels sprouts, halved
  • 1 cup cooked lentils
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Roast Brussels sprouts in the oven until crispy, about 25 minutes.
  2. 2. In a bowl, combine cooked lentils and roasted Brussels sprouts.
  3. 3. Whisk together tahini, lemon juice, salt, and pepper, then drizzle over the bowl before serving.

Brussels Sprouts and Cauliflower Gratin

A healthy twist on gratin featuring Brussels sprouts and cauliflower, topped with a light cheese sauce.

Ingredients
  • 1 lb Brussels sprouts, halved
  • 1 head cauliflower, chopped
  • 1 cup almond milk
  • 1/2 cup nutritional yeast
  • 1/4 cup whole wheat breadcrumbs
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Steam Brussels sprouts and cauliflower until tender, then place in a baking dish.
  3. 3. In a saucepan, heat almond milk and stir in nutritional yeast, salt, and pepper, then pour over vegetables. Top with breadcrumbs and bake for 20 minutes.

Frequently Asked Questions (FAQ)

How do I select fresh Brussels sprouts?

Look for firm, compact sprouts with a vibrant green color and no yellowing or wilting.

Can Brussels sprouts be eaten raw?

Yes, they can be eaten raw, but cooking them enhances their flavor and digestibility.

How should I store Brussels sprouts?

Store them in a perforated plastic bag in the refrigerator for up to a week.

Are Brussels sprouts good for weight loss?

Yes, they are low in calories and high in fiber, making them a great choice for weight management.

What nutrients are abundant in Brussels sprouts?

They are particularly high in vitamins C and K, as well as fiber and potassium.

How can I cook Brussels sprouts to reduce bitterness?

Roasting or sautéing them with a bit of fat can help mellow their natural bitterness.

Do Brussels sprouts have any health benefits?

Yes, they are known to support heart health, improve digestion, and may have cancer-fighting properties.

Can I freeze Brussels sprouts?

Yes, blanch them first before freezing to preserve their texture and nutrients.

Related Superfoods
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Comparisons
Brussels Sprouts vs Acorn Squash Brussels Sprouts vs Adria Blue Potatoes Brussels Sprouts vs Air Potato
Nutrients
Protein in Brussels Sprouts Calories in Brussels Sprouts Vitamin-c in Brussels Sprouts Magnesium in Brussels Sprouts
Featured Guides
Health Benefits of Brussels Sprouts Healthy Recipes with Brussels Sprouts