Brussels sprouts are one of the finest and most popular winter vegetables, which are also popular to serve with a roast. It has a characteristic flavor of its own and many health benefits.
This is what you should know about Brussels sprouts
Brussels sprouts have a characteristic flavor of their own and many health benefits. A leafy vegetable, Brussels sprouts belong to the cruciferous family. The florets are light to dark green and grow to about the size of a walnut. The fairly young vegetable was first cultivated in the 19th century by farmers in Belgium. Therefore, Brussels sprouts are often referred to as Brussels cabbage. From here, the vegetable then spread throughout Europe and the United States. The entire plant can reach a growing height of one meter. Cabbage requires good soil and a lot of effort, because the vegetable is picked by hand. The main harvest is in late autumn and winter, however, the cabbage is available frozen all year round. The florets must not be stored for too long. Therefore, fresh sale takes place. Similar to kale, Brussels sprouts develop their special qualities only after the first brief exposure to frost, when they are more tender, aromatic and also easier to digest. Brussels sprouts have a strong, yet subtle and unobtrusive flavor and a creamy and buttery texture.
Importance for health
There is no other type of cabbage that contains more vitamin C than Brussels sprouts. With at least 110 mg per 100 g of the winter vegetable, the recommended daily dose is amply covered. Vitamin C strengthens the immune system. Regular consumption is therefore particularly advisable during the cold season. In addition, the florets contain remarkable amounts of vitamins B and K, potassium, magnesium and zinc. Due to the vitamin B content, the winter vegetable has a balancing effect on the nervous system. Compared to other cabbage varieties, Brussels sprouts contain the largest amount of the important glucosinolates. These are secondary plant substances that are converted into mustard oils in the body. These inhibit the multiplication of bacteria, viruses and fungi. They also promote blood circulation and have an antioxidant effect. The latter ensures that cells are protected from free radicals and thus not damaged. Brussels sprouts are therefore said to have a cancer-preventive effect. In addition, Brussels sprouts contain a lot of fiber, which helps to get the digestive system going.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 43 | Fat content 0.3 g |
| Cholesterol 0 mg |
Sodium 25 mg |
| Potassium 389 mg | Carbohydrates 9 g |
| Protein 3.4 g |
Dietary fiber 3.8 g |
The water content of the florets is lower compared to other cabbage varieties, which is reflected in the energy content: At about 43 calories per 100 grams, Brussels sprouts are slightly higher in calories than their relatives; however, they are also a very valuable source of vitamins and minerals. For example, the winter vegetable contains plenty of vitamins A, B1 and B2, as well as abundant vitamin C. Therefore, Brussels sprouts are rightly considered a vitamin bomb. In addition, Brussels sprouts contain twice as much iron and potassium as white cabbage, for example. Like all cabbage varieties, Brussels sprouts contain the minerals and vitamins in a balanced ratio. The fiber saturates, so the vegetable is also suitable for a diet, especially since the fat content is very low.
Intolerances and allergies
Brussels sprouts are difficult to digest for some people. They get bloating and abdominal pain after eating them. However, these digestive problems can be significantly reduced with a few tips during preparation. It is important that Brussels sprouts are cooked all the way through, as the vegetable is even harder for the intestines to process when raw or semi-raw, causing the discomfort. In addition, various spices and herbs help make the vegetable easier to digest, such as cumin and coriander. Adding this to Brussels sprouts during preparation can help prevent more gas buildup.
Purchasing and cooking tips
Since Brussels sprouts are an autumn and winter vegetable, the florets taste best when they have already had some frost. This is because the starch contained in the cabbage has then been converted into sugar. In addition, the vegetable is easier to digest.When buying cabbage should pay attention to the fact that the florets have light to dark green and not yellowish leaves, because the latter indicates a lack of freshness. In addition, the leaves should be tight to the head. When touched, a fresh Brussels sprout feels firm without yielding to pressure, and cutting reveals a smooth and nearly white cut surface. Fresh Brussels sprouts will keep for four to five days in the vegetable drawer of the refrigerator, unwashed and untrimmed. However, Brussels sprouts should not be stored with tomatoes or apples, as both contain the ripening gas ethylene, which causes the cabbage to wilt more quickly. Fresh Brussels sprouts can also be frozen. To do this, cook them in boiling salted water for five minutes after cleaning and drain. After cooling, it is packed in a freezer bag. Here it will keep for about six to nine months, but the Brussels sprouts will lose firmness. Preparing Brussels sprouts is a bit time-consuming, but simple: first, remove the outer leaves until only the green, smooth head remains. The stalks are cut back and, in the case of larger heads of cabbage, cut crosswise, as this cooks the florets more evenly. Finally, the Brussels sprouts are washed and drained.
Preparation tips
Brussels sprouts are usually not eaten raw, as they do not taste good and this can also cause flatulence, as the cabbage is heavy in the stomach. Therefore, even for a salad, it should always be pre-cooked at least briefly. The cabbage is cooked in salted water. If you want to reduce the typical odor, you can add a few sips of milk. With butter and salt, Brussels sprouts are a tasty vegetable that serves as a healthy side dish to a wide variety of dishes, if necessary in combination with a cheese sauce. The vegetable goes well with meat, poultry and game. Browned onions, diced apples, some bacon or ham can also be added. Chestnuts and carrots also go well with Brussels sprouts. If you like it savory, you can try a vegetable tart of Brussels sprouts with egg, grated cheese and sour cream. Classics are a hearty stew with the Brussels sprouts or in the pureed form as a fine vegetable cream with cream. Brussels sprouts are also very suitable for casseroles. Whatever dish is prepared, a Brussels sprout that is overcooked loses flavor as well as nutrients. If you want to continue using the vegetable for a casserole or gratin, for example, you should only blanch the Brussels sprouts for about five minutes, as they will still cook in the oven.
