Brussels Sprouts Recipe for People Who Hate Them

Brussels sprouts, also known in parts of Europe as Brussels cabbage, are assumed to have originated in Brussels, Belgium. They are a member of the cabbage family, resembling little baby cabbages, but grow in multiples of 20 to 40 on a thick stalk 2 to 3 feet tall.

Many people hate Brussels sprouts, remembering the 1960s version-frozen in a small box, then overcooked by boiling, which resulted in a mushy, smelly, grayish-green vegetable that rolled around on the plate, while Mom nagged, "Eat your vegetables! They are good for you!"

However, if cooked properly, Brussels sprouts are tender, delicious, and have a hint of sweetness.

Nutritional Benefit

Current research on the relationship between what we eat and the protection it offers against illness suggests that eating cruciferous vegetables-cabbage, Brussels sprouts, broccoli, cauliflower, kale, etc.-provides some protection against certain forms of cancer. Brussels sprouts are also very high in fiber, providing 4 grams of fiber in a one-cup serving, and stimulating good colon health.

Most green vegetables do not provide protein, but 1/2 cup of cooked Brussels sprouts provides 2 grams of protein. Though it lacks all of the amino acids necessary to make a complete protein, combining the sprouts with a serving of whole grain will round out the spectrum necessary to have full benefit.

Not only are Brussels sprouts low in calories, they are also an excellent source of vitamin K, vitamin C, and potassium.

Basic Preparation and Serving

The outer leaves of Brussels sprouts cook faster than the core, just as in cabbage. By cutting an X in the stem of the whole sprouts, it will cut down the cooking time. Regardless of the stove-top cooking method chosen-boiling, steaming, or braising-Brussels sprouts are overcooked when they have lost the vibrant green color.

Cooking time will depend on size and the results will be better when the sprouts are fairly uniform in size. Cooking time should be 5 minutes for small size, and 7 to 10 minutes for the larger sizes.

Those who who hate Brussels sprouts and are reluctant to try them might be pleasantly surprised by this recipe adapted from World's Healthiest Foods, which serves 2 large portions. Each serving provides 870% of the daily value (DV) of vitamin K, 326% DV for vitamin C and 40% DV for vitamin A.

5-Minute Brussels Sprouts

Ingredients:
1 lb. fresh Brussels sprouts
Mediterranean Dressing:
3 Tbsp. extra virgin olive oil
2 tsp. fresh lemon juice
2 medium cloves garlic, chopped or pressed
Sea salt and freshly ground black pepper, to taste
1 Tbsp. Dijon mustard (optional)
1 Tbsp. fresh parsley, minced (optional)

Directions:
1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, cut Brussels sprouts into quarters and let sit for at least 5 minutes to bring out their hidden health benefits.
3. Chop or press garlic and let sit for at least 5 minutes to bring out health-promoting properties.
4. Steam Brussels sprouts for 5 minutes.
5. Transfer to a bowl and toss hot Brussels sprouts with the remaining dressing ingredients. (Mediterranean dressing does not need to be made separately.)
6. To mellow the flavor of the garlic, add to Brussels sprouts in the last 1-2 minutes of cooking.

Sources

Website Watch Your Garden Grow from University of Illinois extension

The World's Healthiest Foods @ WHFoods.org