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Wednesday, 11 December 2019

The Health Benefits of Brussels Sprouts

Nicola Shubrook is a qualified nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT). 
She writes: 
"Rich in vitamins, minerals and fibre, Brussels sprouts are a nutritious choice at Christmas. Love them or hate them, Brussels sprouts are a traditional part of Christmas dinner – and many people enjoy them throughout the colder months. Read on to discover why they're so good for you... 

What are Brussels sprouts and when are they in season?
Brussels sprouts are small green edible buds, which look like mini cabbages, measuring around 2.5cm-4cm in diameter, and they are native to Belgium, around the city of Brussels – hence, the name. They belong to the brassica family, along with broccoli, kale and cabbage, and are typically in season over winter, but you may start to see them as early as October and they last all the way through until March. 

Nutritional profile of Brussels sprouts
While Brussels sprouts are not to everyone’s taste, they are low in calories and high in nutrients. Eight cooked Brussels sprouts provide just 70 calories, 5.9g carbohydrates, 2.2g fat and 4.8g protein. They are also high in fibre, which is important for keeping the digestive system healthy. 

When it comes to micronutrients, Brussels sprouts are packed with different vitamins and minerals, including iron for making red blood cells to carry oxygen around the body; manganese, involved in many chemical reactions, such as breaking down the food we eat; and phosphorus, needed to help build strong bones and teeth. 

They also contain vitamin A which helps to look after the health of our skin and eyes, and all of the B vitamins, especially folic acid which helps the body to form healthy red blood cells and is required in greater amounts during pregnancy.

In addition, Brussels sprouts are an excellent source of vitamin K, with just eight cooked sprouts providing over double the recommended daily allowance. Vitamin K is needed for blood clotting and helping wounds to heal properly, and there is some evidence it is involved in keeping our bones healthy, too. The same portion will also provide 125% of the recommended daily vitamin C intake, helping support the normal function of the immune system. It's also essential for the development and maintenance of our connective tissues. 

How many Brussels sprouts count towards your 5-a-day?
A portion of 80g, equivalent to four Brussels sprouts, counts as one of your five-a-day. 

Does the way you cook sprouts affect their nutritional value?
Some of the nutrients do decrease as a result of cooking but it is minimal, and they still hold significant nutritional value once cooked. 

Some Brussels sprouts recipes:-

Chilli-charred Brussels sprouts
4g carbs per serving
see more details/instructions here


Mashed Parsnip and Sprout Colcannon
21g carbs per serving
see more details/instructions here


Roasted Brussels Sprouts with Bacon and Chestnuts
16g carbs per serving
see more details/instructions here


You can read Nicola's article with all relevant information/research links here

We love Brussels Sprouts in our house, and often just serve them boiled or simply steamed … delicious. Have you a favourite recipe suggestion? Do please share in the comments.

Dear reader, we bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

35 comments:

natalia20041989 said...

I really like brussels, prepared well they taste so good!

Catarina said...

I have been eating them raw in salads lately. Delicious salads.

Laurie said...

We love them in our house as well, Roasted , steamed, boiled, they’re lovely, we really do love them.

Valerie-Jael said...

This sounds soooooooooo good, thanks. Good that I just ate my meal or it would have made me hungry! Valerie

Tom said...

...they look good, but I've NEVER enjoyed them!

Martha said...

All so lovely! I didn't start eating brussel sprouts until my adult years.

~Lavender Dreamer~ said...

We love Brussels and eat them about once a week. We like them plain with just a pat of butter!

CJ Kennedy said...

☠😉

Chatty Crone said...

I love them - thanks.

Jo said...

I'm the only one in our house who likes Brussels sprouts so I don't make any fancy recipes, I have them just boiled or steamed like you.

bill burke said...

One of my favorites!

Christine said...

Thanks for these recipes!

Elephant's Child said...

Not for me. Some day. Perhaps.

Evi Erlinda said...

I love Brussels sprouts, and it looks so yummy!

Mary Kirkland said...

I love them. We have them about once a week.

Sue said...

Noooo please don't make me eat more Brussels, they really are just for Christmas! xx

DVArtist said...

Ohhh Eddie this is my most favorite food EVER! I buy the big organic bags at costco and make them all kinds of ways. These are great recipes and I hope your readers try them.

Susan Kane said...

Brussel sprouts are delicious, as long as they are not cooked to mash. I love them. Pe-made salads hold B. sprout, kale, red cabbage and more.

Note: when one of my gr-daughters was trying to eat a dish of b. sprouts that were just beyond their freshness and Mom had tried to be creative. She looked at them and said " I'm not sure, but I think these taste like poop."

Teresa said...

No me gustan mucho,alguna vez las como pero poco. Besitos.

Lee said...

I've never understood people disliking Brussels Sprouts...similar applies to those who don't like broccoli.

Maybe it's just me...there's very little, if anything, I don't like! :)

Rose said...

One of these days I may grow to like them, because I do still try them. I don't understand why I don't...I love cauliflower, broccoli, cabbage....

Margaret-whiteangel said...

Oh gosh, husband like the sprouts but no I.

Chris Lally said...

Brussel sprouts are a new favorite in our house. Thanks for these yummy, yummy recipes, Jan!!!

RO said...

I've been eating lots and lots more of these green sprouts, and love seeing a few recipes to try. Hugs and thanks so much! RO

peppylady (Dora) said...

One of my friends is going to recieve pickled brussel sprouts

Lady Fi said...

I love brussel sprouts!

Iris Flavia said...

:-) Guess what I got out of the freezer this morning?
Your Brussels Sprout´s soup. Had it last week every day, but since Hubby cannot have it (but loves it) I froze it over the weekend to not make him sad.
Can´t wait... soooo yummy and easy to make! Thank you big for that receipe!

Victor S E Moubarak said...

I like Brussel sprouts with Tomato Ketchup. And HP sauce. And Worcestershire sauce. But not with mayonnaise or salad cream.

God bless.

Bleubeard and Elizabeth said...

Brussels sprouts are a staple in my home and holidays just wouldn't be the same without them. I like to add slivered toasted almonds to mine for special occasions. All these recipes look good, but I still prefer steamed and roasted the best.

Francisco Manuel Carrajola Oliveira said...

Desconhecia os benefícios das coves de Bruxelas.
Um abraço e bom fim-de-semana.

Andarilhar
Dedais de Francisco e Idalisa
O prazer dos livros

carol l mckenna said...

Veggie recipe so good for you! ^_^

Happy Moments to You,
A ShutterBug Explores,
aka (A Creative Harbor)

Lisabella Russo said...

Thanks for all of the info on Brussel sprouts. I enjoy them and will try to remember to cook them more often!

Phil Slade said...

Oh No! Is it that time of year again? Just joking. I can't eat more than seven or eight though.

William Kendall said...

I like them. My mother would season them with nutmeg.

Magic Love Crow said...

They are not my favourite, but I will eat them! These recipes look amazing!