Are you looking for a low-calorie vegetable that is packed with nutrition? Look no further than organic Brussels sprouts! With only 37 calories per cup (85g), they're a great choice for anyone looking to maintain a healthy weight. But there's more to these little green gems than just their calorie count.
Brussels sprouts are a good source of vitamin C, vitamin K, fiber, and antioxidants. They also contain small amounts of other vitamins and minerals, making them a well-rounded addition to any diet.
In this article, we'll explore the many health benefits of organic Brussels sprouts, how to cook them to perfection, and some delicious recipes to try at home.
As mentioned earlier, organic Brussels sprouts are low in calories but rich in nutrients. In addition to vitamin C, vitamin K, fiber, and antioxidants, they also contain small amounts of vitamin A, folate, potassium, and iron. With only 8 grams of carbohydrates per cup (85g), they're also a good option for anyone following a low-carb or keto diet. One cup (85g) of Brussels sprouts contains: - 37 calories
- 3 grams of protein
- 8 grams of carbohydrates
- 3.3 grams of fiber
- 137% of your daily vitamin C
- 182% of your daily vitamin K
Health Benefits of Eating Organic Brussels Sprouts
In addition to their nutritional value, Brussels sprouts have been linked to a number of health benefits. For example, their high fiber content can help regulate digestion and promote gut health. - They're also rich in antioxidants, which can help prevent damage to your cells from harmful molecules called free radicals.
- The high levels of vitamin C in Brussels sprouts can help boost your immune system and protect against infections.
- The vitamin K in Brussels sprouts is important for bone health and blood clotting.
- Some studies have also suggested that eating cruciferous vegetables like Brussels sprouts may lower the risk of certain types of cancer.
How to Cook Brussels Sprouts Perfectly
If you've ever had overcooked Brussels sprouts, you know how unappetizing they can be. But when cooked correctly, they can be absolutely delicious! To cook Brussels sprouts perfectly, follow these steps: - Preheat your oven to 425°F (218°C).
- Rinse your Brussels sprouts and trim off any brown or woody stems.
- Cut them in half lengthwise.
- Toss them in olive oil, salt, and any other desired seasonings (garlic, rosemary, and balsamic vinegar are all great options).
- Spread them out in a single layer on a baking sheet.
- Roast for 20-25 minutes, until lightly browned and tender.
Delicious Recipes Using Organic Brussels Sprouts
If you're looking for some creative ways to use Brussels sprouts, here are a few recipes to try: - Roasted Brussels Sprouts with Parmesan Cheese and Lemon
- Shaved Brussels Sprout Salad with Apples, Pecans, and Gorgonzola Cheese
- Bacon-Wrapped Brussels Sprouts
- Brussels Sprouts and Sweet Potato Hash
- Brussels Sprouts Gratin These recipes are all simple to make and showcase the versatility of this underrated vegetable.
Brussels Sprouts vs. Other Vegetables: Which Is More Nutritious?
While Brussels sprouts are certainly a healthy choice, how do they compare to other vegetables in terms of nutrition? Here's a comparison of the nutritional value of one cup (85g) of various vegetables: - Brussels sprouts: 37 calories, 3g protein, 8g carbs, 3.3g fiber, 137% DV vitamin C, 182% DV vitamin K
- Broccoli: 55 calories, 4g protein, 11g carbs, 3.3g fiber, 135% DV vitamin C, 116% DV vitamin K
- Spinach: 7 calories, 1g protein, 1g carbs, 1g fiber, 14% DV vitamin C, 181% DV vitamin K
- Carrots: 52 calories, 1g protein, 12g carbs, 3g fiber, 13% DV vitamin C, 428% DV vitamin A
The Best Time to Buy and Store Organic Brussels Sprouts
Brussels sprouts are generally in season from September through February in North America. During this time, they're widely available at farmers' markets and grocery stores. When selecting Brussels sprouts, look for firm, bright green sprouts without any signs of mold or yellowing. If possible, choose smaller sprouts, as they tend to be sweeter and less bitter. To store Brussels sprouts, keep them in a plastic bag in the refrigerator. They'll last for up to a week if stored properly.
The Main Culprits Behind the High-Calorie Count of Brussels Sprouts
Despite their low calorie count, Brussels sprouts are often criticized for their perceived high calorie count. So what's behind this misconception? One reason is that Brussels sprouts are often served with calorie-rich additions like butter or bacon. Another reason is that people may be confusing Brussels sprouts with other vegetables in the Brassica family, like broccoli or cauliflower, which have similar nutritional profiles but slightly different calorie counts. Regardless, Brussels sprouts are still an excellent choice for anyone looking to maintain a healthy weight and get their daily dose of vitamins and minerals.
How to Incorporate Organic Brussels Sprouts into Your Diet
If you're not used to eating Brussels sprouts, it can be tough to know how to incorporate them into your diet. Here are some ideas: - Roast them as a side dish
- Shave them raw into a salad
- Add them to a stir-fry
- Puree them into a soup
- Saute them with garlic and lemon
- Use them as a topping on homemade pizza The possibilities are endless!
Tips for Growing Your Own Organic Brussels Sprouts
If you're a fan of Brussels sprouts and have a green thumb, you may want to try growing your own! Here are some tips for growing organic Brussels sprouts: - Brussels sprouts prefer cool temperatures, so plant them in the early spring or late summer/fall.
- Choose a location with full sun and well-drained soil.
- Fertilize your plants regularly with compost or a nitrogen-rich fertilizer.
- Water the plants regularly, making sure the soil stays moist but not waterlogged.
- Harvest the sprouts from the bottom of the stalk as they mature.
The Role of Brussels Sprouts in Weight Loss
If you're trying to lose weight, incorporating Brussels sprouts into your diet can be a smart choice. Here's why: - They're low in calories, which can help you create a calorie deficit for weight loss.
- They're high in fiber, which can help you feel fuller for longer and reduce overall calorie intake.
- They're nutrient-dense, which means you're getting a lot of nutrition for relatively few calories. Incorporating Brussels sprouts into your meals can be a simple and delicious way to support your weight loss goals.
5 Frequently Asked Questions About Organic Brussels Sprouts
1. What Are Brussels Sprouts?
Brussels sprouts are a type of vegetable that belongs to the same family as cabbage, kale, and broccoli. They are small, leafy green vegetables that grow in a tightly packed spiral shape, similar to a small cabbage. They have a slightly bitter taste and are often served as a side dish or added to salads.
2. Why Choose Organic Brussels Sprouts?
Organic Brussels sprouts are grown without the use of synthetic pesticides, fertilizers, or genetically modified organisms (GMOs). Choosing organic ensures that you are consuming a vegetable that has been grown naturally and without any harmful chemicals. Additionally, organic farming practices are better for the environment and promote sustainable agriculture.
3. How Do You Prepare Brussels Sprouts?
Brussels sprouts can be roasted, sautéed, boiled, or steamed. To prepare them, first remove any yellow or brown outer leaves and trim the stems. Then, cut them in half lengthwise or chop them into small pieces. They can be seasoned with salt, pepper, garlic, or other spices and can be cooked with bacon or other meats for added flavor.
4. What Are the Nutritional Benefits of Eating Brussels Sprouts?
Brussels sprouts are low in calories and high in nutrients. They are a good source of fiber, vitamin C, vitamin K, and folate. They also contain small amounts of other vitamins and minerals, including calcium, potassium, and iron. Studies have shown that consuming cruciferous vegetables like Brussels sprouts may help reduce the risk of certain types of cancer and may have anti-inflammatory and antioxidant properties.
5. Are There Any Risks Associated with Eating Brussels Sprouts?
While Brussels sprouts are generally safe to eat, they contain compounds called goitrogens, which can interfere with thyroid function in some people. Individuals with thyroid problems should speak with their healthcare provider before consuming large amounts of Brussels sprouts or other cruciferous vegetables.