Brussels sprouts are a nutritious vegetable that can be enjoyed in many ways. Just one ounce of cooked Brussels sprouts from fresh contains only 16 calories, making it a great choice for those watching their calorie intake.

In addition to being low in calories, Brussels sprouts are also packed with nutrients. They are an excellent source of vitamin C, vitamin K, and folate, and also contain small amounts of other important vitamins and minerals.

In this article, we'll explore the nutritional benefits of Brussels sprouts, ways to prepare and season them, and some delicious recipes that you can try at home.

Nutritional Benefits of Brussels Sprouts

As mentioned, Brussels sprouts are a great source of many important vitamins and minerals. Vitamin C, for example, is essential for maintaining a healthy immune system, while vitamin K is important for bone health. Folate is necessary for proper cell function and development, particularly during pregnancy. In addition to these vitamins and minerals, Brussels sprouts are also rich in fiber and antioxidants, both of which have been linked to a reduced risk of chronic diseases such as heart disease and cancer. Overall, including Brussels sprouts in your diet can provide a range of important nutrients and health benefits.

Ways to Prepare Cooked Brussels Sprouts

When preparing Brussels sprouts, the key is not to overcook them, as this can result in a mushy texture and bitter flavor. Some popular cooking methods include roasting, sautéing, and steaming. Roasting Brussels sprouts in a hot oven with a little olive oil and seasoning can bring out their natural sweetness and create a crispy texture. Sautéing them in a pan with garlic and onion is another great way to add flavor and texture. No matter how you choose to cook them, be sure to give Brussels sprouts a try if you haven't already. You might be surprised at how delicious they can be!

Seasoning Suggestions for Cooked Brussels Sprouts

Brussels sprouts have a naturally slightly bitter flavor, which can be balanced with the right seasoning. Some popular options include garlic, onion, lemon juice, and balsamic vinegar. Another option is to add a little sweetness with honey or maple syrup, or spice things up with chili flakes or cumin. Experiment with different combinations until you find your favorite!

Brussels Sprouts as a Low-Calorie Snack

While Brussels sprouts are often thought of as a side dish, they can also be enjoyed as a healthy snack. Simply roast or steam them and sprinkle with a little salt and pepper. Not only are they low in calories, but they are also high in fiber, which can help you feel full and satisfied for longer periods of time. Next time you're looking for a healthy snack option, give Brussels sprouts a try!

How to Choose and Store Fresh Brussels Sprouts

When choosing fresh Brussels sprouts, look for ones that are bright green and tightly packed. Avoid any that are wilting or have yellow or brown spots. To store them, keep them in the refrigerator in a plastic bag or container for up to a week. You can also freeze them for longer storage. When you're ready to use them, simply trim the ends and remove any outer leaves that are brown or wilted.

Brussels Sprouts as a Side Dish for a Balanced Diet

Brussels sprouts are a great side dish option for any meal, as they are low in calories and high in nutrients. They pair well with a variety of proteins, such as chicken, fish, and tofu, and can be seasoned with a range of flavors to suit your tastes. Incorporating Brussels sprouts into your diet can also help you increase your daily vegetable intake, which has been linked to a range of health benefits. Try adding some Brussels sprouts to your next meal for a nutritious and delicious side dish!

Brussels Sprouts vs Other Vegetables in Terms of Calories

When it comes to calorie content, Brussels sprouts are a great option for those looking for a low-calorie vegetable. One ounce of cooked Brussels sprouts from fresh contains only 16 calories, compared to 22 calories in one ounce of cooked broccoli and 30 calories in one ounce of cooked sweet potato. Of course, all vegetables have their own unique nutritional benefits, so it's important to incorporate a variety of them into your diet.

Cooked Brussels Sprouts as a Source of Fiber

Dietary fiber is important for maintaining a healthy digestive system and can also help you feel full and satisfied after meals. Cooked Brussels sprouts are a great source of fiber, with one ounce containing about 1 gram. To increase your fiber intake even more, pair Brussels sprouts with other high-fiber foods like whole grains and legumes. Incorporating more fiber-rich foods like Brussels sprouts into your diet can help support overall health and well-being.

Brussels Sprouts Recipes to Try at Home

There are many delicious ways to prepare and enjoy Brussels sprouts. Here are just a few recipe ideas to get you started: - Roasted Brussels Sprouts with Balsamic Glaze: Toss Brussels sprouts with olive oil, salt, and pepper, then roast in the oven until crispy. Drizzle with balsamic glaze before serving. - Sautéed Brussels Sprouts with Bacon and Onions: Cook bacon in a large skillet, then add sliced onions and Brussels sprouts. Sauté until tender and serve as a side dish.

Brussels Sprouts and Cancer Prevention

Brussels sprouts are part of the cruciferous vegetable family, which also includes broccoli, cauliflower, and kale. These vegetables are known for their potential cancer-fighting properties. Studies have shown that the compounds found in cruciferous vegetables like Brussels sprouts may help to prevent DNA damage and inhibit the growth of cancer cells. While more research is needed in this area, incorporating Brussels sprouts and other cruciferous vegetables into your diet is a smart move for overall health and well-being.