Brussels Sprouts: The Mighty Mini Cabbages That Pack a Nutritional Punch
These tiny green powerhouses deliver exceptional vitamin C and fiber, transforming from bitter to brilliant with the right cooking technique.
Source: USDA FoodData Central
The Nutritional Superstars of the Cruciferous Family
Brussels sprouts may be small, but they’re nutritional giants. With 143% of your daily vitamin C needs in just 100 grams, they outshine many citrus fruits. These mini cabbages also provide 4.8g of fiber, supporting digestive health and helping maintain stable blood sugar levels.
Ancient Origins, Modern Benefits
Named after Brussels, Belgium, these vegetables have been cultivated since the 13th century. Originally bitter and tough, modern varieties have been bred to be sweeter and more tender. The key compounds that make Brussels sprouts special are glucosinolates - sulfur compounds that give them their distinctive taste and powerful health benefits.
Cooking Tips for Maximum Flavor
The secret to delicious Brussels sprouts lies in proper preparation. Always trim the stem end and remove outer leaves. For the best flavor, try roasting at high heat (400°F+) to caramelize the outside while keeping the inside tender. Halving them reduces cooking time and increases surface area for that perfect golden-brown finish.
Versatile Kitchen Companions
Beyond roasting, Brussels sprouts shine when shredded raw in salads, sautéed with garlic and bacon, or even grilled on skewers. Their sturdy texture holds up well to various cooking methods, making them perfect for meal prep and batch cooking.
Honey-Balsamic Roasted Brussels Sprouts
🥗 Ingredients
- 1 lb Brussels sprouts, halved
- 3 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1 tbsp honey
- 3 cloves garlic, minced
- Salt and pepper to taste
- 1/4 cup toasted walnuts
- 2 tbsp dried cranberries
📝 Instructions
- 1 Preheat oven to 425°F. Line a baking sheet with parchment paper.
- 2 Toss halved Brussels sprouts with olive oil, salt, and pepper.
- 3 Arrange cut-side down on baking sheet. Roast for 20 minutes until golden.
- 4 Meanwhile, whisk together balsamic vinegar, honey, and minced garlic.
- 5 Drizzle glaze over roasted sprouts and roast 5 minutes more.
- 6 Top with toasted walnuts and dried cranberries before serving.
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