Despite their diminutive size, brussels sprouts are packed with heart-healthy nutrients that detoxify, boost the immune system, and promote healthy, resilient skin.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
A cruciferous vegetable, brussels sprouts contain a wealth of phytonutrients called glucosinolates, which are thought to fight cancer and are responsible for the vegetable’s pungent smell when cooked. Isothiocyanates, a by-product of these sulfur-containing compounds, trigger the liver to produce detoxifying enzymes, which aid in the elimination of potentially carcinogenic substances. Research has also shown a relationship between the consumption of cruciferous vegetables and a reduced risk of premenopausal breast cancer. These baby cabbages also provide plenty of vitamin A, which promotes a strong immune system and healthy skin. Beyond that, brussels sprouts are high in fiber, vitamin C, and folate.
HOW TO BUY
Step 2
Look for hard, bright green sprout heads with tightly packed leaves. You can buy the sprouts still on their stalks or, more commonly, loose.
HOW TO STORE
Step 3
Refrigerate sprouts (separated from stalks, if they came attached) in an airtight plastic bag for up to three days.
PREPARATION TIP
Step 4
Trim whole sprouts at the base of the head and cut an X into the base so heat can evenly penetrate the sprout. If steaming, cook the sprouts no longer than 10 minutes; overcooking them will yield that unappealing sulfur smell as well as diminish their nutritive value. To roast, spread trimmed and halved sprouts on a rimmed baking sheet and toss with olive oil, salt, and pepper; cook in a 425°F oven until brown and tender, tossing occasionally, 20 to 30 minutes.
Recipes
Step 5
Shredded Brussels Sprouts Salad p.170
Step 6
Roasted Brussels Sprouts with Pear and Shallots p.281
