Written By Miranda Regalado
Lately, we have cover roots, flowers, teas and powders. This week, we dive deep into substance, and we are talking about the greens, particularly, Brussel Sprouts. If you are a nineties kid, you feared them growing up, but as we have settle into adulthood, we learnt how to embrace them and incorporate them into our diet.
When it comes to some greens, like the cruciferous family, their reputation, or rather their smell precedes them. Broccoli, cauliflower, cabbage and of course Brussel sprouts are some them. It all comes down to the Glucosinolate (a sulfur-containing phytochemical) responsible for the characteristic odor and smell. But it doesn’t end there, since it is the same chemical that when cooked and digested, it becomes Isothiocyanates (a compound known for its anti-cancer effects.)
These little fellows are rich in vitamin C, vitamin K, Vitamin B9 (folic Acid), Carotenoids and fiber. But, what does that mean for us? A clinical trial where the subjects ate 300 gr of cooked Brussel Sprouts showed that their vitamin c levels rose by 37% and in vitro experiments indicate sprouts contain compounds, which act as direct scavengers of reactive oxygen species. These antioxidants reduce oxidative stress in your cells, and as a result may help lower your risk of chronic disease. Vitamin K is also very important as it is necessary for bone formation and mineralization, producing healthy bone tissue. It also plays a big role in the formation of blood clots, and a vitamin K deficiency is an acute condition due to excessive bleeding.
This small green has huge impact, preventing the oxidation of our cells, helping our bones and blood but also our gut. It so happens that the Sulphur contained in them, helps our body defend from infections, and since it supports the production of Glutathione, it maintains the integrity of the gut lining, and protects cells from inflammatory damage while improving the body’s detoxification processes.
If we put the scientific facts aside, in the kitchen we also have some tips. Overcooking the vegetable, particularly by boiling, will intensify any bitter flavours and unpleasant odors. There are also many ways to deal with this, depending on your taste, you might like the balsamic glaze adding a touch of sweetness in a simple yet effect way. In our house, we like to tossed them into the air fryer for a spectacular combination of tender and crunchiness, but we have also achieved the same results by boiling them for around 7 min and roasting them in the oven, or the infallible light sear with bacon.
The possibilities are endless, and in my particular opinion since we are ingesting this superfood with all the benefits we discussed above, we can be a little indulgent in the dressing of the small yet mighty Brussels Sprouts. So take a chance and try them out, maybe follow a new recipe and fall in love with them again.
