|
|
| Back to the Table of Contents |
Cooking Locally:
Brussels Sprouts
|
by Megan Jackson
|
What do you think of
Brussels sprouts? If someone had asked me this question a year ago, I
wouldn't have had much of an answer. I remember avoiding them as a
child. Somehow the little cooked heads that looked like cabbage always
managed to stay in the serving bowl. While my mother made my sisters
and me try many other vegetables, she never forced the Brussels sprouts
she prepared on us. And I really don't remember them being offered very
often. Since my family has been trying to branch out our vegetable
experiences, I thought it might be time to introduce (or reintroduce,
in my case) these green wonders. A few Google searches showed me just
how easy it is to prepare, as well as the many health benefits that it
has been found to have.
I guess I should not really be surprised after all my other research
into fruit and vegetables that Brussels sprouts also help to prevent
cancer. What is impressive though is that it provides special nutrient
support to three different body systems: our detoxification system, our
antioxidant system, and our inflammatory/ anti-inflammatory system.
Brussels sprouts are associated with preventing many different types of
cancer, such as bladder cancer, breast cancer, colon cancer, lung
cancer, prostate cancer, and ovarian cancer. So what is packed in to
these small, barely more than one and a half inches in diameter,
veggies? There are these things called glucosinolates in them.
Glucosinolates aide in detoxifying the body and help to prevent
unwanted inflammation which could be caused by exposure to
environmental toxins, overuse of medications, or an unhealthy
lifestyle. They also provide great antioxidant support: vitamin C,
beta-carotene, vitamin E, and manganese (which helps the body with
forming connective tissue, bones, and blood clotting factors) to name a
few. Vitamin K is also present, and it is a significant regulator of
inflammatory responses.
An unexpected presence in Brussels sprouts that aides in
anti-inflammatory response is omega-3 fatty acids. A 100-calorie
serving (about 1½ cups) of Brussels sprouts provides more than
one-third of the daily recommendation of alpha-linolenic-- the most
basic omega-3 fatty acid. Brussels sprouts are also known for helping
to lower cholesterol, and one serving gives us more than a quarter of
our daily recommended value for fiber.
With all the apparent health benefits, what is even more surprising is
how easy Brussels sprouts are to prepare. While in order to have the
highest health benefit, you may want to steam them, they are quite
tasty roasted.
|
Sources
|
"Roasted
Brussels
Sprouts Recipe." Food Network. 2011 (8 December 2011).
http://www.foodnetwork.com/recipes/ina-garten/roasted-brussels-sprouts-recipe2/index.html
"Manganese." University of Maryland Medical Center. 2011 (8 December
2011).
www.umm.edu/altmed/articles/manganese-000314.htm
The World's Healthiest Foods. 7 December 2011 (8 December 2011). www.whfoods.com
|
Steamed
Brussels
Sprouts
|
1½
pounds
Brussels sprouts
1. Fill bottom of a steamer with about two inches of water.
2. While steam is building up in steamer, quarter sprouts.
3. Add to steamer; steam for five minutes.
If desired, top with a favorite dressing.
|
Roasted
Brussels
Sprouts
|
1½
lbs
Brussels sprouts
3 TBS olive oil
¾ tsp salt
½ tsp black pepper
1. Preheat oven to 400°F.
2. Cut off ends and cut into halves.
3. Toss in a bowl with olive oil, salt, and pepper.
4. Place on a sheet pan and roast for 35–40 minutes (until crisp on
outside). Turn occasionally to cook evenly.
Optional: Slice a couple sweet potatoes or yams into wedges, and toss
and roast with the Brussels sprouts. They compliment each other nicely.
You may need to add a little more oil and seasoning.
|
| Back to the Table of Contents |
|
|
|
