Brussels sprouts are a vegetable not just for gourmets

Brussels sprouts (lat. Brassica oleracea), as expected, belong to its own cabbage family - cruciferous. But there is no wild species of this cabbage, since it was bred from leaf cabbage, which grew in the outskirts of Brussels in the Middle Ages.

It is in the axils of its leaves, extending from the trunk, that small leaves begin to appear in the first year, which curl into miniature cabbage forks (heads). One plant can form up to 70 heads, the size of which is no more than 4 cm in diameter.

Brussels sprouts have become a real national pride of the Belgians, because they were the ones who created this type of vegetable crop in the 17th century. It is believed that the name "Brussels sprouts" is the work of the Swedish naturalist and creator of a unified system of classification of flora and fauna, Carl Linnaeus. And the first mentions of this cabbage date back to the first third of the 19th century. Around the same time, it began to be grown in Holland, France and Germany. Then British gardeners joined in, and then American and Canadian vegetable growers.

Brussels sprout varieties are quite widely represented: from the Dutch varieties Boxer and Dolmik, the Czech varieties Zavitka and Casio to the German variety Rosella. Vegetable growers around the world also grow such productive varieties of Brussels sprouts as Machuga, Rudnef and Fregata. And in Turkey, the varieties Zvezda, Brilliant, Oliver and Maximus are cultivated.

The properties of Brussels sprouts are the envy of all vegetables

What do we value most in vegetables? Vitamins and low calorie content. And, of course, taste. So, the taste of Brussels sprouts is recognized by gourmets as exquisite. And the calorie content of Brussels sprouts is low: 100 g give 32-35 kcal. Brussels sprouts contain: fiber (up to 1.7%), protein (up to 5.5%) carbohydrates (fructose, glucose, sucrose - up to 5.4%), very little starch (0.5%).

Compared to other members of this vegetable "family clan", the beneficial properties of Brussels sprouts - despite the miniature appearance of its heads - turned out to be higher than our regular white cabbage. For example, if 100 grams of regular cabbage contains up to 30 mg of vitamin C (ascorbic acid), then the same amount of Brussels sprouts contains 85 mg! In terms of this vitamin content, Brussels sprouts have overtaken spinach, strawberries, oranges, lemons and green onions.

In addition, Brussels sprouts contain vitamins such as thiamine (B1), riboflavin (B2), pyridoxine (B6), folic acid (B9), and nicotinic acid (PP). By the way, vitamin PP regulates cholesterol levels in the blood and normalizes protein metabolism in the body. So it is not for nothing that Brussels sprouts have earned the reputation of being a dietary product. Read on to learn how to use Brussels sprouts for weight loss. And we continue to reveal all the vitamin and other beneficial properties of Brussels sprouts.

So, phylloquinone (vitamin K) in Brussels sprouts is 29 mg (or 177 mcg) per 100 g of product. And this is very good, since vitamin K is very important for normal blood clotting, as well as for the synthesis of bone protein osteocalcin. This vitamin, and therefore Brussels sprouts, promotes bone formation and helps in the prevention of osteoporosis.

Brussels sprouts are rich in macro- and microelements, among which the most are potassium, phosphorus and calcium. This vegetable has enough sodium, magnesium, manganese; there is iron, copper, zinc, iodine, nickel and selenium. The list of amino acids included in the biochemical composition of Brussels sprouts is striking: isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine, threonine, valine, arginine, alanine, aspartic acid.

Health Benefits of Brussels Sprouts

Such a rich biochemical composition of this vegetable crop inspires respect and confirms the undeniable benefits of Brussels sprouts for human health.

Brussels sprouts, with their high potassium content, are extremely beneficial for those who suffer from cardiovascular diseases, in particular, atherosclerosis, arrhythmia, coronary insufficiency and hypertension.

Ascorbic acid, which a person receives when eating Brussels sprouts, regulates the functions of many body systems, stimulates metabolism and the process of hematopoiesis, and also increases immunity and prevents the formation of oncological pathologies.

Experts claim that Brussels sprouts juice helps restore the functions of the pancreas, so Brussels sprouts become almost a medicine for pancreatitis. However, as with diabetes. And eating this vegetable raw even speeds up wound healing, and Brussels sprouts take pride of place in the diet prescribed after surgery.

However, it should be borne in mind that Brussels sprouts also have contraindications. Thus, it should not be consumed by those who have increased acidity of gastric juice, who suffer from exacerbations of the gastrointestinal tract and flatulence. If people are diagnosed with acute enterocolitis and if there is a history of intestinal spasms or decreased intestinal peristalsis, then Brussels sprouts are contraindicated for them.

Brussels sprouts are also very useful for children and during breastfeeding.

Pediatricians recommend using Brussels sprouts for infants – as the first complementary food. Brussels sprouts are almost ideal as complementary food, as they almost never cause allergic reactions, and their beneficial properties will benefit the baby’s health. So, to the question of whether children can eat Brussels sprouts, the answer is one – yes!

Brussels sprouts are given to children under one year old in the form of a pureed soup, in the preparation of which potatoes, carrots and zucchini are also used. It can be made purely vegetable (seasoned with butter), or it can be cooked in chicken broth. For 1 potato you need 1 small carrot, a piece of zucchini 100-150 g and 5-6 heads of Brussels sprouts.

Frequently asked question: can nursing mothers eat Brussels sprouts? Yes, they can and should! Brussels sprouts are very useful during breastfeeding: young mothers will have more vitamins in their milk, there will be no constipation, and their complexion will be the envy of all their friends…

This wonderful vegetable is also useful during pregnancy. Vitamin B9 (folic acid), which it is rich in, is needed for the growth and development of the circulatory and immune systems. Vitamin B9 deficiency during pregnancy (especially in the early stages) increases the risk of developing defects in the neural tube of the fetus, which gives rise to the central nervous system of the child.

How to cook Brussels sprouts: boil, fry, bake

Let's answer the question of how long to cook Brussels sprouts right away. Fresh - 5 minutes from the moment the water boils, and frozen - no more than 10 minutes. In no case should you overcook the cabbage, otherwise it will acquire an unappetizing smell and lose its characteristic color and shape. Some cooks, in order to reduce the cooking time, make a shallow cross-shaped cut on the stalk of each cabbage. And the pot where it is cooked is covered not with a lid, but with a kitchen towel - so that the finished cabbage does not taste bitter...

Brussels sprouts dishes are prepared in different ways. For example, the English often make a ragout, that is, stewed Brussels sprouts. This dish is prepared as follows: for 400 g of Brussels sprouts, take 100 g of carrots (cut into small cubes) and green peas and one onion (finely chopped). Everything is stewed for about 20 minutes in vegetable oil (4 tablespoons). Eat as a separate dish or as a side dish to any meat.

How do other Europeans cook Brussels sprouts? As a rule, they first boil the heads of Brussels sprouts, and then fry, stew or bake them. The indispensable and almost inseparable culinary companion of Brussels sprouts is cheese.

For example, Italians cook stewed Brussels sprouts like this. They simmer fresh cabbage in a small amount of salted water until al dente. Separately, they simmer peeled and grated tomatoes with Italian seasonings (oregano, basil, cumin, sage, marjoram and red pepper). Then they combine everything together and put it on the fire for 15 minutes. Then they serve it on the table, sprinkled with grated Parmesan cheese and chopped nutmeg.

A popular French casserole made from Brussels sprouts is prepared according to the following recipe. For 400 g of Brussels sprouts, you will need 150-200 g of hard cheese, 200 g of sour cream, 1 bunch of parsley, butter for greasing the pan, flour (or breadcrumbs), salt, and ground black pepper. Blanch the cabbage in boiling salted water for 3 minutes, drain the water. Place the cabbage in a baking dish (greased and sprinkled with flour or breadcrumbs). Grate the cheese, and finely chop the greens with a knife. Mix the sour cream, cheese, and greens, add salt and pepper, and mix well. Place the resulting mixture on top of the cabbage in an even layer and place in a preheated oven for 25-30 minutes.

Here is a simple (but very tasty) recipe for Brussels sprouts with cheese. Boil 500 g of cabbage (3-4 minutes in salted water), drain; then put the cabbage in a greased form (or frying pan), add salt and pepper. Grate 150 g of cheese and sprinkle it on the cabbage, then bake in the oven for 20 minutes. If you don’t have time for the oven, the dish can be successfully cooked in a deep frying pan on the burner (covering with a lid 5 minutes before the end of cooking).

Chicken with Brussels sprouts is also a very tasty dish. To prepare it, you need the following products: 400 g Brussels sprouts, 300 g chicken fillet, 1 onion, 1 clove of garlic, dill and parsley, half a glass of milk, 100 g hard cheese, 50 g each of butter and vegetable oil, a teaspoon of wheat flour.

First, you need to prepare the cabbage: cook it for 5 minutes from the moment it boils, put it in a colander and pour cold water over it. Now we start with the chicken: cut the fillet into strips and put it in a deep frying pan with finely chopped onions, already lightly fried in a mixture of oils. Fry the chicken and onions for 7 minutes, then add the flour and mix well. After that, put the grated cheese there and cook, stirring until the cheese softens. The next step is to pour milk into the chicken and cook until the sauce is smooth. Salt and pepper, add chopped herbs and garlic. Now we send the boiled Brussels sprouts to the pan, carefully mix the dish and let it simmer for another 5 minutes. This full-fledged second course is delicious both hot and cold.

Brussels sprouts salad does not require any special culinary skills. To prepare it, take 350-400 g of Brussels sprouts, salt, and greens. And for the dressing, you need 2 tablespoons of olive oil, the juice of half a lemon, 1 tablespoon of sugar, 2 tablespoons of finely chopped dill, and salt to taste. The Brussels sprouts are boiled, cooled, dried, transferred to a salad bowl, and poured with the dressing mixture.

Here is a recipe for a raw Brussels sprouts salad - with apples and carrots. 300 g Brussels sprouts (cut into thin slices along the heads), 200 g apples (remove the core and cut into thin slices) and 100 g raw carrots (grate on a coarse grater). Now put all the ingredients in layers and sprinkle with parsley on top. The dressing for this salad is served separately.

You can make Brussels sprout soup with meatballs. For a 2-liter saucepan, you need 2 potatoes, 350 g of minced meat, 200 g of Brussels sprouts, one onion, one medium carrot, bay leaf, garlic, salt, pepper, chopped parsley and vegetable oil.

Add crushed garlic, salt and ground black pepper to the mince and make small meatballs. Sauté finely chopped onion and carrot in vegetable oil. Cut the potatoes into cubes and the cabbage into halves. As soon as the water boils, add the potatoes, cabbage and carrots with onions, bay leaves and salt. After the second boil, add the meatballs to the soup and cook for about 20 minutes. Sprinkle the soup with parsley in the bowls.

Brussels sprouts puree is prepared with the addition of potatoes, leeks and celery stalks. The cabbage is boiled separately from other vegetables, and this broth is not used. All vegetables are cut into small pieces and fried for several minutes in olive oil in a deep frying pan or saucepan. Then boiled Brussels sprouts are added there, and everything continues to stew for about five minutes. The fried vegetables are poured with boiling broth and brought to readiness for 20 minutes. The final stage of preparing Brussels sprouts puree is done with a blender.

Brussels sprouts for weight loss

And now – the promised Brussels sprouts diet under the motto “I had three cabbage days”. For those who are keen on all sorts of impossible diets, experts advise trying an express diet on Brussels sprouts. They assure that three days of such a diet will allow you to lose almost 2 kg, and in five days you can get rid of 4 kg. Both fresh and frozen Brussels sprouts are suitable for preparing dietary dishes.

So, the first cabbage day

• For breakfast: 300 g boiled Brussels sprouts, 1 slice of grain bread, 50 g cheese, tea with sugar.
• For lunch: vegetable soup with Brussels sprouts, carrots, celery and onions. A glass of juice.
• For an afternoon snack: 200 g Brussels sprouts casserole, a glass of juice.
• For dinner: 200 g boiled Brussels sprouts.

Second cabbage day

• For breakfast: 250 g Brussels sprouts casserole, tea.
• For lunch: 300 g stewed Brussels sprouts and 100 g boiled chicken, tea.
• For an afternoon snack: 1 apple or 1 banana, a glass of juice.
• For dinner: 250 g boiled Brussels sprouts, 1 slice of grain bread.

The third cabbage day

• For breakfast: 250 g baked Brussels sprouts with mushrooms (champignons), tea.
• For lunch: vegetable soup, salad (cucumbers, tomatoes, greens), 1 slice of grain bread, tea.
• For an afternoon snack: 50 g of whole grain bread, tea, 1 apple or pear.
• For dinner: 300 g boiled cabbage, juice or tea.

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