Brussels sprouts are like little baby cabbage, but they are power-packed with good nutrition and many health benefits.
Cabbage, Cauliflower, Brussels Sprouts, and Broccoli, are all from the same family of cruciferous vegetables.
Brussels Sprouts Health Benefits
The National Institute Of Health (NIH) research study explores the influence of different types of cooking methods on the bioactive active compounds (flavonoids and polyphenols) found in brussels sprouts.
Brussels Sprouts contain sulfur-containing compounds called glucosinolates that are responsible for the bitter taste and distinctive odor of brussels sprouts, especially when cooked.
Glucosinolates, according to the author, are converted to different forms of isothiocyanates in the presence of water.
Some studies show that Isothiocyanates may help to fight against some forms of cancer. They can block the genes responsible for the growth of tumors, promotes the increased growth of detoxification enzymes in our bodies, and acts as an antioxidant.
This power-packed vegetable may also help to reduce oxidative stress that may lead to inflammation in our bodies, and help to fight against hypertension (high blood pressure), diabetes, cardiovascular diseases, and may also help to lower cholesterol.
Cooking Methods Of Brussels Sprouts
Brussels Sprouts can be cooked in many different ways. Many prefer to eat them raw, but I love to roast them in the oven. They are tastier, and in my opinion, retain most of their nutritive values.
In this blog, however, I have prepared a delicious stir-fried Balsamic Ginger Garlic Shaved Brussels Sprouts.
In addition, brussels sprouts can be also be
steamed, boiled, stir-fried, blanched, and even microwaved.
What Are The Best Way To Cook Brussels Sprouts?
The NIH research study examines the effect of microwaving and steaming on the bioactive compounds found in Brussels sprouts compared to the fresh uncooked ones.
They found that cooking brussels sprouts by steaming and microwaving decreases some of their bioactive compounds and consequent antioxidant activities to some degree, compared to the fresh uncooked ones. However, cooking them makes them more palatable.
Whether you eat them raw or cooked, they are still nutritious and can be a great addition to your meal plan. Cooking any vegetables for short periods help to maintain most of their nutritive value and health benefits.
Balsamic Ginger Garlic Shaved Brussels Sprouts
Balsamic Ginger Garlic Shaved Brussels Sprouts.
- Wooden Spoon
- Cutting Board
- Small Saucepan
- Garlic Press
- 12 oz Shaved Brussels Sprouts
- 1/2 cup Balsamic Vinegar
- 1/3 cup Ginger, finely diced
- 4 cloves Garlic, minced
- 2 tbsp Olive Oil
- 1 tsp Rosemary, dried
- 2 tsp Salt
- 1 tsp Black Pepper
- Use cutting board and knife to dice onions and fresh ginger.
- Use the garlic press to mince the garlic. If you do not have a garlic press, then garlic can be finely minced with the knife. Add a sprinkle of salt to the minced garlic and use the blade of the knife to carefully press the garlic against the cutting board until it becomes a pureed texture,
- In the small saucepan bring to boil on low the balsamic vinegar, ginger and, garlic for 2-3 minutes. This releases their natural juices and marries the flavors of the ingredients.
- In the wok, heat olive oil for 1 minute over medium flame. Add diced onions, rosemary and cook for 1 minute.
- Add the brussels sprouts to the onion mixture and use the wooden spoon to occasionally stir to avoid burning for 1-2 minutes.
- Season with the salt and pepper.
- Pour the infused balsamic vinegar onto the brussels sprouts and give them a quick stir. Continue to cook for another 1-2 minutes.
- Remove from flame and serve.
Balsamic Garlic Ginger Shaved Brussels Sprouts.
Served over a bed of garden rice is ideal for a Meatless Monday dish.