Brussel Sprouts: Nutritional Value of Brussel Sprouts

Brussels Sprouts: Tiny Cabbages with Big Flavor

Brussels sprouts, those tightly packed little green globes that grow on a tall stalk, are a unique and often misunderstood vegetable. Often relegated to the “yucky” vegetable category by picky eaters, Brussels sprouts, when prepared correctly, are a true culinary delight. Don’t let their reputation fool you – these miniature cabbages are packed with flavor and they’re surprisingly easy to grow in your own backyard. Plus the nutritional value of brussel sprouts make them as good for you as they are tasty.

Imagine strolling through your garden, snapping off a stalk laden with Brussels sprouts. The satisfying “pop” as you harvest them, the fresh, earthy scent – it’s all part of the fun. Whether you’re a seasoned gardener or just starting out, Brussels sprouts are a rewarding and delicious addition to your veggie patch.

Why Grow Brussels Sprouts?

• Unique and Fun: They grow on a tall stalk, making them a visually interesting and fun addition to your garden.
• Delicious and Nutritious: The nutritional value of brussel sprouts is impressive. They are packed with vitamins, minerals, and fiber, making them a healthy and tasty addition to your diet.
• Cold-Weather Crop: They thrive in cool weather, making them a perfect fall and winter crop.
• Easy to Grow (with a little know-how): While they have a few specific needs, Brussels sprouts are relatively easy to grow, even for beginner gardeners.
• Versatile in the Kitchen: They can be roasted, sautéed, grilled, or even eaten raw.
• Impress Your Friends: Growing your own is a great way to impress your friends and family with your gardening skills.

How to Eat Brussels Sprouts:

• Roasted: Roasting Brussels sprouts brings out their sweetness and gives them a crispy, caramelized texture.
• Sautéed: Sautéing Brussels sprouts with garlic and olive oil is a quick and easy way to prepare them.
• Grilled: Grilling Brussels sprouts adds a smoky flavor that complements their earthy notes.
• Shredded and Raw: Thinly sliced raw Brussels sprouts add a crunchy element to salads.
• In Casseroles: Brussels sprouts are a delicious addition to casseroles, especially when combined with cheese and bacon.
• In Soups and Stews: Brussels sprouts add a hearty and nutritious element to soups and stews.

Growing Brussels Sprouts:

Brussels sprouts are biennials, but they are typically grown as annuals since we harvest them in the first year. They are a cool-weather crop, growing best in USDA hardiness zones 3-7.

• Planting: Plant Brussels sprout seedlings or transplants in late summer or early fall for a fall harvest.
• Watering: Brussels sprouts need consistent moisture, especially during head formation. Water deeply at the base of the plants, avoiding overhead watering which can encourage disease.
• Fertilizing: Brussels sprouts benefit from regular feeding with a balanced fertilizer.
• Light: Brussels sprouts need full sun (at least 6-8 hours per day).
• Soil: Well-drained soil is crucial for Brussels sprouts. Amend your soil with compost or other organic matter to improve drainage and fertility.

Tips and Tricks:

• Choose the right variety: There are several Brussels sprout varieties available, so choose one that’s suited to your climate and growing conditions.
• Pinch off the top: Pinching off the top of the plant in late summer encourages the sprouts to mature.
• Hilling: As the sprouts begin to form, hill soil around the base of the plants to provide support.
• Harvest after a frost: Brussels sprouts taste sweeter after a light frost.
• Don’t overcook: Overcooked Brussels sprouts can become mushy and bitter.

Brussels Sprouts Cuisine:

Brussels sprouts are incredibly versatile in the kitchen. They pair well with a variety of flavors, from bacon and Parmesan cheese to balsamic vinegar and maple syrup.

Here’s a simple recipe to get you started:

Roasted Brussels Sprouts with Bacon and Balsamic Glaze

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 4 slices bacon, chopped
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon maple syrup
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper.
3. Spread Brussels sprouts in a single layer on a baking sheet. 4.¹ Scatter chopped bacon over the Brussels sprouts.
4. Roast for 20-25 minutes, or until tender-crisp and bacon is cooked.
5. Whisk together balsamic vinegar and maple syrup.
6. Drizzle balsamic glaze over roasted Brussels sprouts and bacon.
7. Serve immediately

Nutritional Value of Brussel Sprouts

According to the USDA FoodData Central, 100g of raw Brussels sprouts provides the following nutritional information:

• Calories: 43
• Protein: 3.4g
• Fat: 0.3g
• Carbohydrates: 8.6g
• Fiber: 3.8g
• Sugars: 2.6g
• Calcium: 42mg
• Iron: 1.4mg
• Magnesium: 23mg
• Potassium: 389mg
• Vitamin C: 85mg
• Folate: 61mcg
• Vitamin A: 127 IU
• Vitamin K: 156mcg

Summary and Conclusion: Nutritional Value of Brussel Sprouts

Brussels sprouts, with their unique growth habit and delicious flavor, are a fantastic addition to any garden. They’re a cool-weather crop that’s easy to grow, and they offer a wealth of nutritional benefits. So, why not give them a try? You might just discover your new favorite fall vegetable!

Disclaimer: This post is for informational purposes only and should not be construed as health, wellness or nutrition advice. Please see our full disclaimers here.

 

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