Brussels sprouts are a favorite vegetable for many families. Children usually like them more than cabbage because they are sweeter and smaller. The following cooking tip will help them cook more evenly and also add a way to flavor the inner part of the brussel sprouts.
After cutting the stalk off of the brussel sprout cut a small x in the base of the sprout. This will help the harder part of the brussel sprout to cook evenly. After it is finished cooking you may want to add a little extra flavor to it especially for children. In a small saute pan, melt about 2 tablespoons of butter and a little nutmeg and a pinch of sugar. After the butter has melted, add the sprouts and swirl them around for a few minutes just to incorporate the flavor in the sprouts. Even big children love this added flavor.
There are several ways to cook the raw brussel sprouts. If you want to boil them, add them to salted boiling water and cook for about 8 to 10 minutes. I have read that cooking them in the microwave, sauteing,steaming or roasting helps retain more nutrients.
Brussel sprouts are loaded with nutrients. They are very high in Vitamin C which will help build up your immunity and help ward off the common cold. They are also know to help in reducing cholesterol. They can a binding of acids in the digestive tract which helps with getting rid of the problems that cause cholesterol. They also contain sulforaphane which is also contained in brocolli which has potent anti-cancer properties. It also has a chemical that helps to repair DNA cells.
Here is a chart of all the nutrients in brussel sprouts–this is enough to make you want to experiment until you find a recipe that your family will enjoy in order to get all their health benefits.
|Nutritional value per 100 g (3.5 oz)|
|Vitamin A equiv.||38 ?g (5%)|
|Thiamine (vit. B1)||0.139 mg (12%)|
|Riboflavin (vit. B2)||0.090 mg (8%)|
|Niacin (vit. B3)||0.745 mg (5%)|
|Pantothenic acid (B5)||0.309 mg (6%)|
|Folate (vit. B9)||61 ?g (15%)|
|Vitamin C||85 mg (102%)|
|Vitamin E||0.88 mg (6%)|
|Calcium||42 mg (4%)|
|Iron||1.4 mg (11%)|
|Magnesium||23 mg (6%)|
|Phosphorus||69 mg (10%)|
|Potassium||389 mg (8%)|
|Sodium||25 mg (2%)|
|Zinc||0.42 mg (4%)|
|Percentages are relative to|
US recommendations for adults.
Source: USDA Nutrient DatabaseI
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