Brussels sprouts look like mini-cabbages more than anything are packed with vitamins and minerals that support a healthy immune system. Their highly nutritious, and extremely versatile in preparation with a number of different recipes.
With a variety of options for how to add them to your diet, you won’t ever get bored with these perfectly crafted vegetables made by nature for you.
These little cabbages are grown for their edible buds and may have gotten their name from Brussels, Belgium, where they are believed to have originated and are highly popular. Ancestors of the modern Brussels sprout were most likely cultivated in ancient Rome, but the sprouts we know and love today were likely grown as early as the 13th century in Belgium (Wikipedia).
Nutrition of Brussels Sprouts
They are a small round leafy vegetable, and are packed with phytonutrients, including protein, vitamins, minerals, and fiber.
The vitamins include, vitamin C and K , some B-complex vitamins, like B-6, and folate. The minerals include, trace amounts of selenium, copper, zinc and manganese, iron, calcium, potassium and phosphorus.
Brussels sprouts are also a great source of vitamin A, which is an antioxidant required for maintaining healthy mucus membranes, skin, and promoting optimal eye health, reducing the risk of macular degeneration.
They can also cause gas and bloating if eaten raw, as they have an enzyme that is difficult to digest. Cooking them breaks this enzyme down and the nutrition of the vegetable becomes more bio-available to the body.
Brussels Spouts and Cancer
Vegetables rich with vitamins A and C have shown to offer protection against some cancers such as oral cavity, and lung cancer. The extent of cancer-protection in Brussels sprouts is still widely researched, but findings hint that this vegetable among others, can help fight cancer causing agents, as well cleansing the body of toxins.
Preparing Brussels Sprouts
Brussels sprouts can be roasted in the oven, used in stir-fry’s, shredded and used in salads, added to soups, casseroles, pasta dishes, and used as garnish around poultry and fish.
There is really no right or wrong way to prepare them!
Now that we have your taste buds going, let’s present our featured recipe: Creamy Brussels Sprouts Casserole, and here is what you will need.
Creamy Brussels Sprouts Casserole
1 – 8 ounce package, cream cheese, room temperature
1 cup sour cream
1/2 pound sliced fresh mushrooms (optional)
1 medium onion, chopped
2 tablespoons butter (or coconut butter)
1 ½ pounds fresh Brussels sprouts, ends cut off
Optional to use 2 packages – 10 ounces each of frozen Brussels sprouts, thawed and drained
3/4 cup shredded cheese, your choice, cheddar, Monterey, Mozzarella, goat cheese, or any hard cheese
Heat Oven to 350 degrees
In a small bowl, beat cream cheese and sour cream until smooth. Set aside.
In a large skillet, sauté mushrooms and onion in butter until tender. Stir in Brussels sprouts. Remove from the heat and stir in cream cheese mixture.
Grease a 2 quart baking dish, and spoon mixture in spreading out evenly.
Cover dish and bake for 25-30 minutes or until bubbly. Uncover and sprinkle with cheese. Bake 5 minutes longer or until cheese is melted. Make 6-8 servings
Enjoy as a stand alone dish, or as a side dish with your favorite meat recipe.
More Brussels sprouts recipes here at Splendid Recipes and More…
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