Brussels sprouts and broccoli are reputably the most unpopular cousins of the cruciferous vegetable family.
In terms of taste these two cousins may not be everybody’s favourite, but they are filled with large amounts of nutrients, with few calories. Brussels sprouts and broccoli are among the 20 most nutritious foods according to their Aggregate Nutrient Density Index (ANDI) scores, which measures vitamin, mineral, and plant nutrient content in relation to calorie content. One cup of raw Brussels sprouts provides 38 calories (one cup of chopped broccoli 31); 0 grams (g) of fat (same for broccoli); 8 g of carbohydrates (6 g for broccoli) and 3 g of protein for both of them. They are also rich in vitamins A, C and K, as well as folate (vitamin B9) and potassium.
To avoid around the unpleasant sulfurous odour and taste of Brussels sprouts, try oven roasting them. Select sprouts that are fresh and smaller in size, as these are sweeter and tenderer. Leaves should be tight and firm, as loose leaves indicate older sprouts. After sprinkling with olive oil, lightly salt them; grind ample amounts of black pepper and add other favourite spices or herbs, before oven roasting them for about 30 minutes until just tender. Toss them a few times before browning. This will transform the taste and highlight the almost nutty flavour. Be careful, as overcooking may bring out a bitter flavor.
Broccoli tastes at its best when fresh and young stalks are selected, otherwise it may become fibrous and woody, and taste sulfurous. Apart from oven roasting similar to Brussels sprouts, but for a shorter period of time, chopped broccoli can be sautéed after drizzling with olive oil and similarly flavoured. Chopped raw broccoli works well in salads and can even be added to a wrap, sandwich or pizza.
Both these cousins respond well to steaming until just tender before eating, or to enhance the flavour after steaming, sprinkle with olive oil and spices and briefly brown in a pan.
Cruciferous vegetables have been linked to unique health benefits, as they contain essential vitamins and minerals, as well as antioxidants that protect your cells from damage. The Journal of the American Heart Association recently published online (April 2018) an observational study that linked the eating of three or more servings of vegetables daily with less thickening of the carotid arteries in the neck (which supply blood to the brain), compared to eating less than two servings per day. Cruciferous vegetables were associated with the strongest benefit and include vegetables such as kale, cauliflower, brussels sprouts, bok choy, red and green cabbage, turnips, broccoli, radish and watercress.
Sources:
Small diet tweaks can help your heart and overall health. Published in the January 2018 edition of the Harvard Heart Letter. Harvard Medical School. (www.health.harvard.edu)
How healthy are Brussels sprouts? Updated and published 19 January 2018 in Medical News Today. (www.medicalnewstoday.com)
The many health benefits of broccoli. Updated and published 8 December 2017 in Medical News Today. (www.medicalnewstoday.com)
Vegetable intake tied to better artery health. Published in the July 2018 edition of the Harvard Health Letter. Harvard Medical School. (www.health.harvard.edu)
HEALTH INSIGHT
July 2018
