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Brussels sprouts were first cultivated near Brussels, Belgium, in the 16th century - hence the name. This healthy veggie was just one of the good things Thomas Jefferson introduced to the United States. One cup of cooked Brussels sprouts (156 g) contains only 56 calories and is an excellent source of folate and vitamins A, C and K. This same portion provides a good source of fiber, iron, potassium, manganese, thiamin, vitamin B6, and offers a substantial quantity of the carotenoid antioxidant beta-carotene, lutein and zeaxanthin. Austrian researchers have shown that the consumption of Brussels sprouts can reduce DNA damage by nearly 40%, and that consumption of Brussels sprouts increased blood vitamin C levels by 37%. Brussels sprouts appear to fight free radicals with double barrels: with both direct antioxidants –which work directly to neutralize free radicals - and indirect antioxidants – which stimulate the body's own antioxidant systems. Brussels are therefore an Antioxidant Superfood.
Total Time: 15 min
Brussels sprouts may be stored in a loosely closed plastic bag in the refrigerator for up to 5 days.
Any wilted or yellow outer leaves should be removed and the stems of the sprouts trimmed, although not flush with the bottoms, before cooking. Cutting an “X” in the base of the sprouts helps the heat penetrate the solid core and allows the sprouts to cook evenly. Brussels sprouts can be cooked in a variety of ways, although care must be taken to avoid overcooking, which turns the stems mushy. Sprouts may be boiled, braised, steamed, or microwaved and can be seasoned with mustard, dill, caraway, poppy seeds, or sage leaves.
Brussels sprouts are usually selected on the basis of size and appearance. Small, compact, fresh sprouts that are bright green will have the freshest flavor and the crispiest texture.