Brussels sprouts are a mini vegetable, but with many benefits. They belong to the cauliflower family. They are green in color, although there are also red and purple ones.
Properties and benefits:
They are very rich in antioxidants, and rich in iron, essential if you have anemia. They have very few calories and a lot of fiber, so it is a vegetable that will provide you with a lot of satiety. Their fiber helps us regulate blood glucose and reduce levels of bad cholesterol. Since they have almost no sodium, but a lot of potassium and water, they help us cleanse the body. In some cases, they can cause bloating or difficulty in digestion due to the combination of soluble fiber and sulfur compounds, so we advise you to drink an infusion after consuming them. The good thing is that if you combine them with foods rich in vitamin C, you will better absorb their iron. Brussels sprouts help with sleep and improve exhaustion, as well as take care of eye health.
Nutritional value per 100g:
Calories: 54 kcal
Proteins: 9.8g
Fats: 0.3g
Carbohydrates: 6.6g
Fiber: 8.8g
Potassium: 389mg
Iron: 1.4mg
Magnesium: 23mg
Storage and tips:
You can store them in the refrigerator for up to a week, but you can also freeze them if you have decided not to eat them. However, if you freeze them, we recommend blanching them for 5 minutes in boiling water.
Recipe and uses in the kitchen:
If you are going to cook them, we recommend making a cross-shaped cut at the bottom of the stem, as this will cook them better on the inside. They can be consumed in multiple ways, in stews, in mixed vegetables, in cream or puree, sautéed in a pan with ham. Or roasted with coconut; Preheat the oven to 200 degrees, clean the sprouts and remove their stalks, then cut them in half. Place them on a baking tray. Now you should mix a tablespoon of Dijon mustard with 30ml of coconut oil, 10ml of vinegar, a tablespoon of mustard seeds, salt and pepper. Mix well and pour the sauce over the sprouts. You should bake for approximately 15 minutes.
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