Brussels sprouts

Of the Brussels sprouts is one of the finest and most popular winter vegetables that is also often served with a roast. It has a distinctive taste and many health benefits.

What you should know about Brussels sprouts

The Brussels sprouts, a leafy vegetable, belongs to the cruciferous family. The florets are light to dark green and about the size of a walnut. The relatively young vegetables were not raised by farmers in Belgium until the 19th century. Therefore the Brussels sprouts are often called Brussels cabbage designated. From here, the vegetables spread throughout Europe and the USA.

The entire plant can reach a height of one meter. The cabbage needs good soil and a lot of effort, because the vegetables are picked by hand. The main harvest takes place in late autumn and winter, but the frozen cabbage is available all year round. The florets must not be stored for too long. Therefore a fresh sale takes place. As is the case with kale, Brussels sprouts only develop their special advantages after the first brief exposure to frost, because then they are more tender, more aromatic and also easier to digest. The Brussels sprouts have a strong, yet fine and unobtrusive taste and a creamy and buttery consistency.

Importance to health

There is no other type of cabbage that contains more vitamin C than Brussels sprouts. With at least 110 mg per 100 g of winter vegetables, the recommended daily dose is well covered.

Vitamin C strengthens the immune system. Regular consumption is therefore particularly advisable in the cold season. In addition, the florets contain remarkable amounts of vitamins B and K, potassium, magnesium and zinc.

Due to the vitamin B content, winter vegetables have a balancing effect on the nervous system. Compared to other types of cabbage, Brussels sprouts contain the largest amount of the important glucosinolates. These are secondary plant substances that are converted into mustard oils in the body. These inhibit the reproduction of bacteria, viruses and fungi. They also promote blood circulation and have an antioxidant effect. The latter ensures that the cells are protected from free radicals and therefore not damaged. The Brussels sprouts are said to have a cancer preventive effect. Brussels sprouts also contain a lot of fiber, which stimulates digestion.

Ingredients & nutritional values

The water content of the florets is lower than that of other types of cabbage, which is reflected in the energy content: With around 43 calories per 100 grams, the Brussels sprouts are slightly higher in calories than their relatives, but they are also a very valuable source of vitamins and minerals.

Winter vegetables, for example, contain plenty of vitamins A, B1 and B2 and plenty of vitamin C. Therefore, Brussels sprouts are rightly considered a vitamin bomb. In addition, Brussels sprouts contain twice as much iron and potassium as, for example, white cabbage. Like all types of cabbage, Brussels sprouts contain the minerals and vitamins in a balanced ratio. The fiber saturates, so the vegetables are also suitable for a diet, especially since the fat content is very low.

Intolerances & allergies

Brussels sprouts are difficult to digest for some people. You get gas and stomach ache after consuming it. However, these digestive problems can be significantly reduced with a few tips during preparation. It is important that the Brussels sprouts are fully cooked, as the raw or semi-raw vegetables are even more difficult for the intestines to process and cause the discomfort. In addition, various spices and herbs help make the vegetables easier to digest, for example caraway seeds and coriander. If this is added to the Brussels sprouts during preparation, excessive gas development can be avoided.

Shopping & kitchen tips

Since the Brussels sprouts are an autumn and winter vegetable, the florets taste best when they have already gotten some frost. The starch contained in cabbage was then converted into sugar. In addition, the vegetables are easier to digest.

When buying cabbage, you should make sure that the florets have light to dark green and not yellowish leaves, because the latter indicates a lack of freshness. In addition, the leaves should lie firmly against the head. When touched, a fresh Brussels sprouts feels firm without giving in to pressure, and when you cut it shows a smooth and almost white cut surface. Fresh Brussels sprouts can be kept unwashed and uncleaned for four to five days in the vegetable compartment of the refrigerator. However, Brussels sprouts should not be stored with tomatoes or apples, as both contain the ripening gas ethylene, which causes the cabbage to wither more quickly.

Fresh Brussels sprouts can also be frozen. To do this, after cleaning it, it is cooked for five minutes in boiling salted water and then drained. After cooling, it is packed in a freezer bag. Here it lasts for about six to nine months, but the Brussels sprouts lose their firmness as a result. Preparing the Brussels sprouts is a bit time-consuming, but simple: First, the outer leaves are removed until only the green, smooth head remains. The stems are cut back and, in the case of larger heads of cabbage, incised crosswise, as this allows the florets to cook more evenly. Finally, the Brussels sprouts are washed and allowed to drain.

Preparation tips

Brussels sprouts are usually not eaten raw, as they do not taste good and this can also lead to gas, as the cabbage is heavy in the stomach. Therefore, it should always be at least briefly pre-cooked even for a salad. The cabbage is boiled in salted water. If you want to reduce the typical odor, you can add a few sips of milk.

With butter and salt, Brussels sprouts are a tasty vegetable that can be used as a healthy accompaniment to a wide variety of dishes, if necessary in combination with a cheese sauce. The vegetables go well with meat, poultry and game. Browned onions, apple cubes, some bacon or ham can also be added. Chestnuts and carrots also go very well with Brussels sprouts. If you like it hearty, savory, you can try a vegetable tart made from Brussels sprouts with egg, grated cheese and sour cream.

Classics are a hearty stew with Brussels sprouts or in the pureed form as a fine vegetable cream with cream. The Brussels sprouts are also very suitable for casseroles. Whichever dish is prepared, Brussels sprouts that are cooked too long will lose their taste and nutrients. If you want to use the vegetables for a casserole or gratin, for example, you should only blanch the Brussels sprouts for around five minutes, as they will still cook in the oven.