Health Benefits
- A source of vitamin B5
- A source of vitamin B6 which contributes to the reduction of tiredness and fatigue.
- High in folate (135) which contributes to the normal function of the immune system.
- Your Reference Intake for vitamin C
- A high protein food as 33% of its calories comes from protein
- Naturally low in calories
- Naturally high in fibre
- Naturally fat free
Nutritional Value
| Per 100g (raw) | |||
| Calories | 42kcal | ||
| Protein | 3.5g | ||
| Carbohydrate | 4.1g | ||
| Fat | 0.4g | ||
| Fibre | 4.1g |
Preparing
Brussels sprouts should be bought as fresh as possible as older ones are more likely to have a strong unpleasant flavour. They should be small and hard with tightly wrapped leaves. Cut away the bottom of the stalk and remove outer leaves before use.
Some people cut a cross across the bottom of the sprout before cooking. If they are being boiled, they are usually cooked whole unless they are very big. If they are being stir-fried or used in a gratin or similar dish they will need to be cut into smaller pieces or sliced.
Using
Brussels sprouts can be served on their own as a vegetable or in a vegetable dish. They are traditionally served with chestnuts at Christmas and have an affinity for other nuts especially sweet ones such as almonds.
Brussels sprouts should be boiled very briefly or braised slowly in the oven. To stir-fry, slice into small pieces and fry in oil with onion, ginger and almonds. They can be blanched and refreshed to re-heat at a later stage to keep their colour.
Brussels sprouts can be baked in the oven with cream and milk and parmesan cheese. Other flavours and ingredients that go well with Brussels sprouts include bacon lardons, water chestnuts, bamboo shoots and sesame oil.
Looking for some recipe inspiration? Why not try these tasty Brussel Sprouts with Chilli and Lemon
