Brussel Sprout Salad Recipe - Dr. Monica Bravo (2024)

FAQs

What is the healthiest way to eat Brussel Sprouts? ›

Roasting Brussels sprouts caramelizes their natural sugar and mellows out bitter notes, providing rich flavor and a crispier texture. Brussels sprouts are a good source of fiber and vitamins C and K, notes the Harvard T.H. Chan School of Public Health.

The soak time tenderizes the sprouts so the middles are softer. Don't worry, they won't be soggy! I would never do that to you. If, like me, you don't mind some chew to your sprouts, you don't need to soak the Brussels sprouts prior to cooking.

Steaming and boiling use moist heat, and moist heat can make Brussel Sprouts mushy and stinky—not a good combo. Give them the treatment they deserve by roasting them instead.

Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes.

If any of the leaves have brown spots or are yellowing, it's a sign of early spoilage. If you remove the blemished leaves and the interior looks OK, you can still use the sprout. However, if the interior leaves are also showing blemishes or yellowing, it's best to toss it (or compost it, if you can).

It's important to wash Brussels sprouts before you eat them to get rid of dirt, bugs, pesticide residue, and bacteria. Luckily, it's easy to wash these delicious vegetables.

The larger the Brussels sprouts grow, the more they take on the qualities of cabbage. Large pieces will be slightly more bitter, while smaller Brussels sprouts are a little bit sweeter. Save the big ones for roasting, when the combo of high heat and fat coaxes out every drop of sweetness.

We love Brussels sprouts in so many dishes, whether roasted or fried. But there's some exciting preparations that don't necessarily involve cooking at all. Raw Brussels sprouts can be a delicious addition to so many salads and slaws, and they couldn't be easier to enjoy.

Individual sprouts: Brussels sprouts sold by the pound are what you find most often at the market. They need to be trimmed of their dry ends and yellowed or damaged leaves before halving and cooking.

When Brussels sprouts are cooked, they may undergo some nutrient changes. Levels of the antioxidant vitamins E and K increase during cooking, but levels of some water-soluble nutrients, such as vitamin C, decrease.

What is the healthiest way to eat sprouts? ›

Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.

Tip for digestion :

Blanch Brussels sprouts in boiling, salted water for 5 minutes before cooking. This makes them easier to digest. You can also freeze them after blanching. This will preserve their flavour and health benefits.

Boiling will cause Brussels sprouts to lose some of their nutritional value so steaming, stir-frying, or roasting are generally preferred. The leaves cook faster than the core, so cut an X in the bottom of the stem for even cooking when cooking the sprouts whole.