· Brussels sprouts can be boiled, steamed or roasted. To oven-roast Brussels sprouts, simply each sprout in half and place in a oven proof bowl. Drizzle with olive oil and sprinkle with coarse salt and freshly ground black pepper, toss well and roast at 220° C for about 15-20 minutes, until well brown and tender. Ensure that you turn the sprouts once halfway through roasting. Serve warm as an accompaniment to main courses like braised meats etc.
· They are usually served as a side dish, but when steamed they can be added in chilled salads served with dressings of your choice. A thin mayonnaise base dressing will go very well with Brussels sprouts.
· To make a nice healthy stir fry, try tossing quartered Brussels sprouts in olive oil and balsamic vinegar for a healthy snack.
· Toss steamed Brussels sprouts with sliced walnuts, red onions and a mild cheese like feta or brie for a crunchy side dish which can be had as a snack.
How to store brussels sprouts
Once you purchase the sprouts, remove wilted leaves, if any. Place in zip lock bags and refrigerate. If placing in containers, cover with cling film and then refrigerate. They can be kept for 7 to 10 days. If you want to freeze Brussels sprouts, blanch them first for three to five minutes, cool and freeze.
Health benefits of brussels sprouts
· Brussels sprouts are an excellent source of Vitamin C and a good sources of Vitamin A, B and K.
· They also contain folate, proteins and beta carotene which is an anti oxidant. Anti oxidants help in disarming free radicals.
· They are believed to protect against colon cancer, due to Sinigrin, a compound present in Brussels sprouts.
· Consumption of Brussels sprouts, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Now, research reveals that they provide significant cardiovascular benefits as well.