Steamed Brussels Sprouts: The Ultimate Healthy Vegetable
People often question whether some foods, such as brussels sprouts, can actually be cooked. While there are a few methods of cooking brussels sprouts, one of the most popular is steaming. In this article, we explore how to steam brussels sprouts and some tips and tricks you may find helpful when cooking them.
What are Steamed Brussels Sprouts?
Steamed Brussels sprouts are a healthy way to prepare this vegetable that can be enjoyed in many different ways. They are a great source of vitamin C, folate, and vitamin K and by steaming them you preserve all the good stuff.
Aside from their nutritional value, Brussels sprouts are also packed with health-promoting compounds. For example, they contain polyphenols—plant chemicals that have antioxidant properties—and flavonoids, which are antioxidants that support heart health and help to protect against cancer and other diseases. In addition, Brussels sprouts are high in glucosinolates, which have been shown to help protect the body against cancer and promote healthy blood sugar levels.
Additionally, they are a low-calorie food option that can be eaten as part of a healthy diet.
To sum up the benefits of eating Steamed Brussels sprouts:
-They’re packed with vitamins and minerals, and they taste great too!
-It’s a good source of fiber.
-They are high in potassium.
-When steamed they contain low calories and fat.
-They contain cancer-fighting antioxidants.
-They’re a good source of vitamin C.
If you’re looking for a healthy vegetable option, steamed Brussels sprouts are a great way to go.
How to steam brussels sprouts
If you’re looking for a healthy vegetable side dish, steamed brussels sprouts are the perfect choice. Not only do they have a great flavor, but they’re also low in calories and carbs. Plus, they make a delicious addition to any meal.
Here are four tips for steaming the sprouts successfully:
1. Clean and peel your brussels sprouts before cooking them. Although brussels sprouts have a mild flavor, they can still get very messy in the kitchen. The best way to avoid this is to clean them thoroughly.
2. Wash and cut off the ends of the sprouts so they sit flat on the cutting board or plate. Then use a vegetable peeler to remove any loose outer leaves if they are large or spiky. You should also trim off any withered or damaged outer leaves before cooking, as these will make it harder for the brussels to brown during cooking.
3. If you have time, you can even blanch your sprouts first by slicing each end of the sprout in half through its full thickness. Make sure you are only doing this for small brussels sprouts, so that the cut will not interfere with the cooking process.
4. Then place the cut side down in a pot of boiling water and cook for 2-3 minutes to remove any bitterness. After that, drain off any remaining water and immediately immerse them in ice water (or stir into a bowl of ice water) to stop them from cooking too much or losing their bright green color.
Once they’re cool enough to handle, use tongs or your fingers to separate each sprout into a single layer on your cutting board, so they can cool faster.
Deep fried brussels sprouts
A recent study published in the journal ‘Food Chemistry’ revealed that deep frying Brussels sprouts can actually be healthy for you. Researchers from the University of Illinois at Urbana-Champaign cooked brussels sprouts in both olive oil and canola oil before frying them.
They then analyzed the fatty acids in the vegetables and found that both oils had health benefits for brussels sprouts. Canola oil had a higher level of monounsaturated fats, which are beneficial for your heart, while olive oil had a higher level of polyunsaturated fats.
Both oils were also rich in antioxidants, which help fight free radicals.
Deep frying Brussels sprouts may not be as popular as other forms of cooking, but this study reveals that they can be a healthy option if you fry them the right way.
Brussels sprout chips are surprisingly low in calories and fat, but they are full of wonderful holiday season flavors. This is a healthy snack that tastes great with salsa, guacamole, or any other dip. If you’re cutting calories on your holiday meal you can still enjoy these delicious chips guilt free. They are also gluten-free, paleo friendly and vegan friendly.
Frozen brussels sprouts air fryer
Frozen Brussels Sprouts: Air Fryer Version
If you’re looking for a healthier way to enjoy Brussels sprouts, then try air frying them instead of boiling or steaming them. Air frying makes them crispy and healthy, without all of the unhealthy oils and fats that come with other cooking methods. Plus, they’re a great way to use up any leftover Brussels sprouts from your holiday feast.
Here’s how to make frozen Brussels sprouts using an air fryer:
1. Preheat your air fryer to 320 degrees Fahrenheit.
2. Spread a layer of Brussels sprouts in the bottom of the air fryer basket.
3. Drizzle olive oil over the top of the Brussels sprouts, if desired.
4. Place the air fryer basket in the oven and cook for 10 minutes, or until the Brussels sprouts are crispy and golden brown.
5. Serve immediately, with your favorite dipping sauce on the side!
Smoked brussels sprouts
The health benefits of Brussels sprouts are well-known, but did you know they can also be smoked? Smoking Brussels sprouts not only enhances their flavor, it also increases their health benefits. Here are four reasons why you should smoke your sprouts:
1. Smoking Brussels sprouts increases their antioxidant levels. Studies have found that smoking Brussels sprouts can increase their antioxidant levels by up to 160%. This means that they can fight off free radicals and help protect your cells from damage.
2. It helps improve blood flow. When you smoke Brussels sprouts, the smoke inhalation causes a rise in blood flow to the lungs. This increase in blood flow helps remove toxins and other harmful substances from the lungs and improves your breathing ability.
3. Smoking Brussels sprouts helps reduce inflammation. Smoked Brussels sprouts contain high levels of phytonutrients which can help reduce inflammation throughout the body. Inflammation is a common cause of chronic diseases such as heart disease, stroke, and cancer.
4. Brussels sprouts can improve cognitive performance. In addition to boosting your immune system, smoking Brussels sprouts has been shown to improve cognitive performance by improving brain function and reducing inflammation in the brain.
5. The sprouts decrease your risk of cancer. Research studies have found that smoking Brussels sprouts can reduce the risk of many types of cancer, including lung and bladder cancers as well as oral, stomach and cervical cancers.
How to smoke these veggies
If you’re not familiar with smoking, it’s a simple process used to cook food. You fill a smoker or grill with wood chips, charcoal, or even hickory firewood and set the temperature to a low level. You then place your food in the smoker or grill and let it cook. The smoke from the wood will cook the food while preserving its color and flavor. Smoking is a great way to cook vegetables, especially brussel sprouts!
To smoke brussel sprouts:
1. Preheat your smoker to 225 degrees F (107 degrees C).
2. Fill a smoker bag with brussel sprouts and put them in the smoker.
3. Smoke for about 20 minutes, or until they are cooked through.
4. Remove from the smoker and enjoy!
Brussels sprouts stir fry
If there’s one vegetable that deserves a spot at the center of your plate, it’s Brussels sprouts. These little gems are packed with fiber, vitamins, and minerals, making them a healthy food choice whatever you’re cooking them with.
But if you’re looking for an especially healthy way to enjoy these greens, try this easy Brussels sprout stir-fry recipe.
1 lb. Brussels sprouts, trimmed and thinly sliced
1 teaspoon olive oil
Salt and freshly ground black pepper, to taste
3 cloves garlic, minced
2 teaspoons grated ginger
1 tablespoon soy sauce
½ cup chicken broth
Optional toppings: green onions, fresh cilantro, fresh shiitake mushrooms, sesame seeds , sesame oil, toasted pumpkin seeds.
How to prepare:
1. Place Brussels sprouts and olive oil in a microwave-safe bowl. Cook at high power for 3 minutes, or until Brussels sprouts are hot and wilted. Season with salt and pepper as desired.
2. Add remaining ingredients to a small skillet over medium heat.
3. Cook garlic, ginger, and soy sauce in the pan until fragrant, about 30 seconds to 1 minute.
4. Add chicken broth and simmer over medium heat for 4 minutes or so, until Brussels sprouts are tender.
5. Transfer mixture from the skillet into a bowl and let it sit for three minutes before mixing everything together.
6. Serve immediately with toppings of your choice (roasted green onions, cilantro, shiitake, soy sauce, etc). Bon app!
Blanched brussels sprouts
If there’s one vegetable that can be considered a powerhouse of nutrients and health benefits, it’s Brussels sprouts. But why blanching them? The process of blanching Brussels sprouts removes their outer leaves and tough fibers, resulting in a more tender and delicious vegetable. If you’re looking for a quick and eay way to prepare these healthy veggies, blanching them is the way to go.
To blanch your sprouts: boil water in a pot and place brussels sprouts in it. Cover the pot and bring the water to a boil. Simmer for 2 minutes or until the brussels sprouts are still a bit raw but more tender.
The ways to cook brussels sprouts in a nutshell:
Steamed: Steam brussels sprouts in a pressure cooker or rice cooker according to the manufacturer’s directions.
Blanched: Boil water in a pot and place brussels sprouts in it. Cover the pot and bring the water to a boil. Simmer for 2 minutes or until the brussels sprouts are still a bit raw but more tender.
Boiled: Boil water in a pot and place brussels sprouts in it. Cover the pot and bring the water to a boil. Simmer for 5 minutes or until the brussels sprouts are tender.
Stir Fried: Preheat the oven to 375 degrees F (190 degrees C). Arrange brussels sprouts on an oven-safe dish and bake for 10 minutes or until tender.
Fried: Fry brussels sprouts over medium-high heat for 3–5 minutes per side or until they are tender.
If you’re looking for a healthy vegetable that’s easy to prepare and tastes delicious, then steamed Brussels sprouts are the perfect choice. Not only steamed but however you prepare them, they are a winner! Give them a try the next time you make dinner and see how much you love them!