Eating Healthy Recipe ~ Garlic Lemon Brussels Sprouts | Future Expat (2024)

FAQs

What's the healthiest way to eat Brussels sprouts? ›

This crispy roasted Brussels sprouts recipe is my favorite healthy side dish! A delicious lemon Parmesan dressing makes it bright, zingy & addictive.

With all of these benefits, you may be wondering if it's okay to eat Brussels sprouts every single day. Rifkin's expert opinion is that it's safe to do so, but you also want to make sure you're eating other nutrient-rich foods too.

Brussels sprouts are one of those foods that will make you feel full for longer. All these reasons make it a good option to include it in your diet to reduce weight.

This is because they contain a complex sugar called raffinose. Raffinose is broken down by an enzyme called alpha-galactosidase. Our digestive system doesn't produce a huge amount of this enzyme and when we consume a lot of raffinose, in the form of those delicious balls of goodness, our body has to adapt.

Adding even just one or two servings of Brussels sprouts to your diet a few times a week can help you meet your vitamin C needs. Brussels sprouts are high in vitamin C, an antioxidant that's important for immune health, iron absorption, collagen production, and the growth and repair of tissues.

A ½ cup of Brussels sprouts is a good source of Vitamin K (137% RDI) and Vitamin C (81% RDI) Kids, Ages 5-12 Teens and Adults, Ages 13 and up Males 2½-5 cups per day 42 - 6½ cups per day Females 2½-5 cups per day 3½-5 cups per day *If you are active, eat the higher number of cups per day.

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).

Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can't easily break down. This can cause you to have belly pain, gas, and either diarrhea or constipation.

While broccoli may have a higher count of calories, fat, and carbs, it is richer in calcium, iron, and pantothenic acid (a B vitamin that does wonders for healthy hair), and has a bit more potassium. Brussels sprouts, on the other hand, are lower in sodium.

5 Reasons for Weight-Watchers to Eat Sprouts

They abound in vitamins and antioxidants which boost overall strength. 3. These tiny germinated shoots help to reduce the belly fat, maintain blood sugar levels and protect your heart as well.

Are Brussel sprouts anti-inflammatory? ›

Brussels sprouts are a source of fiber and may reduce inflammation. This cruciferous vegetable offers nutrients, including antioxidants, minerals, and vitamins.

Garlic. Garlic is a common ingredient in many dishes, but it may cause gas and bloating in some. In rare cases, a person may have an allergy or intolerance to garlic that causes bloating and gas. People who are gassy due to garlic consumption may notice some odor.

Vegetables like broccoli, Brussels sprouts, cabbage and cauliflower are high in sulfur and can cause bloating and gas. Try some of these vegetables to see if they are easier to digest: carrots, spinach, sweet potatoes, zucchini, green beans, celery and squash.

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.

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.

It's hard to beat the caramelized crispness of roasted Brussels sprouts (perhaps with a maple-Dijon glaze), but these little green guys can also be eaten raw. They're delicious when shaved in a salad dressed with olive oil and lemon juice, to start.

Steaming Brussels sprouts preserves more of the nutrients and antioxidants than any other cooking method. And they turn out tasting like crisp-tender, sweet little nuggets. Plus they're just about the quickest veggie side dish you can cook.