All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Okra

Olives

Onions

Oranges

Organ Meats

BRUSSELS SPROUTS

Typical serving size:

½ cup, cooked (78 g)

HOW THEY HARM

Bloating and flatulence

WHAT THEY HEAL

Cancer

Heart disease

High blood pressure

Birth defects

Digestion

Cataracts

Weight gain

BRUSSELS SPROUTS FACTS

Brussels sprouts were named after the capital of Belgium, where it is thought that they were first cultivated

Brussels sprouts are not actually sprouts
Nor are they baby cabbages

French settlers in Louisiana introduced the sprouts to America

Most brussels sprouts are grown in California
They are available all year round, but their peak growing season is autumn through early spring
Brussels sprouts look like miniature heads of cabbage
They are similar to cabbage in taste, but they are slightly milder in flavor and denser in texture
Brussels sprouts and cabbage are members of the cruciferous vegetable family
These vegetables are an excellent source of vitamin C

Health Benefits

Fights cancer
Brussels sprouts contain antioxidants that detoxify cancer-causing free radicals
Studies link higher consumption of cruciferous vegetables with a lower incidence of several types of cancer
Combats heart disease
Just ½ cup (78 g) of brussels sprouts provides 80% of the vitamin C you need each day and a good amount of vitamin A, both of which help fight heart disease
Lowers blood pressure
The potassium in brussels sprouts helps to lower blood pressure
Reduce risk of birth defects
The folate in brussels sprouts may help prevent birth defects, specifically neural tube defects
Aids digestive health
Fiber is well known for helping to maintain a healthy digestive tract and brussels sprouts are a good source of this nutrient
Staves off cataracts
Vitamins A and C in brussel sprouts help ward off cataracts, which can cause blurry vision
Helps with weight loss
The fiber in brussel sprouts helps you feel fuller longer so you eat less

Health Risk

Gas
Brussels sprouts contain a fair amount of fiber, which can cause gas and bloating

Allergies

Sauté thinly sliced sprouts with minced garlic over high heat to caramelize

Roast lightly oiled sprouts with chopped walnuts

Toss quartered sprouts into a stir-fry

Buying Tips

Choose firm, compact sprouts that are bright green in color, with unblemished leaves

Fresh brussels sprouts should be displayed in stores chilled
If they are kept at room temperature, their leaves will turn yellow quickly
Yellow or wilted leaves are signs of age or mishandling

Old sprouts also have a strong, cabbage-like odor

It is best to choose sprouts individually from bulk displays rather than pint or quart tubs

Select sprouts that are similar in size, so they will cook more evenly

Avoid sprouts that are puffy or soft

Storing Tips

Do not wash or trim sprouts before storing them, but you may remove the yellow or wilted outer leaves

If you have purchased sprouts that have been packaged in a cellophane-covered container, take off the wrapping, examine the sprouts, remove any that are in bad condition, return them to the container, re- cover with cellophane, and refrigerate

Place loose sprouts in perforated plastic bag

Fresh sprouts will keep for 3 to 5 days