Brussels Sprouts Brassica Oleracea Recipe
Brussels Sprouts Rich in Anticoagulant Factor Vitamin K
Daily News | Because Brussels sprouts contain vitamin K it would not be wise to over indulge, especially if you need to allow your body to repair and knit skin by allowing the blood to clot. An incident occurred when a man with a mechanical heart had to be rushed to the hospital due to the number of Brussels Sprouts he ate. BBC Reports
Your Take On Brussels Sprouts
Do you eat Brussels Sprouts?
Brussels Sprouts Haiku
A fresh green whole food
clinging tightly on thick stalk
tiny leafy balls
Not a favorite
Of many picky eaters
while loved by others
the kitchen chef who knows best
to tenderize them
Adding piquant spice
brushed in rich olive oil
enhance them with herbs
A Little History
- The mustard family or cruciferae includes some of our favorite winter vegetables like broccoli, brussels sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard, rape, rutabaga and turnip. Some people call Brussel sprouts "mini cabbages" due to their similar appearance.
- The scientific name is Brassica oleracea gemmifera in the Gemmifera group of cabbages.
- Brussels sprouts were named after the city of Brussels in Belgium and were most likely cultivated in that region since the 13th century. Forerunners to modern Brussels sprouts may have come from ancient Rome.
- During the 16th century, Brussels sprouts were extremely favored in southern Netherlands, where they are still loved and produced at a rate of 82,000 metric tons annually. Other countries in Europe, like Germany, also enjoy them.
- Amazingly, the majority [80% to 85%] of U.S. brussels sprouts are found in the frozen section of the supermarket.
Freezing Brussels Sprouts
Unless I invite over a huge crowd of people to chomp down on the stalk of Brussels sprouts, there's no way I can eat them all in one meal or even within a week. Therefore, we need to find ways to keep them.
- Hang up to admire them for a day or so
- Take sprouts gentley off stem and put in refrigerator initially
- Take the amount to go into the freezer. Cut off stalks leaving enough for leaves to hang on during cooking.
- Inspection. Check for bugs like aphids, rinse thoroughly, remove old, dry, motley leaves.
- Now you're ready to blanch or parboil
- Blanch by quickly dipping the veggies into boiling water and then quickly chilling. Dunk the hot sprouts into a bowl of ice water using slotted spoon. This helps remove strong odors; and if you were doing tomatoes the skins would easily come off.
- Mini sprouts are fine. Cut the larger ones into halves. Make sure to keep the bright green color and not over cook, which makes them mushy. This method, also prepares the sprouts for the next step in any cooking recipe, such as broiling, baking, saute and steaming.
- If you are going to use a batch of sprouts for tonight's dinner, then "parboil" by plunging into the boiling water for a few minutes to soften and watch the color turn bright green. You don't have to put into the ice water, as you have simply soften them preparing for the next step of your recipe: braising, grilling, baking or stir-frying.
Planting Brussels Sprouts
Are you adventurous? Do you have a little sunny spot? Sew seeds shallowly outside after possibility of frost. Cover with 1/8th inch of soil. In 4 to 6 weeks transplant seedlings to their permanent positions, 18 to 24 inches apart, in rows that are 24 to 30 inches apart.
In colder areas of the country, you may start seedlings indoors, in greenhouses or covered and protected from frost shelters with full sun exposure. Once danger of frost has past, transplant outdoors.
Benefits of Brussels Sprouts
All the brassica family plants rank high as preventative foods from cancer. That includes broccoli and cabbages. Scientists believe the smelly sulforaphane provides the anticancer properties. Thus, we gain most benefit from raw foods and lose a bit of healthy chemicals when we cook the vegetable.
Lightly cooking through blanching, parboiling, steaming and stir frying do not incur too much loss. I purposefully did not say, "microwave" because this destroys the vitality of foods.
Brussels sprouts and other brassicas are also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.
- PubMed | Effects of consumption of Brussels sprouts on intestinal and lymphocytic glutathione S-transferases in humans. A high intake of glucosinolate-containing cruciferous vegetables, such as Brussels sprouts (Brassica oleraceae), has been linked to a decreased cancer risk. You will have to eat the whole vegetable, as the exact mechanisms have not been determined. Why would anyone want to take a supplement or have an injection of a chemical, when God has provided these living foods for our benefit?
- PubMed | Protective effects of Brussels sprouts towards B[a]P-induced DNA damage: a model study with the single-cell gel electrophoresis (SCGE)/Hep G2 assay. This experiment used the juice of Brussel Sprouts, which reminds me that you can always toss these vegetables into your daily fresh juice mix to preserve your DNA from damage. Who knows, with all the radiation in our environment, you may want a few more items from this plant family in your diet.
- PubMed | It appears more than one researcher has an interest in this plant for cancer prevention. This study focused upon sprout consumption, showing that consumption leads to inhibition of sulfotransferases in humans and to protection against PhIP and oxidative DNA-damage. Thus, we have yet another way good reason to eat our sprouts.
- PubMed | Protective effect of dietary brussels sprouts against mammary carcinogenesis in Sprague-Dawley rats. The outcome on these poor rats was not so good. Although there was some regression, the majority succumbed to cancer of the breasts. We must also remembers that rats are not humans. They have shorter life spans and live as caged animals.
- Brussels sprouts may contribute to lower cholesterol and that comes from the connection to improved liver function. Over 15% of our recommended daily fiber allowance found in sprouts lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. The high fiber content pulls the fatty acids out of the liver.
- Health Healthy The anti-inflammatory properties from the isothiocyanate sulforaphane made from glucosinolate compounds helps reverse blood vessel damage, thus healing our heart. A great way to prevent heart attacks, ischemic heart disease, and arteriosclerosis and arterial blockage.
- Digestion All of that marvelous fiber helps digestion, prevents constipation, maintains low blood sugar and inhibits overeating.
- Bone Health One cup of sprouts contains 273.5% of the recommended daily allowance which promotes healthy bones, prevents calcification of the body’s tissues, serves as an antioxidant and anti-inflammatory agent, and is essential for proper brain and nerve function.
- Antioxidant One cup of sprouts contains over 161% of the recommended daily allowance improves immune function, reduces hypertension, lowers blood pressure, and provides the benefits of antioxidants to support the eyes and other tissues susceptible to damage by toxins, heavy metal accumulation and solar rays.
- Vitamin A Like the antioxidant support, sprouts 20% RDA of vitamin A boosts immunity, protects eyes against cataracts and macular degeneration, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.
- Folate A biochemical event called the methylation cycle relies on folate to properly transcribe DNA, transform norepinephrine into adrenalin, as well as transform serotonin into melatonin. Since folate suppresses the amino acid homocysteine that has been shown to contribute to heart disease, it seems we all better eat a cup more often.
- There are at least 100 research articles listed ranging from the chemical compounds effect upon colorectal cancer in rats to enzymatic effects on human plasma, liver, stomach, intestine and kidneys to support function.
- The sulphur elements assists the body to: detox system, act as an antioxidant and reduce inflammation. So, we see benefits for the bladder, kidney, prostate, ovaries, breasts, blood and lymph. In addition, the sulforaphane found in Brussels spouts also protects our stomach lining by obstructing the overgrowth of Helicobacter pylori, a bacteria that can lead to gastric cancer.
Eating Uncooked Brussels Sprouts
With the craze of raw foodies, we find a super mini cabbage that can be shredded for any of your salad or cole slaw recipes. This means Brussels sprouts go well with any number of fresh fruits, dried fruits, carrots, cabbage and other vegetables. Try mixing with:
- dried cranberries
Add crunch by tossing in a selection of nuts and seeds:
- pine nuts
- sesame seeds
- slivered almonds
Add flavor with your favorite dressings:
- sweet and sour
- soy sauce
- fresh garden herbs
- cumin and coriander
- Oil and vinegar
- Oil and lemon
Be creative. Taste as you go. Don't forget a pinch of pepper, salt and sugar.
Brussels Sprouts Chips Ahoy!
More On Brussels Sprouts
When cooking Brussels Sprouts you have a choice of fats:
- coconut oil
- olive oil
- almond oil
As mentioned, you can finish the cooking by braising, grilling, broiling, baking, stir-frying or steaming. Each will lend its own finishing touches. Other flavors to experiment with include citrus juice and or oils, plus grating the skins with any marinade you might make, like:
Don't forget the garlic, ginger and onions, three staples I can't be without in my kitchen.