This Veggie Should Be on Your Must-Have List

They’re kind of cute -they look like mini cabbages. But if you’re like me and you were ever forced to eat them as a kid, Brussels sprouts also tasted bitter and smelled really bad as your mother boiled them to death. I remember crying at the table when I was told I had to eat them. Fast forward many years and you’ll find that these little green guys have a new image and a far better taste.

Many local restaurants boast some version of sauteed or roasted Brussels sprouts (yes, there is supposed to be an “s” at the end of Brussels) and they are rapidly becoming a side or an app of choice for anyone looking for great flavor as well as great nutrition.

The stats

Brussels sprouts are a cruciferous vegetable like broccoli, cauliflower, and collard greens and they pack a lot of nutrition in a tiny little package. Here are the numbers per recommended daily allowance for one cup of cooked sprouts:¹

  • 56 calories

  • 4 grams of protein

  • 274% vitamin K

  • 162% vitamin C

  • 24% vitamin A

  • 24% folate

  • 14% potassium

  • 14% vitamin B6

  • 12% thiamin

  • 10% iron

  • 270 mg omega-3 fatty acids

That’s a lot of good stuff in there! Eating these often- misunderstood veggies could reduce the risk of cancer, diabetes, heart disease, and improve bone health and vision.²


Now that you know how beneficial they are for you, let’s get to the taste. Overcooking any vegetable reduces the nutrients and provides a bland, mushy, unappealing experience for anyone eating them. This can be doubly so when it comes to Brussels sprouts. That’s why local restaurants have figured out all sorts of delicious ways to prepare them.

In case you’re wondering, they are hard to describe but we can say they are slightly sweeter than cabbage. When cooked properly, they should be soft enough to eat but have a bit of crunch on the outside. Adding some simple seasoning does wonders. Some recipes call for adding ingredients like olive oil, bacon, feta, lemon juice, blue cheese, or even honey-sriracha.

Simply sauteeing them unlocks their nutty flavor and provides a nice carmelized exterior. A little browning provides just the right amount of crunch we were talking about. Order some as a side and you’ll quickly realize that they are a good companion for just about any main dish. Have them as appetizers to share and you’ll be satisfied with just a few before dinner is served (they have 13% of your daily fiber so no need to fill up on calorie-laden starters!)

Not eating out at a local restaurant? Here are some recipes you may want to try at home, though we recommend cooking them long before company arrives, or burning a lightly scented candle as they do produce an identifiable aroma when cooking.

Take a chance

The next time you’re wondering what veggie side to order, consider the healthy Brussels sprout and be surprised by what the chef can do with this woefully misunderstood item.