Ingredients: Brussels sprouts, olive oil, balsamic vinegar
It seems that Brussels sprouts have gotten a bad rap as of late. People often complain about their bitter end notes and some even say they taste like sulfur. To be perfectly honest I have eaten Brussels sprouts in the past that taste both bitter and sulfur-like, but that's because they were cooked incorrectly. When cooked right, Brussels sprouts can be sweet and delectable. More importantly, you can unlock the many health benefits of Brussels sprouts if you learn to prepare them properly.
How can Brussels sprouts be beneficial to your health?
1. Lower your cholesterol: the high soluble fiber content in Brussels sprouts bind bile acids in your digestive tract and excretes them. Your liver makes bile acid from LDL ( the bad form of cholesterol) to help digest fat. The more bile acid you get rid of, the more your liver will make and the lower your LDL will be. It's simple.
2. Antioxidants: it's got 'em (vitamins C, E and A)... Next.
3. Fight cancer: once thought to be toxic, glucosinolates (Brussels sprouts are loaded with them) are now considered by many to fight and prevent cancer, and protect your heart from unwanted inflammation.
The best way to release all the health benefits of Brussels sprouts is by steaming them. They are a relatively dense vegetable and therefore it's hard to cook them through without overcooking the outer layers. Overcooking Brussels sprouts is what gives them the bitter and sulfur-like taste that turns most people away. Below is a quick and easy recipe for making the perfect Brussels sprouts. No excuses, start incorporating these miniature cabbage look-a-likes into your diet!
Steamed Brussels sprouts in olive oil & balsamic reduction:
Fill the bottom of a steamer with 2-3 cups of water. Place steamer on stove and turn to high. If you don't have a steamer, you can purchase a steamer insert for pots for relatively cheap from Target or Wal-mart. You can also place a plate (preferably one with a little depth) into a large pot and fill the pot with water so that the plate sits on top of the water. As you may have already figured out, the point is to allow the Brussels sprouts to cook (via steam) so that it never touches the water. This will help the Brussels sprouts retain as much nutritional value as possible.
Wash the Brussels sprouts and remove any wilted or yellow leaves. Do not cut the stems off. The stems will help the Brussels sprouts hold their shape while cooking. Once the steamer starts steaming, place the Brussels sprouts into the steamer for 5-7 minutes or until they are cooked through. Be careful not to overcook the sprouts! They should still retain a dark green appearance when they are finished.
Shock the Brussels sprouts in a colander by adding ice. Once the sprouts are cool to touch, cut the stems off and cut each Brussels sprout in half. Toss in a bowl with some olive oil, and salt & pepper to taste.
Balsamic vinegar reduction: Heat about 1/2 cup of balsamic vinegar in a small pot over medium heat. Reduce the balsamic vinegar to half its original volume or until it thickens to your desired consistency. Drizzle over the Brussels sprouts and serve.
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