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  • The vegetable that you NEED to be eating everyday

    My parents used to make us eat them as kids, and I hated them. So bitter and gross. They only ever tasted good when smothered in butter, but hey, what doesn’t tast good smothered in butter. It’s the Brussell Sprout. It is a cruciferous vegetable, of which the family includes cauliflower, broccoli, kale, bok choy and cabbage. They are high in vitamin C andsoluble fiber and contain multiple nutrients and phytochemicals. If you read about cruciferous vegetables online, there are a few references to the correlation between consuming cruciferous vegetables and lower cancer rates. Some components of this veggie group have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.

     

    Check out the table below and compare it to the rest of the veggies in the family. Brussell Sprouts have more Omega-3’s than any of it cousins, almost as much Vitanin C as broccoli, and far more than kale. And more folic acid than any others too. So how can you eat more of them? You can steam them, but my best advice is to add them into stir frys and soups. I still can’t say I love them, but they are best when mixed in with other things. Here is a link to a great recipe I have made: http://www.yummly.com/recipe/Brussels-Sprout-Fried-Rice-with-Crispy-Cauliflower-539702

     

     

    Per 1 cup:

    Broccoli

    Cauliflower

    Cabbage

    1. Sprouts

    Bok Choy

    Kale

    (steamed)

    (frozen, cooked)

    (raw)

    (cooked)

    (cooked)

    (cooked)

    Calories

    44

    34

    22

    60

    20

    36

    Fiber

    5g

    5

    2

    4

    3

    3

    Vitamin A

    33% DV

    1%

    2%

    16%

    62%

    137%

    Vitamin B-2

    16%

    9%

    3%

    11%

    10%

    8%

    Vitamin B-6

    17%

    12%

    7%

    21%

    22%

    14%

    Vitamin C

    165%

    75%

    38%

    129%

    59%

    71%

    Folic Acid

    23%

    18%

    10%

    23%

    17%

    4%

    Magnesium

    12%

    5%

    4%

    10%

    6%

    7%

    Potassium

    14%

    7%

    6%

    14%

    18%

    8%

    Omega-3s

    200 mg

    140 mg

    60 mg

    260 mg

    100 mg

    100 mg

     

     

     

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