Introduction
Are you curious about how many calories are in Brussels sprouts? Are you looking for delicious, low-calorie ways to cook them? Look no further as this article will delve into everything you need to know about these miniature cabbages and why they should be a staple in your diet.
Brussels sprouts are a nutrient-packed vegetable that is low in calories, making them a perfect addition to any meal. They are an excellent source of vitamin C, vitamin K, and folate. Brussels sprouts also contain powerful antioxidants and fiber which helps in digestion. Without further ado, let’s jump into the nutritional value of Brussels sprouts.
A Comprehensive Guide to the Nutritional Value of Brussels Sprouts
One cup of Brussels sprouts that is boiled and drained contains around 56 calories. This serving size also contains 4g of fiber, which is typically between 10% and 25% of the recommended daily dosage, depending on age and gender. In comparison to other vegetables, Brussels sprouts have fewer carbohydrates and more protein levels. They are also respected for being a good source of vitamin A, vitamin C, iron, and calcium.
Brussels sprouts appear in numerous healthy diets such as the Mediterranean diet and the DASH diet to help maintain a healthy weight and blood pressure. A noteworthy feature of Brussels sprouts is their sulforaphane content. Sulforaphane is a sulfur-based compound that occurs naturally in cruciferous veggies like cauliflower and broccoli. Sulforaphane has been shown to possess potent cancer-fighting properties.
15 Delicious Brussels Sprouts Recipes Under 500 Calories
Brussels sprouts are an amazingly versatile vegetable that can be used in various dishes to lower calorie content such as salads, soups, casseroles, bowls, and skillets. In many cases, Brussels sprouts require only the simplest ingredients and can adjust to a variety of flavors, so it’s not necessary to emulate other recipes with them.
Here are some inspiring recipes that you can enjoy that won’t break the calorie bank:
- Roasted Brussels Sprouts
- Brussels Sprouts and Kale Salad
- Vegetarian Cauliflower Rice Stir Fry with Roasted Brussels Sprouts
- Butternut Squash and Brussels Sprouts Casserole
- Warm Brussels Sprouts and Lentil Salad
- Bacon-Wrapped Brussels Sprouts
- Sweet Potato Noodles with Brussels Sprouts and Shrimp
- Brussels Sprouts and Apple Salad
- Roasted Brussels Sprouts and Sweet Potato Soup
- Balsamic Roasted Brussels Sprouts with Goat Cheese
- Brussels Sprouts and Mushroom Risotto
- Seared Scallops with Brussels Sprouts and Bacon
- Brussels Sprouts and Quinoa Salad
- Pork Tenderloin with Roasted Brussels Sprouts and Apples
- Thai Stir-Fry with Brussels Sprouts and Tofu
Be sure to try these recipes. With such variety, you’ll definitely find something to satisfy your taste buds.
How Many Calories Does Steaming vs. Roasting Brussels Sprouts Really Make a Difference?
The cooking method that you choose can affect the calorie count of Brussels sprouts. A 100-gram serving of boiled Brussels sprouts contains around 43 calories while the same 100-gram serving of roasted Brussels sprouts contains around 42 calories. Although the difference appears quite small, the long-term impact of regularly choosing the lower calorie cooking method adds up.
Steaming is the best way to cook Brussels sprouts to retain their nutrients. Although roasting will still lead to good taste, it may cause the sprouts to lose vitamins and minerals since it’s exposed to heat for a longer period of time. Experts recommend the roasting method as it encourages browning on the edges, and brings out a sweeter taste and smoother texture, which makes it more enticing to those who are apprehensive about Brussels sprouts.
The Calorie Benefits of Pairing Brussels Sprouts with Other Healthy Foods
The good news is that Brussels sprouts are incredibly adaptable and can blend well with a variety of dishes. In contrast, if you’re not a fan of their distinctive taste, they can end up being significantly enjoyable when combined with other nutritious dishes.
If you pair Brussels sprouts with protein-rich ingredients like turkey, chicken, beans, or tofu, you can increase the muscle-building benefits of consuming Brussels sprouts. Pairing Brussels sprouts with these food items helps you to feel full for longer and reduces your total calorie intake.
Pairing Brussels sprouts with whole grains like brown rice, barley, or whole wheat pasta can increase fiber content, leading to a feeling of satiety, ideal for those looking to lose weight or simply keep their weight in check.
A Beginner’s Guide to Brussels Sprouts That Covers Everything From Calories to Cooking
If you’re a beginner who has just started exploring the wonders of Brussels sprouts, this section is absolutely for you! Here are a few beginners’ tips and tricks:
- Choose Brussels sprouts without discoloration or yellow leaves
- Store them in the crisper drawer in your fridge to prevent them from getting too warm
- Wash the sprouts, but don’t soak them as they absorb water, and it dilutes their flavor
- Roasting, steaming, and sautéing are all excellent cooking methods
- When cooked just right, Brussels sprouts have a sweet taste, not the bitter one most find distasteful.
Remember, the easiest way to get started on your Brussels sprouts journey is to cook them the way you like and experiment with different tastes and textures.
Conclusion
Brussels sprouts are a tasty and nutritious vegetable that we all should incorporate into our diets. They’re low in calories, but they pack a punch in terms of nutrition. A lot of people are unfortunately unaware of the many ways to prepare and enjoy Brussels sprouts.
This beginner’s guide has shown you how to select, store, cook, and integrate Brussels sprouts into your daily meals. Additionally, we’ve given you 15 delicious and nutritious recipes under 500 calories to try. Remember, taking small steps can result in a significant difference in your diet and overall health.