Brussels sprouts may have a bad reputation as a bland and bitter vegetable, but they are actually one of the most delicious and nutritious foods you can eat. Not only are they packed with vitamins, minerals, and antioxidants, but they also contain a special compound that can help prevent or fight cancer. Here’s how to make the most of this cruciferous wonder.
The secret behind Brussels sprouts’ cancer-fighting powers is a group of chemicals called glucosinolates. These are naturally occurring substances that protect the plants from insects and other predators by giving them a strong and unpleasant taste. However, when we eat Brussels sprouts, these glucosinolates are broken down into other compounds that can interfere with the growth and spread of cancer cells.
According to Healthline, one of these compounds is sulforaphane, which can “prevent cancer development by inhibiting enzymes that are involved in cancer and tumor growth.” Another one is indole-3-carbinol, which can “modulate estrogen metabolism and prevent estrogen-driven cancers.” These compounds can also activate genes that detoxify carcinogens and suppress genes that promote inflammation.
But how do you enjoy Brussels sprouts without the bitterness that comes from glucosinolates? The answer is simple: choose the right variety and cook them properly. Thanks to the efforts of Dutch scientists in the 1990s, who identified and reduced the glucosinolate content of Brussels sprouts through traditional plant breeding, we now have milder-tasting sprouts that are more appealing to our palates.
As NPR reported, Hans van Doorn, a scientist who worked with seed company Syngenta, said that “the modern Brussels sprouts still contain these bitter compounds. But they’re now at a level where most people don’t perceive them as unpleasant anymore.” He added that “the new varieties also have a higher sugar content. And that makes them taste better.”
To preserve the sweetness and avoid overcooking Brussels sprouts, which can release more of the bitter compounds and create an unpleasant odor, EatingWell suggests some tips on how to prepare and cook them. First, trim off any yellow or wilted outer leaves and cut off the stem end. Then, cut them in half or quarters to ensure even cooking. You can also shred them with a food processor or a knife for salads or slaws.
Next, choose a cooking method that enhances their flavor and texture. Roasting, sautéing, grilling, or air-frying Brussels sprouts can create a caramelized crust that balances out their bitterness. You can also steam or boil them for a few minutes until crisp-tender, but don’t overdo it. To add more flavor, you can toss them with olive oil, salt, pepper, garlic, lemon juice, balsamic vinegar, honey, mustard, cheese, bacon, nuts, or dried fruits.
If you’re looking for some inspiration on how to use Brussels sprouts in your dishes, here are some recipes from EatingWell that you can try:
- Brussels Sprouts Casserole: This cheesy and creamy casserole is a perfect side dish for Thanksgiving or any holiday meal. It features fresh Brussels sprouts, mushrooms, onion, garlic, thyme, cream cheese, sour cream, cheddar cheese, and bread crumbs.
- Brussels Sprouts with Bacon, Garlic, and Shallots: This simple and savory dish is ready in 20 minutes and only requires five ingredients. It combines crispy bacon bits with sautéed Brussels sprouts, garlic, shallots, and salt.
- Roasted Brussels Sprouts Salad with Crispy Chickpeas: This hearty and healthy salad is loaded with roasted Brussels sprouts, crispy chickpeas, kale, quinoa, feta cheese, and a lemony dressing. It’s great for lunch or dinner.
By eating more Brussels sprouts in your diet, you can not only enjoy their delicious flavor but also reap their health benefits. As Breast Cancer News reported, a study found that women who ate more cruciferous vegetables had lower levels of estrogen and progesterone hormones that can fuel breast cancer. The study’s lead author said that “higher intake of cruciferous vegetables may reduce breast cancer risk by modulating the metabolism of estrogen.”
So don’t be afraid to give Brussels sprouts another chance. They might surprise you with their sweetness and versatility. And who knows? You might even become a fan of this superfood for breast cancer prevention.