Brussels sprouts are cruciferous vegetables, with a scientific name: “Brassica oleracea var. gemmifera” belonging to the Brassicae family, They are miniature cabbages ranging from 1″ to 11/2″ in diameter. Many rows of sprouts grow on a single long stalk. Brussels Sprouts, known as Kalakose in Tamil have been adapted to South Indian style cooking in spite of being a western vegetable. In this preparation, they are cooked and stir-fried in oil first and then garnished with fresh/frozen/dry coconut and green chili crushed together.
Buying & Storage Brussels Sprouts are available from late August to March. Buy small bright green sprouts with compact heads. Store unwashed sprouts in a ziploc bag in the refrigerator for 3 days, as longer storage creates a strong flavor.
History: Brussels sprouts a cruciferous vegetable, from the Brassicae family, have been cultivated since the 16th century in Belgium and are cousins of the cauliflower family. Cultivation in the US began around 1800 when French settlers brought them to Louisiana though most of it is grown in California now. Brussels Sprouts were introduced by the British to Indians and grown in Ootacamund S. India.
Nutrition Facts of Brussels Sprouts(Brassica Oleracia Gemmifera ) 100g raw
| GI =32 GL =3 | Minerals | Vitamins |
| Energy 36 kcal – 2% | Sodium 25mg 1.5% | Folates 61mcg – 15% |
| Carb. 8.95g – 7% | Potassium 389mg – 8% | Niacin 0.745mg – 4.5% |
| Protein 3.38g – 6% | Calcium 42 mg – 4% | Pantothenic acid 0.309 mg – 6% |
| Total Fat 0.3g – 1% | Copper 0.7mg – 8% | Pyridoxine 0.219 mg – 17% |
| Cholesterol 0 mg – 0% | Iron 1.4 mg – 17.5% | Riboflavin 0.9mg – 7% |
| Dietary Fiber 3.8g – 10 % | Magnesium 23mg – 6% | Thiamin 0.139mg – 13% |
| Alpha Carotene 6mcg | Manganese 0.337 mg – 15% | Vitamin A 754 IU – 25% |
| Beta Carotene 450 mcg | Phosphorous 69mg – 10% | Vitamin C 85mg -142% |
| Lutein zeaxanthin 1590 mcg | Selenium 1.6mcg – 3% | Vitamin K 177mcg – 147% |
| Water = 75.7 g | Zinc 0.42mg – 4% |
Health Benefits of Brussels Sprouts
- Brussels sprouts Improve bone health with the presence of vitamin K: adequate vitamin K consumption helps increase Calcium absorption that can make bones stronger.
- Brussels sprouts help to manage diabetes: they contain antioxidant alpha-lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.
- Brussels sprouts can increase metabolism: they contain B family vitamins including B2, Folate, Pantothenic acid, and Riboflavin that can help improve digestion and metabolism.
- Brussels sprouts aid in weight loss efforts: (1 cup 88g – 3.3g fiber) Fiber can stimulate the release of the hormone Leptin to eliminate snacking, cleanse the colon and bowels plus remove bloating.
- Caution: Individuals taking blood thinners, (Coumadin or Warfarin) should not eat Brussels sprouts as it can affect their Vitamin K levels. It is advisable to consult a doctor.
Spice & Herb Power
- Mustard seeds are a good source of omega 3 & 6 fatty acids that can promote proper development, brain function, and a healthy cardiovascular system. They also reduce triglyceride levels up to 30% while raising HDL – good cholesterol. They also reduce blood pressure in hypertensive people, prevent harmful blood clots and plaque formation in arteries.
- Turmeric powder contains curcumin that may help delay aging with benefits for longevity by fighting inflammation and oxidation of free radicals that can also prevent the onset of Alzheimer’s.
- Green chili loaded with antioxidants that act as natural scavengers removing free radicals, thus able to protect the body from prostate cancer.
- Curry leaves: help with diabetes control with the presence of iron, zinc, and copper, and possess hypoglycemic properties.
- Coconut: Lauric acid present in the saturated fat in coconut helps raise HDL levels (good cholesterol) as well as some LDL (bad cholesterol), hence consumption in small amounts is recommended.
Method to cook Brussels sprouts Sauté
- Wash and drain Brussels sprouts. Snip the ends, cut into halves or quarters.
- Cook Brussels sprouts in a pan with spices+1/2 cup water in microwave or stove. (5 min)
- Heat oil in a frying pan until it is smoking hot. Add seasoning spices.
- When mustard seeds splutter and lentil turns golden, add cooked Brussels sprouts; Sauté on medium heat. (5 min)
- Garnish with minced curry leaves, green chili, and coconut.
Alternate direct heat. stir- fry method
- Heat oil in a frying pan until hot. Add seasoning spices.
- Add Brussels sprouts once mustard seeds splutter & lentils turn golden.
- Add salt and turmeric powder and 1/2 cup water; stir well.
- Cover with a lid and cook in its own moisture on medium heat.
- Continue to stir vegetable at two-minute intervals until soft. ( 8 -10 min.)
- Garnish with minced curry leaves, green chili, and grated coconut.
Serve Brussels Sprouts Sauté (Thoran) with Tomato Rice, Spaghetti, or Chapatis.
Tips
Substitute coconut with 1 tbsp. roasted sesame seeds or peanut powder
Variation : Combine peas or edamame with Brussels sprouts
Curry leaves can be cut and added to oil along with mustard seeds to increase flavor
Chota Gobi = Brussels Sprouts; Thoran = with coonut and green chili
