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BRUSSELS SPROUTS Print
To Know Them is to Love Them

These multilayered, cruciferous veggies don’t find favor with everyone, we’ve always been big fans for several reasons. They’re among the least fattening, most filling foods around — delivering a big nutritional bang for your caloric buck.

High in vitamin C (great for your skin), they’re also loaded with vitamin A (for healthy eyes), vitamin K (for strong bones), folic acid (to protect your heart), a good source of potassium (to help regulate blood pressure), iron (to maintain red blood cell count) and fiber (for lower cholesterol) — all for a mere 56 calories per one cup (cooked). Phytochemicals such as indole-3-carbinol may inhibit tumor growth, especially in breast and prostate cancer, while allyl isothiocyanate may neutralize pre-cancerous cells, according to lab research.

A simple way to prepare: Blanch them for 3 minutes, or until “al dente,” drain and set aside. Caramelize a couple spoons of sugar in a saucepan and when brown, toss in the sprouts and finish cooking until nice and roasted-looking. Let cool, then toss with a handful of crushed pistachios or another favorite nut.

Published December 6, 2004

 


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