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