It's hard to beat thecaramelized crispness of roasted Brussels sprouts (perhaps with a maple-Dijon glaze), but these little green guys can also be eaten raw. They're delicious when shaved in a salad dressed with olive oil and lemon juice, to start. However, there's good and bad news with respect to eating raw Brussels sprouts, and this is due to compounds called glucosinolates, which are found in uncooked cruciferous vegetables.
The good news is that glucosinolates (which can be reduced through cooking processes like boiling) have a number of incredible health benefits. The bad news is for diners who have or are at risk for thyroid issues -- glucosinolates reduce the body's absorption of iodine, so those with an iodine deficiency should probably avoid eating raw Brussels sprouts.
Iodine deficiency is the leading cause of thyroid disease -- specifically hypothyroidism, or under-active thyroid.Studies conducted on male rats using rutabaga sprouts (another cruciferous vegetable like Brussels sprouts) showed enhanced effects of iodine deficiency in those with hypothyroidism. While we don't know if the human body reacts in exactly the same way, it's still prudent for people with hypothyroidism or an iodine deficiency to cook their Brussels sprouts.
Raw sprouts may be off-limits for some, but for persons without an iodine deficiency or thyroid conditions, a diet high in glucosinolates can help stave off all manner of chronic diseases. These phytochemical compounds have been shown to have anti-inflammatory, antioxidant, and chemo-protective properties -- and they're found almost exclusively in cruciferous vegetables. In addition to Brussels sprouts and rutabaga,arugula, cabbage, broccoli, cauliflower, bok choy, turnips, collard greens, and watercress are all in theBrassicaceae or Cruciferae family, so you've got quite a range to choose from.
The potential benefits of consuming glucosinolates (gleaned from tests conducted on humans as well as animals) is amazing: protection against cardiometabolic disorders and cancers of the prostate, liver, colon, and breast; improvement in cognition and memory as well as in symptoms of anxiety and depression; and increased bone strength and muscle fiber organization. Cooks who can enjoy Brussels sprouts raw may now be wondering how to get more of these green nutrition machines in their diets.
The Joys Of Raw Brussels Sprouts
Preparing raw Brussels sprouts for consumption isn't much different from preparing them for cooking. To start with, buy sprouts that are bright green (and preferably still on the stalk), remove any yellow or wilted leaves, and give them a good wash.Once they've been dried, you can shred your Brussels sprouts on a box grater, food processor, or mandoline and toss them in a salad.
Shaved Brussels sprouts salads can be made with a simpleolive oil and lemon juice vinaigretteto more complex and tempting concoctions that can include anything from toasted pine nutsto apples, cranberries, sunflower seeds, andParmesan cheese. Pair the sprouts with fruity pears and pomegranate for an extra-refreshing side dish or appetizer. Or, you can get even more adventurous and make a Brussels sprouts Caesar salad.No matter what you do, you'll be getting a whole lot of healthy glucosinolates along with a delicious dish.
The most common side effect of eating raw Brussels sprouts is that they may cause gas in some people. Also, those who have hypothyroidism may want to avoid them in large amounts due to their potential iodine-inhibiting compounds.
It's hard to beat the caramelized crispness of roasted Brussels sprouts (perhaps with a maple-Dijon glaze), but these little green guys can also be eaten raw. They're delicious when shaved in a salad dressed with olive oil and lemon juice, to start.
Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can't easily break down. This can cause you to have belly pain, gas, and either diarrhea or constipation.
Roasting Brussels sprouts caramelizes their natural sugar and mellows out bitter notes, providing rich flavor and a crispier texture. Brussels sprouts are a good source of fiber and vitamins C and K, notes the Harvard T.H. Chan School of Public Health.
Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.
If any of the leaves have brown spots or are yellowing, it's a sign of early spoilage. If you remove the blemished leaves and the interior looks OK, you can still use the sprout. However, if the interior leaves are also showing blemishes or yellowing, it's best to toss it (or compost it, if you can).
Eating Brussels sprouts along with other good sources of fiber — like other vegetables, fruits, and whole grains — can help you meet your fiber needs. Brussels sprouts are high in fiber, which can promote regularity, support digestive health, and reduce the risk of heart disease and diabetes.
While broccoli may have a higher count of calories, fat, and carbs, it is richer in calcium, iron, and pantothenic acid (a B vitamin that does wonders for healthy hair), and has a bit more potassium. Brussels sprouts, on the other hand, are lower in sodium.
They stimulate detox enzymes found in the liver and may also be protective to cells. This enzyme action helps remove toxins from the blood and support the liver. Brussels sprouts also contain antioxidants that prevent cell damage.
Due to the high number of outbreaks, sprouts have been labeled as a “high risk” food. This means that people with compromised immune systems, such as children, elderly, pregnant women and those who are sick or taking medications that impair the immune system, should avoid eating sprouts.
You can blanch sprouts in boiling water for at least 60 seconds or in a steamer for at least two minutes. Certain ingredients like a few tejpatta (bay leaves), a generous pinch of jeera (cumin) or kala namak (black salt) will reduce the nasty after-effects.
First thing, brussels like it cold, around 30 degrees F, so you definitely want to keep them in the fridge. Secondly, it is best to prep them before storage. If any of the sprouts have yellow leaves, pull them off. Also remove any leaves that have black spots.
As for fiber-filled foods, broccoli, beans, brussels sprouts, cabbage, and cauliflower are known gas offenders. Cut them out for a few weeks, and then gradually add them back in and see what happens.
In most cases, raw broccoli is safe to enjoy with little or no risks. However, like most vegetables in the cruciferous family, both raw and cooked broccoli may cause excessive gas or bloating in some people. Broccoli may cause digestive distress, particularly in people with irritable bowel syndrome (IBS) ( 12 ).
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