Broccoli and brussel sprouts

Broccoli and Brussel Sprouts Emily Campbell, RD, Registered Dietician

Duration: 1:44

Broccoli and brussel sprouts are powerhouse members of the Brassica family of cruciferous vegetables and share a number of very useful nutritional characteristics which are important to be aware of.

In no particular order, these include: 1. A high soluble fibre content, meaning they are very good at helping manage blood sugar and cholesterol levels. 2. A significant amount of compounds known as plant sterols, which further help with cholesterol levels. 3. A high vitamin C content, which makes them useful to pair with plant proteins like beans and tofu to enhance the iron absorption from these foods. 4. They are also high in fibre and potassium, two nutrients everyone needs more of. 5. Finally, brussel sprouts and broccoli contain potent anti-cancer compounds unique to the brassica family including sulforaphane and indole-3-carbinol which are considered very strong antioxidants.

Broccoli and brussel sprouts are also relatively versatile in the kitchen, able to be pan fried air fried or roasted relatively easily and widely available in frozen form for those trying to save time.

For those who are less inclined towards brussel sprouts, try preparing them halved rather than whole as it significantly alters their taste profile – especially when properly seasoned.

Presenter: Emily Campbell, Registered Dietitian, Toronto, ON

Local Practitioners: Registered Dietitian