In search of protein to complement our diet, we often don’t realize how much protein is already naturally present in many foods, without the need for labels or supplements. Vegetables, often underestimated, can be a rich source of protein, especially if we focus on some lesser-known varieties. Among these, Brussels sprouts stand out for their excellent protein content, which makes them a nutritious and versatile food to include in meals.
Brussels sprouts: a treasure of proteins
Brussels sprouts are a powerhouse of nutrition. With a protein content that makes them among the richest vegetables in this respect, they are not only a tasty addition, but a valid ally for our daily needs. A serving of around 200g of Brussels sprouts can provide up to 4g of protein, which may seem like little compared to other protein sources, but let’s not forget that we are talking about a vegetable, which we don’t normally associate with a significant source of protein.
In addition to the protein content, these small vegetables also provide a good dose of fibre, which promotes intestinal well-being and helps maintain a sense of satiety. Furthermore, a 200g portion of sprouts provides around 100kcal, making them a light but nutritious choice.
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Benefits of Brussels Sprouts
An ally for intestinal health
As already mentioned, in addition to being rich in protein, Brussels sprouts are also an extraordinary source of fiber. Fiber helps maintain the correct functioning of the intestine, preventing constipation and promoting digestion. Scientific studies have shown that a high-fiber diet can help reduce the risk of heart disease, type 2 diabetes and obesity, making Brussels sprouts a perfect option for those who want to improve their digestive health.
Rich in antioxidants
Brussels sprouts are also rich in antioxidants, which play a vital role in fighting free radical damage in our bodies. Among the most significant antioxidants present in these vegetables, we find vitamin C and sulforaphane, a substance that has been shown to have anti-cancer properties. Studies indicate that including Brussels sprouts in your diet may contribute to greater protection against oxidative stress and chronic inflammation.
Support for the immune system
In addition to fiber and antioxidants, Brussels sprouts are an excellent source of vitamin C, which supports the immune system, helping prevent illnesses such as colds and flus. This is especially important during seasonal changes, when our bodies are most vulnerable.
How to include Brussels sprouts in your diet
Brussels sprouts are incredibly versatile and can easily be incorporated into your daily diet in multiple ways. To make them even tastier and more balanced, I recommend pairing them with protein sources such as eggs, ricotta, chicken, prawns, tofu or chickpeas. Adding a tablespoon of extra virgin olive oil will also provide you with healthy fats to support brain function and heart health.
An easy and tasty recipe
What if I wanted to enjoy them as a snack or aperitif? Why not! Brussels sprouts can be prepared quickly and easily, offering a balanced and filling option. Here’s a recipe you can try:
Ingredients (for 1 person):
Procedure:
- Clean and cut the Brussels sprouts in half.
- Spray with a little oil and season with salt and pepper.
- Add a teaspoon of grated parmesan.
- Mix well to evenly distribute the ingredients.
- Place the Brussels sprouts in the air fryer and cook at 400°F for 12 minutes, turning halfway through.
This preparation will allow you to enjoy a dish rich in flavour, perfect as a snack, appetizer or side dish for your main meal.
How to pair Brussels sprouts
Whether you prepare them as a side dish for a main course, or consume them as an aperitif or snack, Brussels sprouts are an easy food to prepare and suitable for numerous combinations. How do you like preparing and seasoning Brussels sprouts? What other ingredient do you combine them with to enhance their flavor?
Remember that, as a nutritionist, I always recommend varying your diet and including different sources of protein, fiber, vitamins and minerals. But never forget that nature is full of foods that are already perfect just as they are, ready to be discovered and appreciated for their nutritional richness.
