From the kitchen: The Healthiest Way of Cooking Brussels Sprouts Featured

Authors: The World's Healthiest Foods

The Healthiest Way of Cooking Brussels SproutsWe recommend Healthy Steaming Brussels sprouts for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil cut Brussels sprouts into quarters or chop into smaller pieces. Let sit for 5 minutes to enhance their health-promoting properties. Steam for 5 minutes and toss with our Honey Mustard sauce to add extra flavor and nutrition. 

Even if you have not been a fan of Brussels sprouts, I think you will love this Healthiest Way of Eating recipe. It not only has great flavor, but it only takes minutes to prepare. Enjoy!

5-Minute Brussels Sprouts Prep and Cook Time: 15 minutes

  • 1 lb Brussels sprouts
  • Mediterranean Dressing

  • 3 TBS extra virgin olive oil
  • 2 tsp lemon juice
  • 2 medium cloves garlic, chopped or pressed
  • Sea salt and black pepper to taste
  • Optional: 1 TBS dijon mustard, 1 TBS minced parsley


  1. Fill the bottom of the steamer with 2 inches of water.
  2. While steam is building up in steamer, cut Brussels sprouts into quarters or chop into smaller pieces and let sit for at least 5 minutes to bring out their hidden health benefits.
  3. Chop or press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
  4. Steam Brussels sprouts for 5 minutes.
  5. Transfer to a bowl. Toss Brussels sprouts, while they are still hot, with the ingredients for the Mediterranean Dressing. (Mediterranean Dressing does not need to be made separately.)
Serves 2

Nutritional Profile

Nutrients in
5-Minute Brussels Sprouts
1.00 serving (249.70 grams)
Nutrient%Daily Value

vitamin K870.3%

vitamin C326.8%


vitamin A40.1%




vitamin B627%


vitamin B122%





Calories (172)9%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5-Minute Brussels Sprouts is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
5-Minute Brussels Sprouts
1.00 serving
249.70 grams
172.68 calories
World's Healthiest
Foods Rating
vitamin K 696.28 mcg 870.4 90.7 excellent
vitamin C 196.12 mg 326.9 34.1 excellent
manganese 0.81 mg 40.5 4.2 very good
vitamin A 2007.40 IU 40.1 4.2 very good
fiber 8.79 g 35.2 3.7 very good
folate 139.33 mcg 34.8 3.6 very good
tryptophan 0.09 g 28.1 2.9 good
vitamin B6 0.54 mg 27.0 2.8 good
potassium 914.47 mg 26.1 2.7 good
vitamin B1 0.33 mg 22.0 2.3 good
iron 3.43 mg 19.1 2.0 good
phosphorus 178.46 mg 17.8 1.9 good
protein 8.37 g 16.7 1.7 good
molybdenum 11.34 mcg 15.1 1.6 good
World's Healthiest
Foods Rating
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

Source / Full Story

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