Brussel sprouts is a tiny vegetable with high nutritional value. Its taste is very delicious and popular. There are many ways to prepare brussel sprouts. In particular, this is a vegetable that is very suitable for cooking with an air fryer. They will be more delicious and crispy if cooked this way.
In this article, we will show you how to make air fryer brussel sprouts and related information.
How to Make Air Fryer Brussel Sprouts?
When you want to enjoy delicious and crispy air fryer brussel sprouts, you have to go to a restaurant. Now you can make it at home with just your air fryer. Simple ingredients are brussel sprouts, olive oil, margarine and red wine.
You can make this special dish that tastes just like the restaurant. The steps are as follows:
- Step 1: First, you wash the brussel sprouts and dry them. Put them in a large bowl. Mix them with a little olive oil and half a teaspoon of salt. You have to wait a while for the brussel sprouts to infuse. In the meantime, preheat the air fryer.
- Step 2: When the fryer has heated to about 375ºF, you put the mixed brussel sprouts into the air fryer. Note that the brussel sprouts must not overlap. Then you fry them for about 15 minutes.
- Step 3: Next, prepare the sauce. You chop a purple onion. Then, put the pan on the stove to heat the butter. Once the butter has melted, add the chopped onion. When the onion is fragrant, add a little vinegar and red wine. Mix well to combine.
- Step 4: After 15 minutes, the brussel sprouts are soft on the inside and crispy on the outside. You put them in a bowl. Finally, add the sauce and mix well. Now you can enjoy the great taste of your hand-made air fryer brussel sprouts.
What are Brussels sprouts?
Brussels sprouts originate from Brussels. This is a tiny plant that is only 2.5 to 4 centimeters long. This tiny vegetable looks pretty and adorable. When eating, you will feel the crispness and characteristic sweetness.
They are easy to grow in the garden, styrofoam box or pot. People can use it to view or eat. People often plant them to eat sprouts. As the name suggests, it is a miniature of the type of cabbage you usually see.
Nutritional value of Brussels Sprouts
Brussels sprouts are a rich source of vitamins and minerals. An average 78g of cooked Brussels sprouts contains the following nutrients:
- Protein: 2g
- Energy: 28 kcl
- Fiber: 6g
- Vitamin K: 137% of the RDI
- Vitamin C: 81% of the RDI
In addition, this tiny vegetable also contains other substances such as vitamin A, folate, vitamin B6, potassium, magnesium and phosphorus. All these substances are beneficial to human health.
Health Benefits of Brussels Sprouts
The nutritional value of brussel sprouts is very high. Experts recommend eating these vegetables regularly because of their benefits to human health.
1. Rich in antioxidants
This is an extremely rich source of antioxidants. It is this substance that contributes to the destruction and combats the formation of free radicals. These radicals are the cause of chronic diseases of the body.
A study has shown that consuming about 300 grams of brussel sprouts can reduce the degree of cell damage by up to 28%.
2. Supporting against cancer
Studies show that the active ingredient kaempferol can neutralize free radicals. These substances help the body fight cancer. Not only that, when consuming the right amount of these brussel sprouts, you can increase the level of detoxifying enzymes by up to 15 to 30%.
A 2008 study found that Brussels sprouts may protect against carcinogens. It can even prevent oxidative damage to cells.
3. Rich in fiber
Each 78g of cooked brussels sprouts contains about 2g of fiber. This number meets 8% of your body’s daily fiber needs. Fiber is one of the factors that help cure constipation.
This substance also helps you have a healthy gut. The beneficial bacteria in the intestinal tract develop optimally thanks to the fiber in the tiny corn.
4. Rich in Vitamin K and Vitamin C
Each 78g of brussel sprouts meets up to 18% of the body’s daily vitamin K needs. This vitamin plays an important role in blood clotting. It also supports bone health and prevents bone-related diseases. Tiny sprouts also contain an impressive amount of vitamin C. This herb provides up to 81% of the immediate need for vitamin C.
One review demonstrated the importance of vitamin C in the prevention and treatment of the common cold. In addition, this vitamin also supports the body to effectively absorb iron from animals.
5. Helping regulate blood sugar
Alink between cruciferous vegetables and a reduced risk of blood sugar-related diseases. Abundant amounts of fiber move slowly through the intestinal tract. It also slows down the absorption of sugar in the body.
Not only that, alpha-lipoic acid present in tiny sprouts increases insulin sensitivity. This helps insulin work more flexibly to lower blood sugar.
6. Rich in ALA Omega-3 Fatty Acids
Omega-3 fatty acids have the ability to reduce blood triglycerides. It helps you reduce inflammation and reduce insulin resistance. Cruciferous vegetables are a rich source of omega-3 fatty acids like fish or seafood. Each 78g of cooked brussel sprouts can meet 12% of the body’s daily omega-3 needs.
7. Helping reduce inflammation
Inflammation is one of the body’s normal immune systems to fight external damage. But markers of chronic inflammation can lead to other diseases like diabetes, heart disease, and even cancer.
Several studies have demonstrated that substances in tiny sprouts have anti-inflammatory properties. Adding brussel sprouts to the daily menu can reduce the risk of chronic inflammatory diseases.
Some Dishes Made from Brussels Sprouts
- Stir-fried Brussels Sprouts
The harmonious combination of vegetable ingredients creates an extremely attractive dish. The recipe is extremely simple. The brussel sprouts retain their characteristic sweetness. Other ingredients are soft and nutritious.
- Brussels Sprouts Salad
The sweetness from this mustard blends with the characteristic nutty sweetness of pecans and the freshness of the fruit. All create an extremely attractive dish that you can hardly refuse.
- Brussel sprouts silage
Tiny sprouts after fermenting for enough time, you can feel a slight sour taste. In particular, it still retains its characteristic crispy deliciousness. The dish is suitable when served with grilled or savory dishes.
- Brussel sprout soup
When the brussel sprouts are cooked, grind it together with cheese or coconut milk. The dish not only has a very attractive taste but it is also very easy to make for the whole family.
Hopefully, the information about brussel sprouts in this article will be useful to you. Try making air fryer brussel sprouts to experience the great taste of it at home. Good luck!