Brussels sprouts, like other cruciferous vegetables, contain low to moderate amount of carbohydrates. They have a low glycemic load (GL) and are a great source of vitamin A, C and B and potassium. According to the USDA database, there are 5.1 grams of net carbs per 100 grams. This means that in order to stay in ketosis, you shouldn't have more than a cup or two. The best way to eat enjoy them is in vegetable stir-fries and bakes together with other vegetables.
Apart from their suitability for the ketogenic diet, people often wonder how to make Brussels sprouts taste delicious. The common fear is that they are always mushy and have very strong taste which some people don't like. Brussels sprouts are best baked or thinly sliced and stir-fried.
There are certain ingredients that go great with Brussels sprouts and lessen their strong taste such as lemon and lime juice, strong bone broth, garlic and herbs or even grated parmesan cheese.
Apart from green Brussels sprouts, you can try red brussels sprouts or flower sprouts, aka Petit Posy. Bred in the UK they are a cross (not GMO) of two nutritional powerhouses: curly kale and Brussels sprouts. Not only they contain less net carbs (~ 4.4 grams per 100 grams), but they are also milder in taste!
As an inspiration for you, I have recently created a simple recipe with few commonly found ingredients. You can find my Brussels Sprout & Bacon Hash at DJ Foodie's amazing blog that is full of unique low-carb recipes!
Nutritional values per serving:
|of which Saturated||13.4||grams|
|Magnesium||45||mg (11% RDA)|
|Potassium||809||mg (41% EMR)|
Macronutrient ratio: Calories from carbs (7.2%), protein (20.4%), fat (72.4%)
Another recipe that is definitely worth trying are Brussels Sprouts Chips from Carolyn at All Day I Dream About Food. Although I have posted many low-carb recipes for chips and crisps on my blog, I have somehow overlooked Brussels sprouts! :-)