Can you eat raw brussels sprouts? (It is safe?)

Brussels sprouts may be one of the healthiest vegetables, but they certainly aren’t one of the most popular. Many people find Brussels sprouts too bitter, regardless of how they are cooked.

But what happens if you eat the brussels sprouts raw?

Can you eat raw brussels sprouts?

Yes, it is completely safe to eat raw Brussels sprouts. Being a member of the cruciferous family, you can eat Brussels sprouts without cooking them, just like you can eat collards, broccoli, and cauliflower. The only problem is that raw Brussels sprouts can be slightly bitter. 

What are Brussels sprouts and are they good for you?

Mistakenly thought of as baby cabbages, Brussels sprouts belong to the cruciferous family of vegetables, along with cabbage, broccoli, cauliflower, and kale.

These green vegetables are a great source of fiber. Like other members of the cruciferous family, Brussels sprouts are rich in vitamins and minerals. And what is good, they are also low in calories.

These are some of the health benefits of Brussels sprouts.

• Brussels sprouts are high in antioxidants.  The kaempferol content of these vegetables makes Brussels sprouts an impressive antioxidant food that improves heart health and effectively decreases overall oxidative stress in the body.
• Brussels sprouts promote digestive health.  Due to their high fiber content, Brussels sprouts are a great addition to your diet to improve digestion.
• They help regulate blood sugar levels.  Brussels sprouts, along with other members of the cruciferous family, lower the risk of diabetes. And thanks to the high amount of fiber in Brussels sprouts, these vegetables also help maintain healthy blood sugar levels.

And these are only part of the health benefits of Brussels sprouts. But despite all the health benefits Brussels sprouts have, many people don’t like them.

Some people don’t like Brussels sprouts even without trying them. But why? They don’t even taste that bad!

Turns out there’s science behind it. Or rather, if you hate Brussels sprouts and find them too bitter, it’s in your DNA.

Simply put, some people have the genes that make their receptors perceive the bitterness of Brussels sprouts, while others do not.

So next time your friend says they hate brussels sprouts, don’t argue. It’s in his DNA, you can’t change anything.

Can you eat raw brussels sprouts? It is safe?

If you like to eat cooked Brussels sprouts, surely you have wondered if you can eat them raw. The answer is yes, you can eat brussels sprouts raw.

Like other cruciferous vegetables, such as cauliflower and broccoli, it is completely safe to eat raw Brussels sprouts.

Is it better to eat brussels sprouts raw or cooked?

As we’ve noted above, there’s nothing wrong with eating raw brussels sprouts. But there are a few things you should know before eating these raw vegetables.

First of all, uncooked brussels sprouts can be quite bitter. Although these vegetables are naturally bitter, cooking removes some of the bitterness. If you eat them raw, be prepared to experience a more intense bitter taste.

Second, like other members of the cruciferous family, Brussels sprouts produce gas. Cooking reduces the gas these vegetables produce. Therefore, you should not eat Brussel raw if this seems like a problem for you.

Lastly, raw Brussels sprouts are harder to digest. And if you have digestive problems, you may experience stomach pain from eating raw Brussels sprouts.

So eating raw Brussels sprouts has some side effects. However, if you don’t have any health restrictions on eating these vegetables raw, you can.

Raw vs. Cooked Brussels Sprouts

As you might expect, there are quite a few differences between raw and cooked Brussels sprouts.

In addition to being different when it comes to texture and flavor, the raw and cooked variants of this cruciferous vegetable also have slight differences when it comes to nutritional value.

Read on to find out what are the main differences between raw and cooked Brussels sprouts.

Taste

The taste differences between raw and cooked brussels sprouts are quite significant.

In general, the flavor of Brussels sprouts is similar to that of broccoli and cabbage, but a bit more intense. Raw Brussels sprouts can also taste bitter. 

As for the taste of cooked Brussels sprouts, it largely depends on whether you’ve cooked them correctly. With proper cooking technique, Brussels sprouts take on a nice nutty flavor.

Brussels sprouts can be cooked in a number of ways. You can cook them steamed, roasted, stewed and sautéed. The key is not to overcook the Brussels sprouts. Overcooking makes these vegetables not only mushy but also bitter.

Whether you eat Brussels sprouts cooked or raw, you can modify their flavor by adding various seasonings and sauces.

Texture

The texture of cooked Brussels sprouts differs greatly from the texture of raw Brussels sprouts. Raw Brussels sprouts look a lot like cabbage. They are slightly rubbery and chewy. 

When Brussels sprouts are cooked, the leaves soften. Depending on the cooking method, the outer leaves of the Brussels sprouts may also become slightly crisp.

Applications

The uses for raw and cooked Brussels sprouts are obviously different. You have many more options if you have decided to cook the Brussels sprouts.

You can use Brussels sprouts in stir-fries, stews, soups, pies, hot salads, casseroles, and much more. With raw Brussels sprouts, your options are very limited. 

Nutritional value

Raw Brussels sprouts contain a higher amount of vitamin C and folate. Also, raw Brussels sprouts contain a lot of fiber.

If you don’t have digestive problems and need a lot of fiber in your diet, you can consider eating raw Brussels sprouts.

As for calories, according to the USDA, 100 grams of steamed Brussels sprouts contains 36 calories, while the same amount of these vegetables in their raw form contains 43 calories.

The carbohydrate, fat, and protein content of Brussels sprouts does not change significantly as a result of cooking.

How to eat raw brussels sprouts

If you’ve decided to eat Brussels sprouts but don’t know how, here are some ideas!

Make a salad

One of the best ways to use raw Brussels sprouts is to use them to make a salad.

Slice or dice the Brussels sprouts and mix them with your favorite vegetables. You can use carrots, peppers, tomatoes, cucumbers and different vegetables. 

Once you’ve shredded all the veggies, drizzle them with your favorite dressing and enjoy your healthy Brussels sprout salad for lunch or dinner.

Sandwiches and wraps

It’s always good to have a crunchy component to your sandwiches and wraps. You can always use lettuce for it. But Brussels sprouts are so much healthier.

Also, if you can’t get Brussels sprouts into your diet, grating them and adding them to your wraps and sandwiches is a great way to do it.

Aside from their health benefits, Brussels sprouts are also crunchier than common sandwich greens, such as spinach and certain types of lettuce. 

Make Brussels Sprout Salad

As we have mentioned earlier in this article, the texture and flavor of Brussels sprouts are quite similar to the texture and flavor of cabbage.

Therefore, you can use them to make coleslaw, a salad dish made with shredded raw cabbage and carrots.

To make cole slaw, you first have to shred the collard greens. It’s a great idea to add some toasted almonds or walnuts, as well as cranberries or dried cherries.

To dress the Brussels sprouts salad, mix olive oil with apple cider vinegar and add a little mustard, honey, minced garlic and salt.

You can use this coleslaw just like a normal coleslaw. Add it to sandwiches, serve it with fried chicken, pulled pork, hot dogs, etc.

Make a smoothie

Adding Brussels sprouts to your green smoothies is another way to make them even healthier.

Although adding these slightly bitter greens to your smoothies may seem off-putting, Brussels sprouts for smoothies are just as good as other green vegetables.

You can use the Brussels sprouts with the typical ingredients of green smoothies. But if you want to tone down the bitterness of these vegetables, use them with fruit. 

Mix Brussels sprouts with bananas, oranges and berries to get all the minerals and vitamins from these vegetables while avoiding their slightly bitter taste. You can also add honey to your Brussels sprout smoothies to balance out its bitterness.

Tips for Eating Raw Brussels Sprouts

If you’re going to eat raw brussels sprouts, you’re going to need a lot of tips for sure. Here are three helpful tips for eating brussels sprouts without cooking.

Clean the sprouts well

If you’re going to eat brussels sprouts raw, it’s especially important to clean and prepare them properly.

Start by washing the Brussels sprouts under cold running water to remove any dirt or mud. Next, trim the stems from the Brussels sprouts.

It is best to use a paring knife. All you have to do is trim the stem making sure to remove the dry part.

Next, remove the outer leaves. These sheets may be damaged or discolored. Once this is done, you can cut the Brussels sprouts in any way you prefer.

You may want to have your Brussels sprouts very clean to eat them raw. If the sprouts you’ve purchased seem dirtier than usual, we recommend taking the extra step of washing them in a baking soda solution.

To do this, add a teaspoon of baking soda to a large bowl of water and place the trimmed Brussels sprouts in it. Let the sprouts stay in the water for about 2 minutes. Then take them out and rinse them under cold running water.

If necessary, use a vegetable brush to scrub heavier dirt and debris.

Choose smaller sprouts

If you know you are going to eat the brussels sprouts raw, we recommend buying smaller sprouts. Small brussels sprouts are usually sweeter than sprouts on the larger side.

They are also more tender and the larger the shoots, the tougher the leaves. 

So opting for smaller brussels sprouts is one way to enhance the texture and flavor of your no-cook brussels sprout dishes.

Shred the Brussels sprouts

The biggest secret to making raw Brussels sprouts exciting is to shred or dice them small.

Since raw brussels sprouts have quite a chewy and tough texture, cutting them into large pieces will make them unpleasant to eat raw.

Add more flavors

Raw Brussels sprouts can taste quite bland. So be sure to come up with bright and flavorful food combinations for raw brussel sprout dishes , including salads. And don’t forget the dressings.

How can you make raw brussels sprouts less bitter?

There are quite a few methods to reduce the bitterness of cooked Brussels sprouts, such as blanching them in salt water or roasting them at high temperatures. 

Although it’s a bit more difficult to make raw brussels sprouts taste less bitter, there are some helpful tips you can try.

Choose fresh brussels sprouts

Brussels sprouts have a certain natural bitterness, whatever their origin.

If you’re going to eat raw brussels sprouts, our best advice is to buy the freshest brussels sprouts. Fresh cabbages are usually less bitter and more suitable for eating raw. 

When buying Brussels sprouts, be sure to choose the bright green heads that appear heavy for their size. They should also feel firm when you press on them.

Also, if there are too many yellow and withered leaves on the shoots, it means the shoots are not fresh.

Remove the outer leaves of the Brussels sprouts

The second most effective way to reduce the bitterness of raw Brussels sprouts is to remove the outer leaves. It is where most of its bitterness is concentrated.

Balance bitterness with sweetness

A good way to combat the bitterness of Brussels sprouts is to add some sweetness to them. This is easy to do if you chill the Brussels sprouts, just add a little sugar to them.

With raw brussels sprouts, you have to find other sweet ingredients that go well with them. You can use sweet apples or dried cranberries in Brussels sprout salads.

Maple syrup is another great option for raw Brussels sprouts. Use it to make a sweet dressing for them.

Use lemon juice

If the combination of Brussels sprouts with something sweet seems unappealing to you, opt for acidic ingredients. Sour is another great way to balance the bitterness of various foods.

The easiest thing you can do is add a squeeze of lemon juice to the raw Brussels sprouts. You can also make salad dressings with lemon juice, cider vinegar, and dry white wine.