Brussels sprouts are a nutritious cruciferous vegetable that can be a delicious addition to many dishes. They grow on stalks in bunches like miniature cabbages. While the small, compact heads are the most commonly consumed part, the leaves and stems extending from the top of the sprouts are also edible. However, some people wonder whether eating the tops of brussels sprouts is safe and recommended.
Are brussels sprout tops edible?
Yes, the tops of brussels sprouts are completely edible. The leaves and stems that extend from the compact head are as safe to consume as the sprout itself. In fact, the tops are nutritious too.
The tops contain fiber, vitamins, minerals, and phytochemicals similarly found within the sprout heads. Therefore, eating brussels sprout tops provides the same health benefits as consuming the vegetable itself.
Many people choose to remove the tops before cooking brussels sprouts to get rid of excess leaves and focus on the compact heads. However, leaving the tops on or separately cooking the leaves and stems provides more edible vegetable matter from each plant.
Nutrition in brussels sprout tops
Brussels sprout tops are low in calories and high in fiber, vitamins, minerals, and antioxidants. Here is the nutritional breakdown for 1 cup (38g) of raw brussels sprout tops:
| Nutrient | Amount |
|---|---|
| Calories | 27 |
| Fiber | 2 g |
| Vitamin C | 48 mg |
| Vitamin K | 102 mcg |
| Folate | 29 mcg |
| Manganese | 0.2 mg |
| Potassium | 252 mg |
Some key nutrients found in brussels sprout tops include:
Fiber
The tops are an excellent source of dietary fiber. Fiber supports healthy digestion and may lower cholesterol and blood sugar levels.
Vitamin C
Brussels sprout tops contain about twice as much vitamin C as an orange. Vitamin C promotes a healthy immune system and iron absorption.
Vitamin K
Important for blood clotting, vitamin K is found in significant amounts in the green tops. Just one cup provides over 100% of the daily vitamin K requirement.
Folate
Also known as vitamin B9, folate is essential for cell growth and DNA production. Folate in the tops helps prevent anemia.
Manganese
This trace mineral supports bone health and metabolism. The tops provide around 10% of the daily manganese requirement.
Potassium
With more potassium than most fruits and vegetables, the tops may help lower blood pressure by balancing fluid levels.
Health benefits
Eating the nutritious tops along with the sprout heads provides all the same health benefits associated with brussels sprouts:
– Boosts immune system function
– Supports heart health
– Aids digestion
– Encourages healthy cholesterol levels
– Helps regulate blood pressure
– Promotes bone strength
– Provides antioxidants
– May have anti-cancer effects
– Can help with weight loss
The high fiber and nutrient content of brussels sprout tops makes them an ideal addition to any healthy diet.
Risks of eating raw sprout tops
Raw brussels sprout tops are completely edible. However, there are some risks associated with eating raw sprouts that also apply to the tops:
Digestive issues
For some individuals, digesting large amounts of raw brussels sprouts or tops may lead to gas, bloating, and other temporary GI complaints. The high fiber load can be hard on sensitive digestive systems. Cooking sprouts and tops helps reduce these issues.
Thyroid problems
Those with thyroid issues should limit intake of raw brussels sprouts, including the tops. Compounds called goitrogens may interfere with thyroid hormone production when consumed raw in large amounts.
Oral contraceptive effectiveness
Eating more than 300g of raw brussels sprouts per day may potentially decrease the effectiveness of oral contraceptives. The tops contain similar compounds.
Pregnancy complications
Some research has linked high intake of raw sprouts during pregnancy to fertility issues and complications. Pregnant women should limit raw sprout and top consumption and opt for cooked.
To reduce risks, it is recommended to cook brussels sprouts and tops rather than eating large quantities raw regularly.
How to cook brussels sprout tops
The leaves and stems can be prepared similarly to the sprout heads. Popular cooking methods include:
– Roasting
– Sautéing
– Steaming
– Boiling
– Grilling
– Pan-frying
Make sure to trim or peel any tough ends and remove discolored or damaged leaves. Cut into smaller pieces to reduce cooking time. Cook tops for 2-5 minutes until bright green and slightly softened.
Here are some recipe ideas for enjoying brussels sprout tops:
Roasted brussels sprouts and tops
Toss trimmed sprouts and tops with olive oil, salt, and pepper. Roast at 400°F for 20-25 minutes, stirring halfway. Add parmesan, lemon juice, or herbs for extra flavor.
Sautéed brussels tops
Cook tops in olive oil over medium high heat until tender, 5-7 minutes. Toss with garlic, chili flakes, lemon, and parmesan.
Soup with sprouts and tops
Simmer chopped sprout heads and tops in broth with onions, garlic, carrots, and potatoes. Blend until smooth. Garnish bowls with croutons or pumpkin seeds.
Pasta carbonara with tops
Sauté brussels top pieces in bacon fat. Toss with cooked pasta, eggs, parmesan, salt, and pepper.
Fried rice with tops
Stir fry shredded tops and diced sprouts with rice, soy sauce, sesame oil, eggs, carrots, and protein. Garnish with scallions.
Storing brussels sprout tops
Since the tops are an extension of the vegetable itself, they can be stored like regular brussels sprouts:
– Store unwashed tops and sprouts in a loose or perforated plastic bag in the refrigerator for 5-7 days.
– Do not wash until ready to use to prevent premature spoilage.
– Wash just before cooking. Trim off any slimy or damaged leaves first.
– For longer storage, blanch tops and sprouts for 1-2 minutes, shock in ice bath, pat dry and freeze for up to one year.
– Pickled tops can last for months refrigerated.
– Dehydrate excess tops to use as crunchy snack chips.
Properly stored fresh tops should remain vibrant green with no yellowing or wilting. Discard any spoiled, mushy, or moldy leaves before preparing.
Can you eat brussels sprout stalks?
Yes, the stalks connecting sprouts to the main plant stem are also completely edible. The stalks resemble mini kohlrabi with a mild, sweet flavor. They have a similar crunch and nutrient profile as the sprout heads and tops.
You can peel stalks to remove any fibrous material, then slice and cook them along with the rest of the sprouts. Roast, steam, braise, or sauté the diced stalks for 2-5 minutes until just tender.
For another option, shave stalks raw with a mandoline for salads. The thin slices add texture. Chopped stalks work well in coleslaw or stir fries too.
Conclusion
While most people consume only the compact heads, the leaves, stems, and stalks extending from brussels sprouts are all edible and nutritious. The tops offer dietary fiber, vitamins, minerals, and antioxidants.
Eating the tops provides all the same health benefits as the sprouts themselves. The tops can be cooked by roasting, sautéing, steaming, or boiling until vibrant green and slightly softened. They can be prepared using any favorite brussels sprouts recipe.
Although very low risk, those with thyroid issues or who are pregnant may want to avoid large amounts of raw tops. Overall, the tops and stalks are delicious, nutritious parts of the plant that shouldn’t go to waste!