Brussels sprouts are a very healthy and delicious vegetable that can be enjoyed in many dishes. However, some people find the smell of brussels sprouts to be quite strong and unpleasant. This strong smell is often attributed to sulfur compounds found in brussels sprouts. In this article, we’ll explore why brussels sprouts have such a potent aroma and what you can do to reduce the smell while still enjoying their nutritional benefits.
What causes the strong smell in brussels sprouts?
Brussels sprouts belong to the brassica family of vegetables which also includes broccoli, cabbage, and kale. All of these vegetables contain sulfur-containing compounds called glucosinolates. When the brussels sprout cells are damaged, such as when they are chopped or chewed, the glucosinolates interact with enzymes to produce breakdown products including methanethiol, dimethyl sulfide, and dimethyl disulfide. These sulfur-containing compounds are responsible for the characteristic pungent, cabbage-like smell of brussels sprouts.
The main glucosinolates found in brussels sprouts are:
– Sinigrin – produces allyl isothiocyanate when broken down. This gives brussels sprouts their hot, pungent, radish-like flavor.
– Glucobrassicin – produces indole compounds when broken down. These are responsible for the musty aroma.
– Glucoiberin – produces methanethiol when broken down. This causes a rotten cabbage smell.
The levels of these glucosinolates can vary depending on the specific cultivar of brussels sprout as well as growing conditions. But in general, the strong smell is a result of the profile of glucosinolates unique to these miniature cabbages.
Why do some people find the smell unpleasant?
The compounds behind the smell of brussels sprouts are not inherently bad or harmful in any way. However, there are a few reasons why some find it unpleasant or offensive:
– The sulfur compounds have a very potent, pungent aroma even at low concentrations. The human nose is extremely sensitive to these types of smells.
– The smell is associated with putrefaction and decay for some which triggers a dislike of the aroma.
– People have varying sensitivities to certain smells based on differences in olfactory receptor genes. Those with more sensitive olfactory systems may find the sulfurous odor stronger.
– The aroma compounds found in brussels sprouts are similar to those produced by human flatulence. This association with bodily functions may be off-putting to some.
– Some people may have had negative experiences with overcooked brussels sprouts in the past leading to an aversion.
While the reasons are subjective, it’s clear that there is substantial individual variation in sensitivity and perception of the smells given off by brussels sprouts.
Tips to reduce smell while cooking brussels sprouts
If you find the aroma of brussels sprouts to be unpleasantly strong, there are a few tricks you can use to help minimize it:
Avoid overcooking
Overcooking brussels sprouts releases more of the sulfur compounds, intensifying the smell. Steam or roast them just until fork tender to prevent this.
Leave sprouts whole or halve
Chopping sprouts exposes more surface area of the vegetable to air, allowing more smelly compounds to vaporize. Leave them whole or just halve them to limit this effect.
Soak in water beforehand
Soaking brussels sprouts in cold water for 30 minutes before cooking can help leach out some of the smelly sulfur compounds.
Cook with acid
Adding an acidic ingredient like lemon juice, vinegar or wine can help neutralize some of the smelly compounds released.
Use a lid when boiling or steaming
Covering the pan prevents volatile sulfur molecules from escaping into your kitchen.
Roast at high heat
Roasting brussels sprouts at temperatures above 375°F helps caramelize sugars, giving pleasant roasted notes that cover up the sulfur smell.
Pair with aromatic herbs and spices
Cooking brussels sprouts with ingredients like garlic, onions, paprika, nutmeg and parsley introduces other aromas that distract from the sulfur smell.
Increase kitchen ventilation
Turn on your exhaust fan, open windows and increase air flow to rapidly remove volatile compounds before they reach your nose.
Why you shouldn’t avoid brussels sprouts because of the smell
While the smell of brussels sprouts may be off-putting to some, there are good reasons not to avoid this vegetable entirely:
– Brussels sprouts are incredibly nutritious, providing vitamin C, vitamin K, folate, potassium and fiber.
– They contain compounds like sulforaphane that are linked to cancer-fighting and antioxidant properties.
– When cooked properly, brussels sprouts have a sweet, nutty flavor that pairs well with many dishes.
– With the right preparation techniques, you can significantly reduce the objectionable smell.
– Choosing fresh sprouts, certain cultivars and harvesting sprouts after a frost can also lessen the odor.
– The health benefits far outweigh any drawbacks of the smell, which is harmless.
For those who dislike the smell, using the cooking tips above and selecting smaller, firmer sprouts can make enjoying the nutrition of brussels sprouts much more palatable. With the right approach, you can learn to love these miniature cabbages.
Nutrition facts of brussels sprouts
Here is an overview of the nutrition profile of brussels sprouts (per 1 cup cooked, 180g):
| Nutrient | Amount |
|---|---|
| Calories | 60 |
| Protein | 4g |
| Carbohydrates | 11g |
| Fiber | 4g |
| Sugar | 3g |
| Fat | 0.5g |
| Vitamin C | 141% DV |
| Vitamin K | 214% DV |
| Folate | 25% DV |
| Potassium | 25% DV |
As you can see, brussels sprouts provide important vitamins, minerals, fiber and antioxidants despite their low calorie content. The high levels of vitamins C and K are particularly noteworthy.
Health benefits of brussels sprouts
Consuming brussels sprouts regularly has been linked to several potential health benefits:
Cancer prevention
Compounds in brussels sprouts including sulforaphane and indole-3-carbinol are believed to help detoxify carcinogens and inhibit cancer cell growth. Studies associate higher brussels sprout intake with reduced risk of colorectal, gastric and prostate cancers.
Heart health
The fiber, potassium, folate and vitamin K in brussels sprouts support heart health. They may reduce LDL cholesterol, lower blood pressure and decrease inflammation.
Boosting immunity
The high levels of vitamins C and E act as antioxidants to strengthen the immune system and neutralize free radicals.
Supporting detoxification
Sulfur-containing compounds in brussels sprouts enhance the activity of detoxification enzymes in the liver which help eliminate toxins.
Digestion
Brussels sprouts are high in fiber which promotes regularity and gut motility. The fiber also feeds beneficial gut bacteria that improve digestion.
Blood sugar control
Despite having some natural sugars, brussels sprouts are low glycemic and the fiber content prevents blood sugar spikes. This makes them a good choice for managing diabetes.
Incorporating brussels sprouts into your diet provides a great health boost while their strong scent can be mitigated with proper preparation techniques. Their cancer-fighting abilities and heart benefits far outweigh any drawbacks of the smell.
Common ways to enjoy brussels sprouts
Here are some delicious ways to cook and enjoy brussels sprouts:
Roasted brussels sprouts
Roasting brings out the nutty, sweet flavor. Toss halved sprouts with olive oil, salt, and pepper and roast at 400°F until crisp on the outside. Sprinkle with parmesan before serving.
Sauteed brussels sprouts
Saute shredded brussels sprouts with garlic, olive oil and red pepper flakes for a flavorful side dish. The high heat helps reduce smell.
Brussels sprouts gratin
For a creamy, casserole-style dish, bake brussels sprouts with a cheese sauce and breadcrumb topping.
Brussels sprout salad
Thinly slice and toss raw brussels sprouts into salads for crunch. Pair with nuts, dried fruit and a tangy dressing.
Soup
Adding brussels sprouts to soups is a great way to reduce the smell. Try them in minestrone, lentil or potato leek soup.
Brussels sprout slaw
Shred brussels sprouts and combine with other shredded vegetables and cabbage for a unique twist on coleslaw.
Brussels sprout hash
Saute brussels sprouts with potatoes, onions, garlic and herbs for a hearty hash side or breakfast.
With such a wide range of cooking methods, there are many tasty ways to include brussels sprouts that both minimize odor and provide great nutrition. The key is to avoid overcooking while pairing with strong aromatics and flavors.
Conclusion
Brussels sprouts have gained a poor reputation among some due to their notoriously strong smell. However, this odor is purely a result of natural sulfur-containing compounds. When prepared properly and paired with the right ingredients, the smell can be successfully reduced. Given the impressive nutrient profile and potential health benefits like cancer-prevention, the smell issue should not deter you from enjoying brussels sprouts as part of a balanced diet. With techniques like roasting, soaking, cooking with acid and increasing ventilation, you can cook delicious brussels sprouts while keeping unwanted odors at bay.