Overview
Brussels sprouts are considered to be a cruciferous vegetable, this includes other vegetables like broccoli, kale, and cauliflower.
Brussels sprouts are believed to have originated from Belgium, hence the name.
They can now be found just about anywhere, but they do thrive in cooler temperatures. The prime season starts in September and goes through March.
Brussels sprouts tend to have a negative connotation especially with kids and actually many adults. But sadly, this is due to improper cooking.
On the other hand, Brussel sprouts are packed with nutrients and flavor!
The Look
Brussels sprouts form buds and grow in bunches on long stalks that can be up to 3 feet in length. Each bunch can have up to 20-30 buds.
The buds are edible and are formed by layers of leaves that end up looking like mini cabbages.
They are green in color with a slightly yellowish tint and are relatively small in size.
Typically, Brussel sprouts are purchased cut from their stalks, but some grocery stores or farmer's markets will have them still attached to their stalks.
Brussels sprouts can also be purchased pre-cut, pre-shredded, and even frozen
When buying fresh, look for a nice green color, some yellowing is okay. You might have to peel away a layer or two to get the freshest-looking part of the Brussels sprout.
Nutrition
Vitamin A, C, and K
Vitamin B9, aka Folate
Fiber
Manganese
Potassium
Iron
Omega-3
Antioxidants
Benefits
Brussels sprouts have a variety of nutrients that aid gene regulation, cell differentiation, and blood clotting.
The nutrients in Brussels sprouts are also very helpful for bone growth and the maintenance of connective tissues.
Plus, they act as an antioxidant, helping with immunity.
The nutrients aid in fluid, electrolyte balances, and other electrical impulses in the body.
But there's more! Great for eye health and vision.
Bonus, their nutrients aid in blood clotting and help to carry oxygen to body tissues.
So, don't forget to eat your Brussels sprouts!
Serving Size
1 cup or about 100 grams is about 43 calories
About 4 grams of protein
About 0.5 grams of fat
About 9 grams of carbohydrates
About 4 grams of fiber
Use & Cooking
If the Brussels sprouts were purchased on the stalk, simply use a paring knife to remove the buds from the stalk. If purchased pre-bagged this step is obviously not needed.
To use Brussels sprouts, trim the end stump with a knife and also remove the first layer of leaves. This first layer will probably naturally fall off when the end is trimmed.
The Brussels sprout can be left whole, cut in half, or even quartered.
Brussels sprouts can be boiled, steamed, roasted, or sautéed. They can also be left raw and shaved into a salad.
They have a mild nutty flavor and pair really well with savory flavors.
Looking to roast? Bring the oven to 450 degrees F. Place Brussels sprouts (sliced) on a baking dish and drizzle with olive oil. Add desired seasonings like salt, pepper, garlic powder, etc. Roast in the oven for about 15 minutes or until a golden color has formed
The Brussels sprouts should be fork tender and still have a brighter color, not mushy and bland looking.
If they come out lifeless try reducing the cooking time or change up the cooking method. Roasting is the most preferred method of cooking.
Storage
Store Brussels in the refrigerator to keep fresh and crisp.
They will last about a week or more if stored properly.
Once the Brussels sprouts are cooked store in an airtight container for 3-4 days
Recipes
Brussels sprouts are a great addition to any fall or winter dish, but are also perfect for the summer months!
This means they are also great additions to sweet, savory, and or fatty dishes. Eat them solo or in combination with other vegetables.
References
Reinhardt, T. (2014). Super Foods (Seconds ed.). Buffalo, NY: Firefly Books Inc.
