Brussels Sprouts: Benefits and Recipes

Brussels sprouts are a member of the Brassica family, so a relative to broccoli, cabbage, and collard greens. They look like mini cabbages, being only about 1" in diameter. They are most commonly seen as a green #vegetable, but there are red-purple varieties as well. Typically sold separately, Brussels #sprouts are actually grown in bunches of 20-40 on a stem about 3 feet tall. They are available seasonally.


HOW TO SELECT AND STORE


Look for #BrusselsSprouts that are no larger than a golf ball. The sprouts should be firm, compact, and a nice green color. Avoid those with yellow or wilted leaves or that are softer in texture. If possible, try to get those that are close to the same size so they cook more evenly. Keep them refrigerated - unwashed and untrimmed - in a plastic bag for up to 1 week. If you want to freeze them, blanch them for 3-5 minutes first.


A LITTLE HERE, A LITTLE THERE

  • Shred or grate and eat raw in salads

  • Use in place of broccoli as you top potatoes or fill a casserole

  • Simply steam them off and toss with oil, #lemon, salt, and #pepper

  • Toss with oil and roast in the oven until nicely caramelized

DID YOU KNOW


If you are growing Brussels Sprouts, remove the lower leaves of the stem and more sprouts will continue to develop.


HOW TO PREPARE AND COOK


Before preparing Brussels sprouts, wash them and remove the stems and any discolored leaves. Being very versatile, they can then be #boiled, steamed, sauteed, roasted, pan-fried, deep-fried, stir-fried, or eaten raw. Be watchful of their #cooking times though, as it's important to not overlook them. Similar to their cruciferous cousins, if they are overcooked, they will start to emit a bad sulfur smell. The leaves of the plant are also edible and will taste along the lines of kale.


PAN SEARED BRUSSELS SPROUTS

  • 1 tbs oil

  • 1/2 tsp #garlic powder

  • 1/2 tsp onion powder

  • Dash of cayenne pepper or crushed red pepper

  • Salt and pepper

  • 1 pound Brussels sprouts

Trim ends of Brussels sprouts and cut in half. Heat oil in a skillet over medium heat. Add all spices, stirring to mix. Add sprouts, cut side down, cook, without stirring, until the undersides turn a golden brown. If they are browning too fast before getting tender, add a little water, and cover the skillet to steam them.


Source: allrecipes.com


WHAT DO YOU GET FROM IT?


Brussels sprouts are an excellent source of #Vitamin C and K, as well as #potassium, omega 3 fatty acids, and numerous other micro-nutrients. Their high levels of #fiber support a healthy digestive system and they also contain properties that act as detox, antioxidant, anti-inflammatory, and cholesterol-lowering agents.