Brussels sprouts probably originated in Italy but became a popular vegetable crop in Belgium in the 16th century — thus Brussels sprouts.
French settlers brought the sprouts with them to Louisiana in the 1700s and eventually most production moved to California. It is a cruciferous vegetable like cabbage and broccoli. These sprouts are rich in many vitamins and minerals as well as several phytonutrients, but especially sulforaphane, an antioxidant and detoxifier that reduces inflammation in the body.
Peak Time: Available year round, but best from October to December
Average Price: Loose about $3.00 per pound and $4.00 on a stalk
Tips for Selection and Storage: Brussels sprouts are usually harvested after the first frost. The frost increases the sweetness of the sprouts. You also may find them on their stalks at Whole Foods or Trader Joes. Look for sprouts that are small to medium and bright green with compact with tight leaves. Larger sprouts often have less flavor. If you have a stalk and are not cooking the sprouts immediately, you can leave them on the stalk and refrigerate or take them off the stalk and store in a bag in the refrigerator. You can store sprouts for about two weeks on or off the stalk. Those on the stalk will keep longer in storage. The leaves at the top of the stalk are also edible. Cook those leaves as you would other greens like turnips or collards.
Tips for Preparation: Discard any sprouts that are soft. Remove any discolored outer leaves. If you are boiling or steaming, cut an X in the stem so the heat can reach the thicker core. The sprouts should be tender in about five to eight minutes. Do not boil to mush. Overcooking Brussels sprouts causes them to turn to a drab olive green and releases sulfur — a very offensive odor. To roast, trim the ends and cut them in half or quarters to ensure even cooking. Roasting brings out the sweet nutty flavor of the sprouts. Brussels sprouts now are more likely to be served roasted, fried or even raw and shaved into salad. Moist cooking destroys some of the water soluble vitamins like vitamin C. But, of course, the most nutrients are preserved if eaten raw as in a salad or slaw.
Nutritional Highlights: As a powerful antioxidant and detoxifier, sulforaphane helps protect against certain cancers as well as free radicals that damage healthy cells. It can also help protect your DNA to block mutations that lead to cancers and may slow growth in certain tumors. Brussels sprouts are an excellent source of vitamins C and K. Brussels sprouts are also an excellent source of soluble dietary fiber that can reduce cholesterol in the body. These sprouts a very good source of B vitamins manganese, copper, potassium, phosphorus, omega-3 fatty acids and dietary fiber. They are also a good source of iron, protein, magnesium, vitamin A, niacin, calcium and zinc. Because Brussels sprouts and other cruciferous vegetables are so high in vitamin K, those who take blood thinners should limit their intake.
For a recipe for roasted Brussels sprout salad with apple cider vinaigrette, click here.
