Brussels sprouts are small green globes of tightly packed leaves. They grow from the large stalk of an impressive plant with huge, colorful leaves. This is one vegetable you will want to try after seeing how it grows. Brussels sprouts are available fresh during late fall and winter, offering a nice cold-season vegetable option.
Brussels sprouts are rich in vitamin K, vitamin C, folate, vitamin A and several other vitamins and minerals. A 1/2 cup serving of brussels sprouts has about 25 calories and 2 g of fiber.
In addition, brussels sprouts are rich in beta carotene and lutein, carotenoids that may act as antioxidants or be protective against disease. Like other cruciferous vegetables, brussels sprouts contain glucosinolates and isothicyanates, compounds being studied for their role in cancer protection.
To prepare brussels sprouts, chop off the very end and remove a few of the outer leaves. The remaining balls can be steamed, baked or sauteed. For a simple side dish, cut brussels sprouts in half and lightly saute in butter or oil until just tender when pierced with a fork. Add spice and texture to brussels sprouts by combining with nuts, onions, spices like basil and thyme or bits of bacon
What to Look for
The tastiest brussels sprouts are the freshest. If you can find plants with brussels sprouts still attached to the stalk, buy those. If not, look for sprouts that are dark green with leaves that are tightly packed and free of yellow or black spots. They should feel heavy for their size and be very firm. Avoid brussels sprouts with leaves that are loose or that feel light and soft.
Frozen brussels sprouts are a convenient alternative to fresh sprouts. Baby brussels sprouts, if you can find them, are a less bitter alternative to their full-grown counterparts.
Common Pitfalls
Overcooking brussels sprouts is known to result in off flavors and poor texture. Cook brussels sprouts until tender but remove from heat before they become mushy.
If you buy them frozen, look for packages that contain only brussels sprouts to avoid added fats and salt.
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