Brussels sprouts, which look like mini-cabbages, belong to the same vegetable family as cabbage, cauliflower and broccoli, and are every bit as nutritious. Brussels sprouts provide many important nutrients, including fiber, vitamin C, beta carotene, potassium, manganese, folate and vitamin B-6. Availability depends on the weather, but in most parts of the country, you can purchase Brussels sprouts in supermarkets in autumn and early winter. The little vegetables have a sweet, tender flavor that makes them a tasty side dish. You can cook Brussels sprouts using a variety of methods, and sauteeing the sprouts with olive oil and seasonings is especially flavorful.
Brussels Sprouts
Select deep green Brussels sprouts with firm, tightly closed heads. Avoid soft or spotted sprouts. To prepare Brussels sprouts for sauteeing, remove the outer leaves then rinse the sprouts under cool, running water. If the Brussels sprouts are especially dirty, soaking the sprouts in water and a small amount of vinegar or lemon juice for about 15 minutes removes embedded soil.
Blanching
Blanching involves cooking Brussels sprouts lightly in boiling water. Cut small sprouts in half and large sprouts in quarters before placing them in the boiling water. Cook the sprouts for no more than 3 to 5 minutes, or until the Brussels sprouts are barely tender.
Bacon
Bacon adds a rich flavor to Brussels sprouts, but you can use turkey bacon instead if you're limiting your fat intake or if you prefer not to use pork. If you prefer a vegetarian dish, omit the bacon, or substitute a meatless bacon substitute. Cut the bacon into 1-inch chunks. Cook the bacon in a skillet until it is brown, then use tongs to transfer the bacon to a layer of paper towels so fat can drain.
Onion and Garlic
Pour the bacon fat from the skillet and replace it with olive oil. Cooking Brussels sprouts in about 1 tbsp. of the bacon fat is tasty but adds unwanted fat. When the olive oil is hot, add a chopped onion, then saute the onion until it is soft. A healthy addition to any dish, onions provide dietary fiber, vitamin C and antioxidants. If you like, you can also saute minced garlic, high in vitamins B-6, C, phosphorus and calcium.
Finishing
Add the Brussels sprouts to the skillet, then saute the sprouts for only about 3 minutes, or until the sprouts are hot and tender. This is also the time to add your choice of seasonings, such as a sprig of thyme or sage and a squeeze of fresh lemon juice, along with sea salt and pepper to taste. If you like, stir in a handful of chopped chestnuts. Stir in the bacon just before serving.
References
- Harvard Medical School Center for Health and the Global Environment: Brussels Sprouts
- Eating Well: Sauteed Brussels Sprouts with Bacon and Onion; November/December 2009
- Ohio State University Extension: Folate (Folacin, Folic Acid)
- University of the District of Columbia Center for Nutrition, Diet and Health: Onions
- University of Alabama at Birmingham: The Farm Stand
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