Brussels sprouts are versatile little vegetables that add elegance to a meal. In addition, they provide generous quantities of nutrients, including fiber, potassium, vitamins A, C and several B vitamins. To maintain quality and appearance, use basic cooking methods such as baking or steaming, then dress up the sprouts with sauces and complementary add-ins. The key to success is to avoid overcooking because overcooked sprouts develop a bad odor and lose quality and nutritional value.
Selection
Look for brussels sprouts with a bright green, even color, tight leaves and compact heads that feel heavy compared to their size. Smaller sprouts are sweeter and more tender than larger sprouts. Avoid sprouts with yellowing leaves, which indicate old, bitter sprouts. Store fresh brussels sprouts in the crisper drawer of your refrigerator for up to five days.
Preparation
Pull off the tough outer leaves, then use a paring knife to cut the stem from the bottom of each sprout. To prevent leaves from falling off during cooking, don't cut too deep. Use the tip of your paring knife to cut an X in the bottom of each sprout so the center cooks evenly with the outer leaves. If the sprouts are of uneven sizes, cut an X only in the larger sprouts or cut large sprouts in half. Put the sprouts in a colander and rinse them thoroughly under cool water.
Bake
To bake brussels sprouts, place the sprouts in a bowl with melted butter, or use heart-healthful canola oil or olive oil. Add salt and pepper to taste. You can also add finely minced garlic or garlic salt. Arrange the sprouts on a baking sheet in a single layer. Bake the sprouts for about 25 minutes in an oven preheated to 450 degrees Fahrenheit. Eat baked brussels sprouts as is, or add toppings, sauces or dressings.
Steam
Steaming is an easy way to cook brussels sprouts, but unlike boiling, preserves the quality of the sprouts because the nutrients aren't leached in the water. To steam sprouts, bring a small amount of water to a boil in a large saucepan. Put the sprouts in a steamer basket, then place the steamer basket in the pan. Cover the pan tightly and steam the sprouts until they're just fork-tender, which takes five to seven minutes.
Sauces
Sauces and dressings for brussels sprouts range from a mild white sauce or cheese sauce to an elegant vinaigrette with wine vinegar, honey and oil; or balsamic vinegar and maple syrup. A mustard butter made of melted butter and spicy Dijon adds a tangy flavor. For an easy but flavorful dressing, top cooked brussels sprouts with salad dressing such as Italian or Ranch-style.
Toppings
Crispy, crumbled bacon makes a good topping for Brussels sprouts. You can also drizzle the sprouts with maple syrup or honey, or sprinkle blue cheese, freshly grated Parmesan cheese, water chestnuts, chopped pecans, almonds or walnuts. Fresh, chopped ginger or a sprig of fresh dill adds an interesting flavor.
References
- University of Illinois Extension: Brussels Sprouts
- North Carolina State University Extension: Brussels Sprouts
- University of Florida IFAS Extension; Brussels Sprouts; Mary King
- University of Vermont Extension; Brussels Sprouts Pack a Nutritional Punch; Diane Lamme; October 2010
- Taste of Home: Fancy Brussels Sprouts Recipe
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