Brussels sprouts are making a comeback. They are packed with vitamins and when cooked right are sweet and irresistible. Brussels sprouts* are good for you, rich in vitamin antioxidants, including Vitamin C and Vitamin A, in the form of beta-carotene, and Vitamin K. They are also high in fibre, providing 4 grams of fibre in every cup.
Here are tips for buying, cooking and storing your sprouts.
How are sprouts grown?
Brussels sprouts are part of the cabbage family, Brassica, which includes broccoli, cauliflower and cabbage. Looking like miniature cabbages, they measure between 2.5 and 4 centimetres. They grow on a central stalk, measuring about 60 to 120cm, rather than on the ground like broccoli and cabbage. Each stalk contains 15 to 20 sprouts.
Brussels sprouts are thought to have been cultivated in Brussels, Belgium, in the 13th Century. Some have said that the town of Brussels looks like a Brussels sprout when viewed on a map.
Brussels sprouts are available all year round and are at their best from autumn through to early spring. Choose sprouts that are firm, compact and bright green. The smaller they are, the sweeter.
How to cook sprouts
Brussels sprouts, when cooked properly, are crisp and dense in texture, like a true miniature cabbage. Their flavour is sweet.
It is important not to overcook sprouts as they lose their nutritional value and emit an unpleasant sulphur smell.
They can be boiled, steamed, parboiled and then sautéed or they can be roasted. They can also be eaten raw and shredded in salads and stir fries.
To steam them, so they cook evenly and quickly, cut each sprout into quarters and steam them for five minutes. Alternatively, cut a deep cross into the base to enable the heat to enter the middle of the sprout and steam for seven to ten minutes, depending upon their size. Test regularly, using a knife, to avoid overcooking. Eat steamed or use one of the variations below.
If you are sautéing the Brussels sprouts, but not straight after steaming, cool them in an ice bath, this will help them stay bright green. Also, when sautéing, use a large pan so that they have space and to stop them from steaming further.
Here are some of the best ways to serve and eat sprouts:
Combine cooked Brussels sprouts with red onion, walnuts and a mild flavoured cheese such as goat cheese or feta.
Toss cooked sprouts with olive oil and balsamic vinegar to make a cooked salad.
Shred finely and add raw to a salad for crunch and vivid green colour, or add to your favourite stir fry.
Sautee with bacon and onion.
Delicious when roasted, let them become crisp and golden brown with some burned leaves for depth of flavour, and toss with balsamic vinegar and honey.
Roast with olive oil and herbs, or roast together with sweet potato for a colourful side dish.
How best to store sprouts
Keep sprouts unwashed and untrimmed in the vegetable compartment of the fridge. They are best eaten within three to four days, but can be kept unwashed in a moist towel in a perforated plastic bag, or in a bowl lined with paper towelling for 10 days.
If you are able to purchase Brussels sprouts on the stalk, these will last for up to a month in the fridge if stored with a moist paper towel around the stub.
They can also be snap frozen. To freeze, rinse and dry the sprouts and blanch for 4 to 5 minutes. After refreshing in cold water, drain and freeze in freezer bags or containers.
Your local fresh produce seller
Stop in and see your fresh produce seller at your local markets for your tastiest Brussels sprouts.
*Wait - we know what you’re thinking, we’re calling them Brussels sprouts (plural), when you’ve heard them called Brussel sprouts (singular), right? No it’s not a typo, there’s been big debate about that and you can read all about it here.
Research with thanks to:
“Brussels Sprouts” Brussels.info, http://brussels.info
“Flemish sautéed Brussels sprouts”, Global Table Adventure, http://globaltableadventure.com
“Brussels sprouts”, whfoods.org, The world’s healthiest foods, http://whfoods.com
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