Brussels sprouts get their name from the capital of Belgium where they were first grown in the 16th century. Sprouts are part of the cruciferous family, along with broccoli, cauliflower, kale, bok choy, arugula, collard greens, watercress and radishes. While Brussels look like small cabbages, don’t be deceived by their small size. A single cup of fresh Brussels sprouts provide less than 40 calories but offer 3.3 grams of fiber and 3 grams of protein. They are rich in vitamin C and contain antioxidants and phytonutrients that may help lower cancer risk and decrease inflammation.
If you are not a Brussels sprouts fan you may have been traumatized from those mushy, smelly sprouts you may have been forced to eat as a child. Give sprouts another chance! The truth of the matter is, when cooked properly, Brussels sprouts can be a sweet, slightly nutty vegetable that is irresistible.
In all honesty, sprouts are not difficult to prepare, but they require a bit of prepping prior to cooking.
- Wash the sprouts: Usually rinsing the sprouts under lukewarm water is sufficient to remove the surface dirt. However, if the sprouts look like they have dirt between the leafy layers, they may need to be soaked for a bit.
- Trim: Trim any yellow or brown leaves from the Brussels sprouts. For a more tender sprout, it is recommended that a little bit of the stem is removed.
- Cut: Once the sprouts are clean and trimmed, the large sprouts need to be cut. The rule of thumb is – any Brussels sprout with a diameter much bigger than 1½ inches should be cut in half. If you have a variety of sizes, cut the medium sprouts in half and the bigger ones in quarters so that all the pieces are about the same size. If the sprouts are too big, the outside will be overcooked by the time the inside is cooked. And, if some pieces are much smaller, they’ll be overcooked by the time the bigger ones are done.
Brussels Sprouts can be prepared in so many ways:
- This easy side dish of Roasted Brussels Sprouts and caramelized onions will be a hit. It is a perfect side dish for any meat, poultry or fish dish. Perfect for the holiday table.
- Brussels Sprouts are roasted in this Loaded Thai-Peanut Brussels Sprouts recipe. Drizzled with creamy peanut butter sauce and topped with a variety of crispy toppings, this dish is rich with healthy flavors.
- These Garlic Brussels Sprouts are prepared by sautéing the vegetable with garlic, paprika and jazzed up with a touch of chorizo.
- Brussels sprouts can be sautéed for a quick and easy side. Heat a bit of oil, just enough to cover the bottom of a large pan that is big enough to hold the sprouts in a single layer. Add the sprouts to the pan. Make sure the Brussels sprouts pieces are about the same size, so they cook quickly and evenly. Cook the sprouts until they are brown, about 15 minutes.
- This quick Blue Cheese and Bacon Brussels Sprouts appetizeris a snap to make. Prepare in advance and pop into the oven right before you are ready to serve. They only take 10-12 minutes to bake in a preheated oven.
- Shake and bake! Place Brussels sprouts, olive oil, breadcrumbs and a dash of salt and pepper in a large re-sealable plastic bag and shake to coat. Bake at 400°F for 30-45 minutes or until toasted.
- Brussels sprouts can also be enjoyed raw. Slice prepared sprouts in half lengthwise. With cut side down, slice into thin rounds. Separate the leaves into shreds with your fingers. These shredded sprouts are delicious in salads. Adding a bit of lemon juice or vinegar will slightly “cook” them.
