Yesterday was National Brussels Sprouts Day! Brussels Sprouts are well known and defined as the one vegetable that the most people avoid and dislike. That’s part of many people’s aversion to vegetables entirely.
One big reason for this is that we don’t know how to choose and cook them effectively. And brussels sprouts are one of the vegetables that suffers the most from our not knowing how to prepare them.
These miniature cabbages are such a valuable food, nutrition-wise! One cup contains more than 100% of your daily requirement for Vitamin C, 91% of your daily vitamin K, 12% of folate, and 2 grams of fiber.
The vitamin K source is really important, because it is not available in many foods, and this nutrient functions in blood clotting and bone health. And they contain small amounts of other nutrients, like vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus, as well as nearly twice your daily need for vitamin C. They are also high in antioxidants.
Smaller Brussels sprouts are more tender and sweeter than the larger ones, Sprouts should feel firm when squeezed. Choose those that are only 1 to 1 1⁄2 inches in diameter. Avoid those with leaves that have holes or are shriveled, wrinkling, or withered. If the stems of the sprouts are dry or yellow, or blackened, that means they are old and will be bitter tasting. Choose the fresh ones. Being left on the grocer’s shelf for too long, is much of the reason that sprouts have such a bitter reputation. Fresh ones won’t be bitter.
It is best to cut each sprout crosswise so the leaves separate into thin, lettuce-like shavings.
Choose your method when cooking Brussels Sprouts; they can be boiled, roasted, steamed, braised, sautéed, and even pickled. Remember to cook them just until tender — any longer and they will get bitter! Cook only until tender.
I love to pan roast them so they get nice and caramelized. With a bit of butter, salt, and pepper, they are great on their own, but they can also be tossed with a bunch of other ingredients.
For this article, I adjusted some good recipes from yummily.com to your food plan needs. You can get copies at Sprout Recipies.
I hope you try and enjoy them.
Blessings to you,