Seasonal Produce: Brussels Sprouts

If we were handing out awards for “Least Understood Vegetable,” Brussels sprouts would be a top contender. Check out the Brussels sprouts tips below and you’ll be a member of a very select group that knows how to select, prepare and enjoy these tiny green bundles of nutritious deliciousness to the fullest. Sure, you can use them in a delicious holiday side dish, but they’re also tasty on their own—sautéed or roasted with olive oil and salt, or with other veggies on the grill. You’ll also enjoy them in everything from pasta dishes and other recipes with complementary ingredients, including Parmesan recipes and bacon-wrapped nibbles.

Purchasing Brussels Sprouts

• Select bright green Brussels sprouts with compact heads that are heavy for their size.
• Small sprouts are more tender and have a sweeter flavor than large ones.
• Avoid any with wilted yellow leaves as these are older sprouts and will have a bitter flavor.
• Refrigerate unwashed Brussels sprouts in a plastic bag for up to 4 days. If stored much longer, they will develop a strong taste.

Preparing Brussels Sprouts

• Remove any loose and wilted outer leaves and trim the stem ends, taking care not to cut too closely to the bottoms of the leaves or they will separate and fall off during cooking. Rinse under cold water; drain.
• To promote quicker and more even cooking, cut a shallow “X” into each stem end to allow the heat to penetrate the inside of the sprout. Sprouts can also be cut in half before cooking.
• For best results, cook Brussels sprouts quickly and just until they are tender. Avoid overcooking to prevent a pasty texture and strong bitter flavor.

Brussels Sprouts Nutrition

• Good source of fiber.
• Excellent source of vitamin C.
• Fat free and low in sodium.