Eat a colorful variety of fruits and vegetables every day!

Sunday, September 22, 2013

Brussels Sprouts

Brussels Sprouts
  • A cup of sprouts is just 55 calories and provides 4 grams of filling fiber. 
  • I love them roasted (use oil spray and season with a dash of salt and pepper); they're crispy, crunchy, and totally delicious. 
  • They're also rich in plant compounds that have cancer-fighting ability and boost memory
  • An excellent source of Vitamin K, which promotes healthy bones
  • An excellent source of Vitamin C, which helps slow the effects of aging
  • An excellent source of Vitamin C and Vitamin A, nutrients that support a healthy immune system
Brussels Sprouts were named after the capital of Belgium where it is thought that they were first cultivated. They are also one of the few vegetables to have originated in northern Europe. They were first introduced to France and England in the nineteenth century where they continue to be a popular food. French settlers who settled in Louisiana introduced them to America.

Brussels sprouts look like miniature heads of cabbage. They are similar to cabbage in taste, but they are slightly milder in flavor and denser in texture. Brussels sprouts and cabbage are members of the cruciferous vegetable family. These vegetables are an excellent source of vitamin C.

Most Brussels sprouts are grown in California. They are available all year round, but their peak-growing season is in autumn through early spring.
Brussels Sprouts
Serving Size 1/2 cup cooked (78g)
Amounts Per Serving% Daily Value
Calories 30
Calories from Fat 5
Total Fat 0g0%
Cholesterol 0mg0%
Sodium 15mg1%
Total Carbohydrate 6g2%
  Dietary Fiber 2g7%
  Sugars 1g
Protein 2g
Vitamin A10%
Vitamin C80%

* Percent Daily Values are based on a 2,000 calorie diet.

How To Select
Choose firm compact sprouts that are bright green in color. Fresh Brussels sprouts should be displayed chilled. If they are kept at room temperature, their leaves will turn yellow quickly. Yellow or wilted leaves are signs of age or mishandling. Old sprouts also have a strong, cabbage-like odor. It is best to choose sprouts individually from bulk displays rather than pint or quart tubs. Choose small, firm, compact sprouts with unblemished leaves. Select sprouts that are similar in size. This will allow them to cook more evenly. Avoid sprouts that are puffy or soft.

Do not wash or trim sprouts before storing them, but yellow or wilted outer leaves may be remove. If you have purchased sprouts that have been packaged in a cellophane-covered container, take off wrapping, examine them, remove any that are in bad condition, return them to container, re-cover with cellophane, and refrigerate. If the sprouts are not fresh, return them to the store. Place loose sprouts in perforated plastic bag. Fresh sprouts will keep for 3–5 days.

Remove any yellow or wilted outer leaves. Trim stem ends. Be careful not to trim stems flush with the bottoms, or the outer leaves will fall off during cooking. Cut a shallow "x" in the base with a small, sharp knife. This will allow the heat to penetrate the solid core so that it cooks as quickly as the leave.

Use one cup water for every cup of Brussels sprouts. Bring water to a rapid boil in a large pot, add sprouts, and quickly return the water to a boil. Cook sprout until just tender then drain sprouts

Place 1/2 pound of sprouts in a microwave-safe dish; add 1/4 cup water, cover and cook. Cook medium sized sprouts 4 minutes and larger ones 8 minutes.

Sprouts can be steamed rapidly in a small amount of water. This will minimize the odors created when Brussels sprouts are cooked too long, and will also minimize nutrient losses. There are two ways that they can be steamed. Sprouts can be added to an inch of already-boiling water or can be placed in a covered vegetable steamer. After steaming for 1–2 minutes, uncover pot for 10–15 seconds to disperse the strong-tasting sulfur compounds. Re-cover pot, and continue cooking sprouts for 5–10 minutes in boiling water or 6–12 minutes in a steamer. Check them periodically by poking them with a fork to test for doneness. Cook them until they are just tender.
Brussels sprouts can be too strong-flavored and chewy to eat raw, especially if they have been stored for a while. Steam them briefly or blanch them in boiling water, then drain them quickly, dunk them in ice water to keep them from cooking further, and drain again.


Moroccan Style Quinoa (Vegetarian)Makes 4 main dishes or 8 side servings.
1 can (14 oz.) chickpeas, rinsed
3 small onions, quartered
1 cup carrots, cut in chunks
1 cup turnips, cut in chunks
Make stock by combining the following ingredients:
1/2 tsp. salt
2 garlic cloves
1 bay leaf
1/4 tsp. ground cumin
Pepper, to taste
2 Tbsp. olive oil
2 cups whole Brussels sprouts
2 cups water
1 Tbsp. olive oil
1 Tbsp. lemon or lime juice
2 cups quinoa
In a 3-qt. pot, place onions, carrots and turnips on top of the chickpeas and add enough water or stock to just cover vegetables. Add salt, garlic, bay, cumin, pepper and 2 Tbsp. olive oil. Cover and bring to a boil. Reduce to light boil and cook for 40 minutes. Add Brussels sprouts and cook an additional 10 minutes. Adjust seasoning to taste. While vegetables and chickpeas continue to cook, add 4 cups water and salt to a 2-qt. pot and bring to a boil. In a frying pan heat the remaining Tbsp. of oil. Add quinoa; stir quinoa continuously to toast (about 10 minutes). Add to boiling stock, cover and simmer 15 to 20 minutes. Remove from heat. Allow to sit for 5 to 10 minutes. Gently mix vegetable/chickpea mixture. Cover pot, and allow to rest for another 5 to 10 minutes. Serve by placing a large mound of quinoa on each individual plate. Flatten the mound in the center and fill with vegetables/chickpea mixture. Pour 1/2 c. of hot stock over all and serve hot.

Nutritional Analysis for main dish serving (4): Calories 579, Total Fat 16g, Saturated Fat 2g, Carbohydrates 94g, Protein 19g, cholesterol 0mg, Fiber 16g, sodium 563mg. Carbohydrates 63% Protein 13% Fat 24%

  1. Brussels Sprouts Nutrition Facts
    Amount Per 1 cup (88 g)
    Calories 38

  2. % Daily Value*
    Total fat 0.3 g0%
    Saturated fat 0.1 g0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 22 mg0%
    Potassium 342 mg9%
    Total Carbohydrate 8 g2%
    Dietary fiber 3.3 g13%
    Sugar 1.9 g
    Protein 3 g6%
    Vitamin A13%Vitamin C124%
    Vit B-610%Vit B-120%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  3. Sources include: USDA

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