Diet Tip
Fooducate
Sep 20 2014
You’re Probably Not Eating Enough of this Vegetable
Pictured here is Brassica Oleracea Gemmifera, more commonly known as Brussels sprout. It is a cousin of the cabbage family, and too many of us have miserable memories of this veggie from our childhood.
This is quite unfortunate, as Brussels sprouts are a very healthy vegetable. They are a bursting with nutrients, including vitamin C, folic acid, B6, iron, vitamin A, and thiamine, along with antioxidants, fiber, and potassium.
The reason we hated them as kids is overcooking.
An overcooked Brussels sprout is mushy, bitter, and smells really bad. This is because too much heat releases glucosinolate sinigrin, responsible for a stinky sulfurous odor and flavor.
The solution is simple – boil or steam these babies for no more than 7 minutes.
Unfortunately, Brussels sprouts don’t get enough love from consumers. Sales are a measly $30M dollar annually, with only 32,000 tons produced, mostly in California (compare that to broccoli with 1,200,000 tons a year). By the way, they are named after Brussels because Belgium was a big growing area for these sprouts since Roman times.
What to do at the supermarket:
About 85% of Brussels sprouts are sold as frozen and the remaining 15% are available fresh in season – fall and winter. A good frost or two actually help them to sweeten up a bit. If you buy fresh, the sprouts should be green; look for any signs of yellowness, which means they’ve passed their prime. The ideal sprouts are less than an inch in diameter, lively green and tightly formed.
Do you have a favorite Brussels sprout recipe?
This is quite unfortunate, as Brussels sprouts are a very healthy vegetable. They are a bursting with nutrients, including vitamin C, folic acid, B6, iron, vitamin A, and thiamine, along with antioxidants, fiber, and potassium.
The reason we hated them as kids is overcooking.
An overcooked Brussels sprout is mushy, bitter, and smells really bad. This is because too much heat releases glucosinolate sinigrin, responsible for a stinky sulfurous odor and flavor.
The solution is simple – boil or steam these babies for no more than 7 minutes.
Unfortunately, Brussels sprouts don’t get enough love from consumers. Sales are a measly $30M dollar annually, with only 32,000 tons produced, mostly in California (compare that to broccoli with 1,200,000 tons a year). By the way, they are named after Brussels because Belgium was a big growing area for these sprouts since Roman times.
What to do at the supermarket:
About 85% of Brussels sprouts are sold as frozen and the remaining 15% are available fresh in season – fall and winter. A good frost or two actually help them to sweeten up a bit. If you buy fresh, the sprouts should be green; look for any signs of yellowness, which means they’ve passed their prime. The ideal sprouts are less than an inch in diameter, lively green and tightly formed.
Do you have a favorite Brussels sprout recipe?
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52 Comments
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DinaGarciaRDLDOct 21 2014I either roast or steam them. Or put them in a foil pack with fish and potatoes and other veggies then cooking on the gril. Anyway I cook them my kids (2 & 4) are often fighting for the last one. I definitely prefer not to over cook them, not just for taste but for nutrition.
