Brussel Sprouts

by Julie White

This is one food you either love or hate. Most people who dislike Brussels sprouts have their reasons, be it being forced to eat them as children, or tasting brussels sprouts which have been over-boiled, resulting in a grey vegetable, with the aroma of an aged care facility.

I don’t blame you, I was exactly the same, even my dog wouldn’t go near them.

Well, now’s the time to move on and grow up. You need to revisit this amazing ‘baby cabbage’ and learn how to cook them properly. You need to experience them with a mature palate and enjoy these delicious and delicate little vegetables.

Buying:

As a general rule of thumb, the smaller the better. Aim to buy small, bright green bulbs with tightly furled leaves. Avoid brussels sprouts which are yellow or have a ‘whiffy’ smell.

Storing:

Store brussels sprouts in a vegetable bag in the fridge. Buy them with a use in mind, as will only keep for a few days.

Cooking:

Rule number one, DON’T OVERCOOK them or they will end up like the dreaded grey vegetable your mum tried to serve you!

Treat them with love and respect.

Overcooking will destroy all the nutrients, lose the beautiful green colour and develop a foul smell. 

To boil, remove the outer leaves and cook uncovered in plenty of slightly salted water, for about 8 minutes, drain well and dress with whatever accompaniment you like.

Serving suggestions:

I love to finely slice them and either steam or stir fry and serve with some grilled prosciutto, lemon juice, toasted pine nuts and whatever fresh herbs I have.

It’s also great in a salad. Simply blanch the individual leaves in a pot of boiling water for one minute, refresh in iced water to stop the cooking process and drain well.  Toss cooked leaves with your favourite dressing.

Another favourite is to shred and mash them with some sweet potato, skim milk yoghurt, parsley and toasted slivered almonds. If there is any left over, combine with a beaten egg, (optional tin of tuna) make into patties and cook in a non stick fry pan.

Goes with:

Spices: Fennel, dill, caraway, pepper, nutmeg, coriander, cumin seeds, thyme, mint, dill, parsley
Sauces: Mustard, vinegar, soy sauce, lemon juice
Nuts and Seeds: Sesame seeds, pine nuts, pumpkin seeds, walnuts, almonds, macadamia, sunflower seeds
Meat, poultry, fish and alternatives: Bacon, prosciutto, ham, eggs, fish, chicken, meat, tofu
Vegetables: Ginger, garlic, onions, potatoes, pumpkin, sweet potato, peas, fennel, anchovies
Dairy: Blue cheese, feta, parmesan, ricotta

Nutritional Information:

• Brussels sprouts are a great addition to all nutrition plans. They are low in calories yet still a good source of fibre. Steaming brussels sprouts increases the amount of fibre available to bind to bile acids in your digestive tract. These bile acids are then excreted, lowering your cholesterol.

• A good source of B-group vitamins required for normal metabolic function.

• A storehouse for anti-oxidants including thiocyanates, indoles, litein, zeaxanthin, sulforaphane and isothiocyanates. The role of anti-oxidants is to stabilize cancer-causing free radicals. Zeaxanthin is selectively absorbed into the retina in the eye preventing retinal damage.

• Brussels sprouts have been found to be a natural anti-inflammatory due to their high levels of glucobrassicin and Omega-3 fatty acids.

• Brussels sprouts are an excellent source of vitamin K, providing over 150% of the Recommended daily intake. Vitamin K plays a role in blood coagulation and bone health. Finally, Vitamin K has been show to prevent and delay the onset of Alzheimer’s disease.

Nutrition Value per 78g (1/2 cup) of brussels sprouts

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alisonion

I love Brussel Sprouts as does my son. He used to tell people that his favourite foods were brocolli and brussel sprouts. I love them steamed, quartered and then tossed together with some onion that has been cooked off with curry powder. Yum What's not to like about them

19 May, 2012 03:56:20 PM

fifi

Truly my absolute favourite vegetable.  Just loved them lightly steamed for lunch

21 May, 2012 08:34:41 AM

fifi

Truly my absolute favourite vegetable.  Just loved them lightly steamed for lunch

21 May, 2012 08:34:57 AM

Liesh

I ate my first brussel sprout the other night,  I have never even tried one because of the fear of how bad they would taste.  Turns out they taste very much like Broccoli and i like them. I even had to guess how to cook them, i didnt even know what they looked like.

24 May, 2012 12:56:57 PM

Bubbly

I love brussel sprouts, I love them done in micro with a bit of butter and curry powder.  Mmmm

18 Aug, 2012 10:57:09 AM