Fall Ingredient Essentials: Brussels Sprouts

Enjoyed since Roman times, these mini cabbages are renowned for their nutritional density and addictive crunch. Brussels sprouts, with their tiny tightly wrapped leaves, are rich in a variety of vitamins and minerals including immune system supporting Vitamin C. Fun fact: Brussels sprouts have three times the amount of Vitamin C per serving than an orange! Sprouts are also rich in healthy skin supporting Vitamin A and Vitamin D, which helps the body better absorb calcium. With 3 grams of fiber and 3 grams of protein per 38 calorie cup, brussels sprouts are a nutritional powerhouse!

How do I pick the best Brussels sprouts?

Brussels sprouts season runs from late September through mid February, so enjoy those fresh buds as often as you can through their run. Look for sprouts that have tight fitting leaves and are very firm. The smaller sprouts will be sweeter, so go for those first. Leaves should be bright with no browning or withering. Skip sprouts that have mushy stems, soft spots, or a lackluster color. On or off the stem doesn’t matter, as long as the buds look fresh.

What can I make with Brussels sprouts?

Brussels sprouts are surprisingly versatile if you think outside of the box. From the classic sauté and roast to shredded for a salad, steamed and sprinkled with seasoned salt for a quick bite, or braised to a caramelized perfection, they hold up to the heat. With that said, be sure to not overcook them. Overcooked Brussels lose their nutritional punch and will develop a pungent sulfur smell and taste. However, when properly cooked they are sweet, nutty, tender, and crisp.

Preparation is very simple. Rinse the sprouts and trim the stem, removing any wilting or yellowing leaves. Then cut sprouts in half, leave whole if the sprouts are very small, or make a shallow cut from the stem to mid-core of the sprout, which will help the sprouts cook through evenly.

Storage? Unwashed Brussels sprouts will keep in the fridge in an unsealed plastic bag for up to 10 days. When ready to use remove any outer wilting leaves and prepare as usual. To freeze, wash sprouts and trim stems. Blanch sprouts by boiling them for 5 minutes, then transfer to ice bath until cool. Dry sprouts and pack in air tight freezer bags. Using this method sprouts will remain fresh for up to one year, so buy your sprouts in bulk and enjoy them throughout the year!

Next, three recipes to help you go from farmers market to kitchen…

Agave Orange Roasted Brussels Sprouts 

• 1 1/2 pounds Brussels sprouts, halved
• 3 tablespoons olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/8 teaspoon red pepper flakes
• 1 1/2 tablespoon orange juice
• 1 tablespoon agave

Get the full recipe.

Brussels Sprouts Pizza 

• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 tablespoon olive oil
• 1 tablespoon yeast
• 1 tablespoon sugar
• 1 cup water, warm
• 1 teaspoon salt
• 4 strips bacon, uncured
• 1/4 cup thinly sliced onion
• 1 tablespoon minced jalapeño

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Sautéed Brussels Sprouts with Raisins and Chorizo

• 1 1/2 pounds Brussels sprouts, halved
• 1/4 cup olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/8 teaspoon red pepper flakes
• 1/2 cup chopped smoked chorizo
• 1/2 yellow onion, sliced thin
• 1/2 cup raisins

Get the full recipes.