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.
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Brussels
Sprouts |
Serving
Size 1/2 cup cooked (78g)
Amounts
Per Serving |
% Daily
Value |
Calories
30 |
|
Calories
from Fat 5 |
|
Total Fat
0g |
0% |
Cholesterol
0mg |
0% |
Sodium 15mg |
1% |
Total
Carbohydrate 6g |
2% |
Dietary Fiber 2g |
7% |
Sugars 1g |
|
Protein 2g |
|
Vitamin A |
10% |
Vitamin C |
80% |
Calcium |
2% |
Iron |
6% |
* Percent Daily Values are based on a
2,000 calorie diet.
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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.
Recipes
Moroccan Style Quinoa (Vegetarian)
Makes 4 main dishes or 8 side servings.
Ingredients
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%
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