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Brussels Sprouts

About: The Brussels sprout is a member of the brassica family along with broccoli, cabbage and cauliflower. Brussels sprouts grow as buds in a spiral along the side of long thick stalks of 2 to 4 feet tall. Some say Brussels sprouts are sweeter after a frost. Brussels sprouts are most commonly boiled, steamed or roasted. As is the case with most vegetables, boiling results in the loss of nutrients. Overcooking Brussels sprouts releases glucosinolate sinigrin, which has a sulphurous odor. Brussels sprouts as they are now known were grown possibly as early as the 13th century in what is now Belgium.
Nutrition Facts:

A very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamine, Vitamin B6, Folate, Potassium and Manganese. One cup of raw Brussels Sprouts contains 125% of the Daily Value of Vitamin C and 195% of the Daily Value of Vitamin K. When boiled, Vitamin C drops to just 22% and Vitamin K to 37%.


Store in a plastic bag in the refrigerator.


Do not over cook Brussels Sprouts. Most recipes call for boiling or braising them for no more than 8 minutes and roasting about 30 minutes. Like cabbage, if the outer leaves are looking a bit tired just remove them to reveal the fresh leaves below. To prepare, remove the outer layer of the Brussels sprouts, if needed, and soak in water with a bit of lemon or vinegar to remove soil and any insects. Before cooking large sprouts, cut an X in the bottom to promote even cooking. Brussels Sprouts can be frozen by simply blanching for 3-5 minutes, cooling immediately in ice water, draining, then placing in a bag.