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Healthy and Sustainable Food
 Brussels Sprouts
DATES AVAILABLE:
New England: September through early December; Storage: 3-5 weeks
Mid-Atlantic: September through early January; Storage: 3-5 weeks
Depending on the weather, Brussels Sprouts may be available fresh from the garden into December or even January in some parts of the Mid-Atlantic region.
BRIEF DESCRIPTION:
Brussels sprouts (Brassica oleracea var. gemmifera, Brassicaceae) are part of the cabbage family. In fact, they look like tiny cabbage heads bunched closely together budding out of a two to three foot long stalk. These green sprouts are about the size of a walnut and can usually be found in markets either still attached to the stalks or plucked off and ready for preparation. Brussels sprouts can be slightly bitter, but also have a sweet earthy flavor. It is not known exactly where or when Brussels sprouts originated, although it is thought they were developed in northern Europe sometime between the 13th and 18th centuries.
VARIETIES:
“Oliver” is likely the most common sprout found in markets. Its early availability and classic color, shape, and size make it a popular market choice. “Groninger” produces medium sized green sprouts and “Long Island Improved” has large dark green sprouts.
USING BRUSSELS SPROUTS:
Look for firm, tightly closed, deep medium green Brussels sprouts. Avoid those with yellow or brown spots indicating diminished freshness. Also avoid tears or damage to the leaves as this can indicate that aphids have invaded. If purchasing sprouts attached to the stalk, pluck them off the stalk and trim any remaining stem before use.
Remove a couple of outer layers and wash trimmed Brussels sprouts under running water or soak them for 15 minutes in lemon or vinegar water. This helps to remove soil and any insects that may have moved into the inner leaves. Before cooking large sprouts whole, cut a shallow ‘X’ into the stem end with a pairing knife to assure the sprout is evenly cooked. Brussels sprouts can be boiled, steamed, or roasted whole, and can also be sautéed, but should be sliced prior to sautéing for manageable cooking times. They are delicious topped with many sauces, including those with cream, herbs, vinaigrette, and Dijon mustard. Brussels sprouts are often served as a side dish and can also be added to salads.
NUTRITIONAL INFORMATION:
Eating these tiny crisp vegetables is an easy way to increase your daily intake of many vitamins and minerals. One cup of Brussels sprouts contains 162% of the daily recommended intake of vitamin C and 275% of daily requirement for vitamin K. With a little over 50 calories per cup serving, they fit well into any weight loss diet. They are also a good source of fiber, beta-carotene, Vitamin B6, folate, potassium, and manganese.
STORAGE:
General: Store unwashed Brussels sprouts trimmed from the stalks in a plastic bag in the refrigerator for two to three days.
Freezing: Brussels sprouts can also be kept frozen for up to one year. To freeze, wash sprouts, boil or steam to blanch for two to three minutes, remove from water, cool and dry sprouts and pack them into airtight containers.
Canning: Brussels sprouts can also be pickled and canned using a boiling water canner.
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