The Brussels sprout belongs to the cruciferous vegetable family known as Brassica oleracea, which includes cabbage, broccoli, cauliflower, collards, kale and kohlrabi. These vegetables are referred to as cole crops, from the Latin word caulis meaning stem or stalk of a plant. The origins of the plant are a bit obscure. Some say it originally descended from savoy cabbage and others assert that Brussels sprouts are more closely related to kale. Although they are rumored to have been on the menu of ancient Romans, there is no actual evidence of that. Historians credit the Belgians with cultivating the vegetable in the thirteenth century near Brussels, and that is where they acquired their name. The first written description of them is in a document dated in 1587. The popularity of Brussels sprouts spread from Belgium into the Netherlands and then throughout Europe. French settlers brought them to Louisiana in the eighteenth century.
Brussels sprouts require cool weather for growing, making the Pacific Northwest an ideal climate. While they can be grown in the spring in cooler climates, the buds will be flimsy and bitter if left to mature in warm, dry weather. They have an extremely long growing season. Some varieties are ready for harvest in 80 days and others can take up to 130 days. Their planting should be timed with the sprouts’ maturity coinciding with a significant drop in the overnight temperature. Not only do the plants love the colder temperatures, but they actually taste better after being covered in a light frost. If winter arrives earlier than expected, cutting off the top of the plant will cause it to develop quicker. The stalk itself can reach two to three feet high, and they love full sun. Sprouts form first at the bottom of the stalk and continue upward as the plant matures. The sprouts will come quickly at first then slow down as the weather cools. They are ready to harvest when the tiny heads are one to two inches in diameter. They should be a deep green color and firm to the touch. If they are left on the stalk too long, they will turn yellow and taste bitter. Remove the sprouts by twisting until they break free. One full-sized plant can produce two to three pounds of sprouts. As those are plucked, new sprouts will grow but not in the same place as the others. When buying them at a grocery store or farmers market, it is cheaper to buy the sprouts still on the stalk because of the cost of labor to harvest them. They will also last longer that way. If buying the entire stalk is not an option, look for compact green sprouts that have no odor. It is normal for the base of the sprout to quickly turn yellowish brown after they have been removed from the stalk, but it shouldn’t be dark. Soak the sprouts in lukewarm water for about ten minutes to draw out any insects hiding in the leaves. Rinse them under running water. Pat dry and trim the ends and any loose leaves. Store in a plastic bag in the refrigerator for up to three days.
Brussels sprouts have many health benefits. They are an excellent source of vitamin A, folic acid, magnesium, iron, fiber and selenium. They have more vitamin C than an orange. One cup of cooked Brussels sprouts contains 150 percent of the recommended daily allowance of vitamin C. Not only is vitamin C an antioxidant, it is a mighty immune booster, helping our bodies fight off infections. The same cup of cooked Brussels sprouts contains 250 percent of the recommended daily allowance of vitamin K, an important vitamin for blood clotting. Adequate levels of vitamin K may also contribute to bone health. There are four grams of fiber per cooked cup of Brussels sprouts. Fiber helps to regulate blood sugar levels and supports overall digestive health. Brussels sprouts contain anti-inflammatory compounds which protect cells from DNA damage and may even help manage conditions such as inflammatory bowel disease and rheumatoid arthritis. The sulfur compounds also limit the growth of Helicobacter pylori (H. pylori), thereby reducing the risk of ulcers. And if that’s not enough, they are also low carb with just five net grams per one cup of raw sprouts.
Even with everything Brussels sprouts have going for them, surveys show that they have consistently been the most hated vegetable in America and not just among children. Perhaps the naysayers have never had them simply roasted with olive oil, salt and pepper, or wrapped in crispy bacon or even smothered with cheese sauce. In any case, at least one of these recipes is sure to convert even the pickiest eater.
BRUSSELS SPROUTS SALAD WITH TOASTED WALNUTS AND PARMESAN CHEESE
Serves 6
Ingredients:
• 1 1/2 pounds Brussels sprouts
• 3/4 cup walnuts, lightly toasted and chopped
• 1/2 cup finely shredded Parmesan cheese
• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• Salt and pepper to taste
• Lemon wedges for garnis
Directions:
Trim and very thinly slice Brussels sprouts either using a sharp knife, a mandolin or an attachment on a food processor. Toss in a bowl to separate the layers. Add the walnuts and Parmesan cheese. In a small bowl, whisk together the olive oil and lemon juice and season with salt and pepper. Pour dressing over the salad and toss to coat evenly. Garnish with lemon wedges and serve immediately.
CHEESY BRUSSELS SPROUTS CASSEROLE
Serves 6
Ingredients:
• 2 pounds Brussels sprouts, halved
• 5 slices bacon
• 3 tablespoons butter
• 2 small shallots, minced
• Kosher salt to taste
• Pinch black pepper
• 1/2 teaspoon paprika
• 3/4 cup heavy cream
• 1/2 cup shredded sharp cheddar
• 1/2 cup shredded Gruyere
Directions:
Preheat oven to 375 degrees. Cook bacon until crispy and drain on a paper towel-lined plate. Once cool, chop into bite-sized pieces. Melt butter over medium heat. Add the shallots and Brussels sprouts and season with salt, pepper and paprika. Cook, stirring occasionally, until tender, about 10 minutes. Transfer to an ovenproof casserole dish and drizzle with heavy cream. Top with bacon and cheese. Bake until cheese is golden brown and bubbly. If cheese is not golden brown after 12 to 15 minutes, switch to broil for one minute.
BACON WRAPPED BRUSSELS SPROUTS
Serves 6
Ingredients:
• 12 Brussels sprouts, halved
• 12 bacon slices, halved
• 1/4 cup maple syrup
• Black pepper
Directions:
Preheat oven to 400 degrees. Line baking sheet with heavy duty aluminum foil. Lay out the bacon slices on the baking sheet and brush with maple syrup and season with black pepper. Wrap each Brussels sprout with a bacon slice and place seam side down. Brush with remaining maple syrup and add more pepper if desired. Bake until the bacon is crispy, about 30 minutes.
ROASTED BRUSSELS SPROUTS WITH GRAPES, NUTS, AND BALSAMIC VINEGAR
Serves 6
Ingredients:
• 1 1/2 pounds fresh Brussels sprouts
• 2 cups red seedless grapes
• 1/2 cup large pieces of walnuts
• 1/3 cup extra virgin olive oil
• Kosher salt to taste
• Freshly ground black pepper
• 3 tablespoons balsamic vinegar
Directions:
Preheat oven to 400 degrees. Trim the hard ends and loose leaves off the Brussels sprout then cut them in half. Place sprouts in a baking dish with grapes and walnuts. Drizzle with olive oil and season with salt and pepper. Toss to coat evenly. Roast for 30-35 minutes. It is done when the Brussels sprouts have some browned areas, the nuts are fully toasted and the grapes have dark-ened in color. Immediately upon removing the pan from the oven, drizzle the balsamic vinegar over the mixture and toss to coat. Serve immediately.
BAKED BRUSSELS SPROUTS WITH PARMESAN CHEESE
Serves 4
Ingredients:
• 3/4-pound Brussels sprouts, halved
• 3 tablespoons extra virgin olive oil
• Kosher salt
• Freshly ground black pepper
• 1 cup shredded Parmesan cheese
Directions:
Preheat the oven to 425 degrees. Toss the Brussels sprouts in olive oil, salt, pepper and Parmesan cheese. Lay them out in an even layer in a large baking dish. Bake for 20 to 25 minutes until the Brussels sprouts are tender and browned. Sprinkle more Parmesan cheese on top and serve.