The Joys of Vegetables Part XI - Brussels Sprouts

The most feared vegetable - Mwaaahaaahaaa!!!

“We kids feared many things in those days - werewolves, dentists, North Koreans, Sunday School - but they all paled in comparison with Brussels sprouts.” Dave Barry, Miami Herald Columnist from ‘Dave Barry's Bad Habits' (1987)

It is rather ironic that I am doing a blog article on Brussels Sprouts. As a child I hated Brussels sprouts. I was not a fussy eater when I was a child, but there where a few vegetables that I really really disliked, and used to find ways in trying to sneak them off my plate, Brussel sprouts, baby marrow (courgettes), brinjals (eggplant) Avo's and Olives. I suppose maybe because my mom maybe over cooked them or something I don't know.

Well today I can say that I absolutely love Brussels sprouts, Baby Marrows, Avo's and definately love Olives, maybe because I had aquired the taste for them as I grew up or maybe the way they get prepared. Brinjals I’m still on the fence deciding whether I like them or not!!

I suppose if you say Brussels sprouts most people will say i tis their least favourite vegetable. I think its because of them being over cooked over the years or people not being creative with cooking in this generation. If you get brussels sprouts on your plate and they are grey and mushy then you can be asured that they will have a really bitter taste. In fact if they are cooked correctly they have a lovely earthy and nutty flavor and rather crunchy.

Brussels sprouts are from the same family as broccoli and hence have all the wonderful nutrients to fight diseases and cancer.

Who would have guessed that these tiny little vegetables are tiny little mighty bombs of nutrients? They contain the following Vitamins: E, K, C, A, B1, B2,B3 and B6. Extremely rich in Iron and Fiber. A good source of Magnesium, Phosphorous, Foliate, Calcium, Protein, Potassium, Omega 3 as well as Phytochemical Indoles and Isothiocyanates which all help to prevent cancer.

“A fruit is a vegetable with looks and money. Plus, if you let fruit rot, it turns into wine, something Brussels sprouts never do.” P. J. O'Rourke (1947 - )

What to look for when shopping:

When they are in season:

There peak is in Autumn and Winter but sometimes you can find them at the supermarket in Spring and Summer.

What to look for:

Freshness is the key. They must be bright green, tightly packed and have fresh looking leaves. Avoid Brussels sprouts that are turning yellow, starting to open up and stems starting to turn brown and dry. Eat them as soon as possible as extended storage will make them bitter.

If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly.

Smaller sprouts are sweeter and milder than larger ones.

At Home - Preparation and Cooking:

Storing:

Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator. Stored in a plastic bag, they can be kept for 10 days.

If you want to freeze Brussels sprouts, blanch them first for between three to five minutes. They will keep in the freezer for up to one year.

Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves.

Preparation:

Brussels sprouts are usually cooked whole. To allow the heat to permeate throughout all of the leaves and better ensure an even texture, cut an "X" in the bottom of the stem before cooking.

I like to have my sprouts cut in half – blanched for 3 min in boiling water then sauted for not more than 5 min.

Basic Cooking:

Whatever you do prevent over cooking. This will make the sprouts mushy, pale and that yucky flavor that everyone who hates Brussels sprouts hate.

The Healthiest Way of Cooking Brussels Sprouts: As with most vegetables steaming them brings out the maximum nutrition and flavor. Fill the bottom of a steamer pot with 5cm of water. While waiting for the water to come to a rapid boil cut Brussels sprouts into quarters. Steam for 5 minutes and toss with our Honey Mustard sauce to add extra flavor and nutrition.

You can boil them for 5 min or until they are tender and you can prick them with a skrewer.

To stir fry, halve or slice finely (they work really well this way as they absorb the sauces and dressings more easily than a whole sprout) and cook for about 10 minutes maximum.

If you are a keen braaier for somehting healthy on the side, thread some brussels sprouts on skewers and cook over the coals. Brushed with a little olive oil, until charred and just tender.

Some flavours that goes really well with Brussels Sprouts: butter and lemon, caraway seeds, curry spices, juniper, smoked ham or bacon, chives, onions, mustard, spring onions, chestnuts, or toasted walnuts, ginger, chili, mild cheese like chedder or feta, balsamic vinegar.