Vegetables for vitality: brussels sprouts

Thanks to generations of overcooking, brussels sprouts may be the most maligned vegetable. Savvy cooks, however, know that these mini cabbages have a delicious flavour if treated well in the kitchen.

Packed into 125 millilitres (half a cup) of brussels sprouts:

• 30 calories
• 80 percent the recommended daily requirement of vitamin C
• The B vitamin folate
• Fibre
• Phytochemicals called indoles and isothiocyanates, which help protect against cancer

Season:

• Brussels sprouts are autumn vegetables, usually not seen in markets until September or October.

What to look for:

• Look for bright green, tightly packed leaves.
• Avoid any whose leaves have begun to yellow and unfurl or whose stem ends are dry and browned.
• A strong off-flavour and aroma develops with brussels sprouts that have been stored too long.
• If serving sprouts whole, choose ones roughly of uniform size so that they will cook evenly.
• Smaller sprouts generally have a milder, sweeter taste than larger ones.

Storing:

• Store unwashed in a paper bag in the refrigerator for two days.

Preparation: 

• To prepare brussels sprouts, trim stems and discard discoloured or wilted outer leaves.
• Sprouts that are more than 2.5 centimetres (one inch) thick are best halved or quartered to make them easier to cook and eat.

Basic cooking:

• Boil, uncovered, in lightly salted water for 5 to 10 minutes, depending on thickness; they should be just tender enough to be pierced by a skewer.
• Avoid overcooking, which will render the sprouts mushy, pale and strongly flavoured.
• Brussels sprouts can also be steamed or microwaved.

Best uses in recipes:

• Thinly sliced sprouts can be used in stir-fries and sautés, more easily absorbing savoury sauces and dressings than whole ones.
• Brussels sprouts can be threaded on skewers, brushed with a little olive oil and barbecued until lightly charred and just tender.

• Pair brussels sprouts with one or several of the following: butter and lemon, caraway seeds, apple slices, crushed juniper berries, balsamic vinegar, dill, toasted walnuts, ham, cheddar cheese.
• Loose leaves from brussels sprouts make a nutritious garnish for soups, stews, salads or any dish that could use a little colour. Peel off the outer leaves and steam them over boiling water for about three minutes, or until they are crisp-tender.

It's about time brussels sprouts were appreciated for their taste and nutritional value. Surprise even the pickiest eaters with a delicious brussels sprout dish!

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