Brussels Spouts

Like broccoli, Brussels sprouts developed from the wild cabbage. They resemble miniature cabbages, with a diameter of about 1 inch. Brussels sprouts grow underground in bunches of twenty to forty on the stems of plants that grow as high as

three feet tall. Brussels sprouts are typically sage green in color, although some varieties feature a red hue. They are oftentimes sold separately but can sometimes be found in stores still attached to the stem.

HISTORY

The first mention of Brussels sprouts occurred in the late 1500s near Brussels, Belgium.

They remained primarily a local crop in this area until their use spread across Europe during World War I, though Thomas Jefferson introduced Brussels sprouts to North America in 1812. Brussels sprouts are now cultivated throughout Europe and the United States. In the United States, almost all Brussels sprouts are grown in California.

NUTRITIONAL HIGHLIGHTS

Brussels sprouts are similar in nutritional quality to broccoli. They are an excellent source of folic acid, vitamins C and K, and beta-carotene. Brussels sprouts are a very good source of vitamin B6, fiber, thiamine, and potassium. In addition to these nutrients, Brussels sprouts contain numerous cancer-fighting phytochemicals in the form of glucosinolates.

A 3½-ounce (100 gram) serving of cooked Brussels sprouts provides 35 calories, 2.3 grams of protein, no cholesterol, 0.4 gram of fat, 7.2 grams of carbohydrate, and 3.3 grams of fiber.

HEALTH BENEFITS

As a member of the cabbage family, Brussels sprouts are being investigated for their anticancer properties (see “Cabbage” and “Broccoli”). Researchers in the Netherlands investigated the effect of a diet high in Brussels sprouts on DNA damage. They compared two groups of healthy male volunteers. Five men ate a diet that included 300 grams (about 10 ounces) of cooked Brussels sprouts daily, while the other five men ate a diet free of cruciferous vegetables. After three weeks, the group that ate Brussels sprouts had a 28 percent decrease in measured DNA damage. Reduced DNA damage may translate to a reduced risk of cancer since mutations in DNA are what lead to the development of cancerous cells.

In addition, since one cup of Brussels sprouts contains more than 4 grams of fiber, they are an excellent food to reduce the appetite, promote bowel regularity, and prevent colon cancer.

HOW TO SELECT AND STORE

Brussels sprouts should be firm and fresh in appearance, with a good green color. Avoid dull, wilted, or yellow Brussels sprouts. If they are sold individually, choose those of equal size to ensure that they will cook evenly. Brussels sprouts are available year-round, but their peak growing period is fall to early spring.

Keep unwashed and untrimmed Brussels sprouts stored in a perforated plastic bag in the vegetable compartment of the refrigerator. They can be kept for three to four days. Cooked Brussels sprouts will keep for three days refrigerated. If you want to freeze Brussels sprouts, blanch them first for three to five minutes. They will keep in the freezer for up to one year.

TIPS FOR PREPARING

Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash the sprouts well under cold running water or soak them in a bowl of water to remove any insects and dirt that may reside in the inner leaves. If they are not organically grown, soak them in cold water with a mild solution of additive-free soap or use a produce wash and rinse.

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. Brussels sprouts are best prepared by lightly steaming for five to seven minutes.

QUICK SERVING IDEAS

Top steamed Brussels sprouts with your favorite hard grated cheese and broil for a few minutes.

Chilled, steamed Brussels sprouts make a nice addition to green salads.

Drizzle hazelnut or toasted sesame oil onto cooked Brussels sprouts for a simple, light side dish.

Braise Brussels sprouts in liquid infused with basil, thyme, or other aromatic herb.

Combine quartered cooked Brussels sprouts with sliced red onions, walnuts, and your favorite mild-tasting cheese, such as a goat cheese or feta. Toss with olive oil and balsamic vinegar for an exceptionally healthy side dish.

SAFETY

Members of the cabbage family contain goitrogens, naturally occurring substances that can interfere with the functioning of the thyroid gland. Dietary goitrogens are usually of no clinical importance unless they are consumed in large amounts or there is coexisting iodine deficiency. Cooking helps to inactivate the goitrogenic compounds. Individuals with already existing and untreated thyroid problems may want to avoid consumption of cabbage-family vegetables in their raw form for this reason. (See “Cabbage”)