Seasonal Availability:
Brussels sprouts start popping up in farmers’ markets, co-ops, CSA boxes, and grocery stores in late September through November in Wisconsin.
Health Benefits:
Brussels sprouts are in dietary fiber and vitamins K and C. In fact, just three ounces (around a cup) of sprouts contains four times more vitamin C than an orange. They’re also full of a plethora of other vitamins, minerals, and nutrients including omega-3 fatty acids.
How to Select:
If you can find brussels sprouts still attached to their stalks, they will keep longer. More likely, you will find them removed from the stalks. Either way, select sprouts that are relatively even in size, with small, tight heads and dark green leaves. Large sprouts can be bitter and woody.
How to Store:
A stalk of sprouts can be wrapped in paper towel and stored in the fridge for some time; however, loose sprouts can only be stored in the refrigerator for up to a week.
How to Prepare:
Remove from the stalk, and trim just a small amount of the stem so the sprouts stay intact during cooking. They can be eaten raw (like cabbages) in slaws and salads. They can also be steamed or sautéed in olive oil. But best of all, their flavors mellow and a desirably crunchy caramelization occurs when they are braised in the oven or fried. Cut them in half and roast with olive oil-drizzled root vegetables for a simple, savory-sweet side dish.
Recipe: Orange-Glazed Brussels Sprouts
Recipe Information
Total Time: 30 minutes
Servings: 4
Enjoy these Brussels as a side or double the glaze and toss with cooked linguini for a delicious main dish.
Ingredients
- 1 pound fresh Brussels sprouts
- 1 clove garlic, minced
- 2 tablespoons butter
- 1/2 cup water or vegetable broth
- 2 tablespoons apple cider vinegar
- 1 tablespoon brown sugar
- 2 tablespoons orange juice
- Zest of one orange
- Pinch of salt and ground black pepper
- 2 tablespoons toasted pine nuts
Preparation
To prepare the Brussels sprouts, rinse them in cold water, trim the stems, remove the outer leaves, (including any torn or ragged ones) and cut them in half from top to bottom (choose smaller Brussels sprouts with tightly-closed heads).
Next, in a large skillet, melt the butter over medium-high heat. Add the halved Brussels sprouts and sauté for about 4 minutes, then add the garlic and sauté 1 minute more until the Brussels sprouts start to brown on the edges. Then, add the water or broth, cover the skillet, and let the Brussels sprouts steam for 5 minutes.
While the sprouts are steaming, prepare the glaze by stirring together the apple cider vinegar, brown sugar, orange juice, orange zest, salt and pepper in a small mixing bowl. Remove lid from the Brussels sprouts and add the glaze ingredients. Cook on high for about two minutes or until the glaze becomes syrupy, stirring or tossing the Brussels sprouts until well coated. Sprinkle the Brussels sprouts with the toasted pine nuts and serve warm.
Serving Suggestion
This is a perfect side dish for pork, chicken or salmon, especially when those proteins are seasoned with Asian spices or marinades. Try doubling the glaze recipe and toss the sprouts and glaze with cooked linguini noodles to make a nice pasta dish.
Nutritional Information
144 calories, 9 g. fat, 15 mg. cholesterol, 94 mg. sodium, 15 g. carbohydrate, 5 g. fiber, 5 g. protein
Recommended reading:
The satisfying combination of umami and sweet can be found in the recipe for Maple Syrup with Roasted Brussels Sprouts in V is for Vegetables by Michael Anthony, available through the Hudson Public Library system.
What about you?
Have you found any creatively delicious ways to eat sprouts? Share your recipes with us over on our Facebook page!
Want to see more local, fresh produce in your fridge? Consider becoming an owner of the Hudson Grocery Cooperative—which will be a locally-owned, full-service grocery store that offers diverse food and product choices including organic, sustainable and regionally sourced options for our community.
Image and recipe credit: Welcome to the Table
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