Benefits of Eating Brussels Sprouts

Many of us may have even come to appreciate these veggies that look like mini cabbages. Brussels sprouts are a member of the Cruciferous vegetable family, which also includes: bok choy, radishes, collards, watercress, kale, arugula, cabbage, broccoli, and cauliflower. The members of the Cruciferous family have a reputation for being nutritionally valuable because they contain antioxidants and nutrients that help our bodies battle inflammation. Additionally, the members of this vegetable family are low in calories (~40 kcal per ½ cup), fat, and sodium. Brussels sprouts are also a good source of vitamins A, C, K, and folate, as well as dietary fiber (~3g per ½ cup).

Purchasing Brussels sprouts while they're still on the stalk is ideal, and the sprouts should be firm, compact, and bright green; and fresh Brussels sprouts can be stored in a plastic bag for 7-14 days in the refrigerator. When buying in-season Brussels sprouts in bulk for future consumption, freezing is an easy, ideal way to preserve them. To start, choose sprout heads that are firm and tight, wash the sprouts and remove the outer leaves, then sort the Brussels sprouts by size so they heat and freeze evenly together. Next, the blanching: small heads of Brussels sprouts should be water blanched for 3 minutes, 4 minutes for medium heads, and 5 minutes for large heads. Once blanching is complete, quickly cool the sprouts, drain them, and package them in a rigid freezer container or resealable freezer bag, being sure to minimize the headspace.

Brussels sprouts can be prepared and incorporated into dishes in a variety of ways, including: shredded into a slaw or salad, sautéed, steamed, boiled and even gratin. An easy, popular way to cook Brussels sprouts is roasting until tender or crisp, which brings sweet, mild flavor out of the sprouts. Enjoy the below Balsamic Roasted Brussels sprouts recipe as a quick and easy way to enjoy these good for you veggies.

Balsamic Roasted Brussels sprouts

Recipe modified from EatRight.org

Serving size: ½ cup

Serves: 4

Ingredients

• 1 lb. Brussels sprouts, halved
• 1 Tb. Olive Oil
• ¼ tsp. salt
• ¼ tsp. pepper
• ¼ cup chopped pecans (*Optional)
• ½ cup balsamic vinegar
• ½ cup 100% apple juice
• ¼ cup dried cranberries

Directions

1. Wash your hands for a minimum of 20 seconds using warm water. Wash all equipment with warm soapy water before starting to cook.
2. Preheat oven to 425°F.
3. Combine Brussels sprouts, olive oil, salt, and pepper in a large bowl and toss.
4. Spread Brussels sprouts in a single layer on a baking sheet
5. Roast for 10 minutes
6. Add pecans to the baking sheet and stir.
7. Roast 5-7 minutes or until Brussels sprouts are tender and slightly browned. Pecans should be golden.
8. In a small saucepan combine balsamic vinegar and apple juice. Bring to a boil over medium-high heat, then reduce heat to medium and simmer 15 minutes. Simmer until reduced to ¼ cup.
9. Transfer Brussels sprouts to a large bowl. Add cranberries. Drizzle with balsamic glaze and toss until blended.
10. Serve immediately and enjoy!

There are endless combinations you can make with this simple dish, including using different combinations of nuts, dried fruits, and juices.

Nutrition

Calories: 186, Total Fat: 8.7 g, Saturated Fat: 1 g, Sodium: 180 mg, Total Carbohydrate: 25.2 g, Dietary Fiber: 5.3 g, Protein: 4.4 g

Resources

DiGuiseppe, K. and Young, J. 2016. Pennsylvania Produce Guide: A Guide to Produce Grown in Pennsylvania. The Pennsylvania State University. UE014

Andress, E.L. Ph D., Harrison, J.A. PhD., So Easy to Preserve. 6^th Ed. Cooperative Extension/ The University of Georgia/Athens College of Family and Consumer and Sciences College of Agricultural and Environmental Sciences.

EatRight.org. The Beginner's Guide to Cruciferous Vegetables. 2018. Accessed on 1/27/2020.

EatRight.org. Balsamic Roasted Brussels Sprouts Recipe. Accessed on 1/27/2020.