Brussels Sprouts

Brussels sprouts are so misunderstood: They've long been cast aside as a lame bitter vegetable hated by kids and adults alike. Now, they're finally getting their due with creative recipes that turn them into tiny slider buns, cheddar-loaded crostinis, and more. 

Named after the Belgian city where they were first cultivated centuries ago, ​Brussels sprouts are actually native to the Mediterranean region. The edible sprouts grow like buds in helical patterns along the side of long, thick stalks of about 24 to 47 inches in height, maturing over several weeks from the lower to the upper part of the stalk. 

While Brussels sprouts may look like baby cabbage, they are actually a vegetable variety of their own, but in the same family as cabbage-cruciferous vegetables. Like other cruciferous vegetables, Brussels sprouts are a great source of folate. They are loaded with fiber, vitamins A, K, C and low in calories.

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Storage & Preparation

Do not wash or trim sprouts before refrigerating them. Yellow or wilted outer leaves may be removed before storage, however. Refrigerate Brussels sprouts in plastic bag up to 1 week.

Preparing Brussels sprouts for cooking begins with cutting the buds off the stalk and removing any surplus stem and loose surface leaves. Once cut and cleaned, the buds are typically cooked by boiling, steaming, stir frying, grilling, slow cooking or roasting. To ensure even cooking throughout, select buds of a similar size. Some cooks make a single cut or a cross in the center of the stem to allow the heat to penetrate the solid core so that it cooks as quickly as the leaves.

Cooking Ideas

• MICROWAVE: place 1/2 pound of sprouts in dish and add 1/4 cup water, cover and cook.  Medium sized for 4 minutes and larger ones for 8 minutes.
• STEAM: Steaming retains all the nutrients and minimizes odors. Sprouts can be added to an inch of boiling water or can be placed in a covered vegetable steamer. After steaming for 1–2 minutes, uncover pot for 10–15 seconds. Re-cover pot and continue cooking sprouts for 5–10 minutes in boiling water or 6–12 minutes in a steamer. Check them periodically by poking them with a fork to test for doneness.
• ROAST (our favorite method): Cut sprouts in half (smaller sprouts) or quarters (larger sprouts) and toss in oil, salt and pepper. Roast in the oven at 400 degrees for 15-20 minutes (flip halfway through).
• SAUTE: Add halved sprouts and spices, salt and pepper are just fine to hot olive oil - we like a cast iron pan for this method. Continue to cook and stir until the Brussels sprouts are deep dark golden brown.
• SHRED: Carefully slice the Brussels sprouts by hand or with the slicing blade of your food processor. You’ll want to remove the nubby ends and any discolored leaves first. Add shredded sprouts to salads or stir fry dishes. 
• Common toppings or additions for Brussels sprouts include Parmesan cheese and butter, balsamic vinegar, honey, or chili pepper.

Recipes

​Brussels Sprout Hash

Ingredients

• 6 slices bacon, cut into 1" pieces
• 1/2 onion, chopped
• 1 lb. brussels sprouts, trimmed and quartered
• Kosher salt
• Freshly ground black pepper
• 1/4 tsp. crushed red pepper flakes
• 2 cloves garlic, minced
• 4 large eggs

Directions

1. In a large skillet over medium heat, cook bacon until crispy. Turn off heat and transfer bacon to a paper towel-lined plate. Keep most of bacon fat in skillet, removing any black pieces from pan.
2. Turn heat back to medium and add onion and brussels sprouts to the skillet. Cook, stirring occasionally, until vegetables begin to soften and turn golden. Season with salt, pepper, and red pepper flakes.
3. Add 2 tablespoons of water and cover skillet. Cook until brussels sprouts are tender and water has evaporated, about 5 minutes. (If all the water evaporates before the brussels sprouts are tender, add more water to skillet and cover for a couple minutes more.) Add garlic to skillet and cook until fragrant, 1 minute.
4. Using a wooden spoon, make four holes in the hash to reveal bottom of skillet. Crack an egg into each hole and season each egg with salt and pepper. Replace lid and cook until eggs are cooked to your liking, about 5 minutes for a just runny egg. 
5. Sprinkle cooked bacon bits over entire skillet and serve warm.ee Shallots

​Brussels Sprouts with Pomegranate and Walnuts

Ingredients

• 1 lb. Brussels sprouts, trimmed
  
• 2 tablespoons canola oil
  
• Salt and freshly ground black pepper
  
• 4 tablespoons cold unsalted butter
  
• Seeds from 2 pomegranates
  
• ¼ cup coarsely chopped toasted walnuts
  

Directions

1. Preheat oven to 375 degrees F. Place Brussels sprouts on a large baking sheet, toss with oil and season with salt and pepper. Roast in the oven until just cooked through, about 25-30 minutes.
   
2. Transfer sprouts to a large bowl, add the butter and stir until melted. Stir in the pomegranate seeds and walnuts.

More Ideas!

• Sautéed Brussels Sprouts
• Shredded Brussels Sprouts & Arugula Salad with Sunshine Dressing
• Cheesy Brussels Sprouts Bake
• Candied Walnut Brussels Sprout Bites
• Holiday Roasted Veggies
• Brussels Sprout Sliders