Brussels sprouts are in season now, are fantastically delicious and quite nutritious as well. They belong to the cruciferous vegetable family which also includes cabbage, cauliflower, kale, broccoli and bok choy. Brussels Sprouts contain phytochemicals, vitamins, minerals, and fiber that are important to your health.
A number of studies suggest that cruciferous veggies (including sprouts) offer cardiovascular, cancer and neurological protection when consumed regularly and they help reduce systemic inflammation. Specifically, one compound called sulforaphane is thought to be responsible for stimulating the body to detoxify carcinogenic compounds before they damage your cells.
Right now is the season when Brussels sprouts are freshest and taste the best. Get them loose or still on the stalk. In California they grow well in cool coastal climates and you can find them at your local farmer’s market or even at Trader Joes! Add to a fresh organic meal with chicken, fish, or steak and wild rice, as a suggestion.
Here are two delicious and healthy ways to prepare Brussels Sprouts…
On the Stalk in the oven
Cook time: 45 minutes
Get together:
- Whole Stalk Brussels Sprouts
- Rimmed Baking Sheet
- Basting Brush
- Extra Virgin Olive Oil
- Salt
Place oven rack in middle of oven. Heat oven to 375°F. Clean the stalk under water and remove extra shoots and leaves (do not cut off the sprouts). Put the stalk in the pan and brush sprouts with olive oil, then sprinkle with salt. Roast for 30 minutes total. Turn over after 15 minutes and continue to cook until sprouts are tender when poked with a fork. Remove sprouts from stalk with a knife. Serve immediately.
Steamed and Sautéed
Cook Time: 20-25 min
Get together:
- Brussels sprouts
- Stove top steamer
- Butter or Olive Oil
- Salt
Remove sprouts from the stalk with a paring knife (or buy them separated already). Wash and cut sprouts in half. Heat water to boiling on the stove and reduce heat to medium. Add sprouts to steamer and cover. Cook until desired tenderness and remove from steamer. Add to stove top pan with olive oil or butter, and salt if desired. Sauté until outer leaves start to brown. Serve hot.