Superfood Spotlight: Brussels Sprouts

Brussels sprouts are part of the cruciferous vegetable family along with broccoli and cauliflower. Vegetables in this family provide a wide variety of nutrients and contain few calories. People seeking a high nutrient diet should definitely include cruciferous vegetables in their diet.

Tips for Buying

Try to find sprouts that are still on the stalk. This means they are still fresh. It is also best to look for smaller sprouts. These tend to be sweeter and more tender than their larger counterparts.

Make sure the leaves are tight and firm. Loose leaves indicate older sprouts. Store the sprouts in a bag in the refrigerator. The fresher the sprouts are, the less bitter they will taste. People should take care not to overcook sprouts, as this tends to give them a bitter flavor and may diminish their nutritional value.

Tips for Preparing

• Drizzle the roasted sprouts with olive oil, cracked black pepper, and minced garlic
• Slice them thin and mixing them in raw with salad greens.
• Adding candied walnuts and dried cranberries to roasted sprouts for a festive side dish.
• Pan fry sliced Brussels sprouts for a crunchy texture
• Roast Brussels sprouts in the oven to bring out their sweet, almost nutty flavor and keeps them crisp. It also reduces the harsh, sulfurous odor and taste that many people find unpleasant. 

Roasted Brussels Sprouts

6 servings

Ingredients

• 1 ½ pounds Brussels Sprouts
• 3 tablespoon olive oil
• ¾ teaspoon salt
• ½ teaspoon ground pepper 

Directions

1. Preheat oven to 400°F.
2. Cut off the brown ends of the Brussels Sprouts and pull off any yellow outer leaves. Mix them in a bowl with olive oil, salt and pepper.
3. Place on a baking sheet and roast for 35 to 40 minutes or until crisp. 

Nutrition Facts per Serving: 110 calories, 7g Total Fat, 10g Carbohydrate, 4g Fiber, 4g Protein