Despite the bad rap they get from the elementary-aged set, Brussels sprouts offer a great variety of uses! Few vegetables are quite as versatile or fun to cook. Brussels sprouts belong to the cabbage family and are a wonderful source of Vitamins A and C, iron, folate, potassium and dietary fiber. Plus, they have some amazing health benefits…
Health benefits of Brussels sprouts
- Brussels sprouts contain a phytochemical called Sulforaphane that is believed to have amazing anticancer properties.
- Brussels sprouts are a good source of indole-3-carbinol, a chemical that’s believed to aid DNA repair in cells and block the growth of cancerous cells.
- As indicated by their chemical composition, regular consumption of Brussels sprouts can lower cholesterol levels, as also the risk of cancer and health disorders.
Tips for successfully growing Brussels sprouts
Brussels sprouts are a long-bearing crop that should ideally be planted early in spring or mid-to-late summer. They are known to perform best in sites recipient to 6 hours of sunlight on a daily basis. Fertile soil with high pH (about 6.8) and plenty of organic matter is ideal for planting Brussels sprouts. Set your plants 18-24 inches apart in rows or bed, allowing about 30 inches between adjacent rows. Water regularly, ensuring your plants get about 1 to 1 ½ inch water every week.
Cooking Brussels sprouts
When it comes to cooking, there’s no counting the number of ways they can be used in the kitchen! Brussels sprouts taste great roasted, sautéed, grilled, stir fried. One of my favorite Brussels sprouts recipes, roasted Brussels sprouts and apples, is a delightful preparation good for any occasion. Simply combine half a cup of diced apples and Brussels sprouts (8 ounces, trimmed and quartered) in a baking dish. Add salt, apple cider, minced fresh thyme, fresh ground black pepper and olive oil. Toss and bake for 25 minutes at 375°. Brussels sprouts with toasted breadcrumbs, lemon and Parmesan is another recipe you must give a go to. Prepare breadcrumbs by breaking or cutting bread into pieces and then processing in the food processor till you’ve obtained the desired texture. Toast them to a golden brown. Remove the sprouts’ stems and slice them each in half, lengthwise. Now arrange them on a large baking sheet, the cut side facing down and roast them in olive oil. When the sprouts start to turn brown, add breadcrumbs, salt, pepper and Parmesan and mix well. Finally, add lemon zest and continue roasting till the Brussels sprouts are dark, caramelized on the edges. Serve hot and savor the surreal taste!
