News and Notes from The Johnson Center
Brussels Sprouts: Give Them a Second Chance to Make a First Impression
JCCHD | Wed, February 27, 2013 | [Family and Food]
It seems no one is indifferent when it comes to Brussels sprouts. There is a clear divide between those who like them and those who don’t. If you are already a fan, feel free to skip to the recipes and enjoy. If you are not yet converted, keep an open mind. You will probably be pleasantly surprised.
To start, Brussels sprouts have a strong nutty flavor. However, they can become bitter and give off a sulphur-like smell if overcooked. Most critics of this cruciferous vegetable have had similar experiences. Brussels sprouts deserve another chance to make a good impression because they are one of the most nutritious vegetables around. They are packed with vitamins such as C and K. Vitamin C ensures a healthy immune system, wards against hyper -tension, lowers blood pressure, fights lead toxicity, combats cataracts, and serves as a powerful antioxidant. Vitamin K promotes healthy bones, prevents calcification of the body’s tissues, serves as an antioxidant and anti-inflammatory agent, and is essential for proper brain and nerve function. Furthermore, one cup of Brussels sprouts contains four grams of dietary fiber (16% of the RDA). Fiber aids in digestion, prevents constipation, helps maintain low blood sugar and make you feel full which keeps you from overeating.
In addition to being healthy, Brussels sprouts are versatile, kid-friendly, and fun to eat. Try them in your favorite soup and casserole. They blend nicely with rich meats such as duck or ham. Brussels sprouts are also great solo. It only takes a few minutes to boil, steam, stir fry, or microwave them (4-5 minutes depending on the size). Roasting is the favorite cooking method for most fans. It is as simple as tossing them with oil, salt, and pepper on a rimmed baking sheet then placing the sprouts in the oven for 30 minutes at 400°F. You could even soak sprouts in lemon juice or vinegar for 15 minutes before cooking. These cooking methods are simple and your child can easily assist in the kitchen. Allowing your child to participate can lead to them making healthier food choices.
Here’s a few shopping tips for picking the best Brussels sprouts for your recipe. Sprouts can be sold attached to the stalks or plucked off. The best tasting are small, firm, and tightly closed. Pick the sprouts that are bright green without any yellow or brown spots. Try to avoid those with torn leaves. If sprouts are attached to the stalk, pluck them off but don’t remove the stems until you’re ready to cook them. Likewise, no need to wash them until it is time to cook. You can store unwashed Brussels sprouts in a plastic bag in the refrigerator for up to 3 days.
Next time you stroll past the vegetables in your grocery store, think about giving Brussels sprouts another chance. Try these highly rated recipes.
Bumped-Up Brussels Sprouts
Ingredients
• 6 ounces pancetta, big dice (or bacon)
• 4 tablespoons capers, drained
• 2 pints Brussels sprouts, trimmed and halved
• 1 ½ tablespoons balsamic vinegar
• 3 tablespoons extra-virgin olive oil
• Salt and freshly ground black pepper
• ⅓ cup pine nuts (optional)
• ¼ cup currants (can substitute chopped dates or prunes)
• ¼ cup raisins
Directions
1. Preheat oven to 350°F.
2. In a medium pan over medium heat cook the pancetta and capers. Remove from pan, reserving a little of the pancetta fat in the pan.
3. Add the Brussels sprouts to the pan and cook over medium heat to begin to brown. Dress with balsamic and olive oil, a little salt (capers and pancetta are salty) and pepper.
4. Place into the oven and roast, tossing a couple of times, until nicely caramelized, about 15 to 20 minutes.
5. (Optional) Put the pine nuts in a small, dry, sauté pan and toast over a low flame, tossing a couple of times, just until lightly browned, 3 or 4 minutes.
6. Once the sprouts are ready, remove them from the oven and put into a big serving bowl. Add the pancetta, the capers, pine nuts, currants and raisins.
7. Toss and check for seasoning. Serve.
Sprout Skewers
Yields 8 to 10
Ingredients
• 1 carton of fresh Brussels sprouts
• 6 to 8 slices of bacon of choice
• Olive oil
• Kosher salt
• Skewers (metal or bamboo)*
* If you are using wooden skewers, soak them in water for 20 minutes to prevent them from scorching.
Directions
1. Place top rack in top third of oven. Preheat oven to 400°F.
2. Wash and trim off ends of Brussels sprouts. Remove any outer leaves that are loose. Cut Brussels sprouts in half.
3. Cut bacon into 2 inch sections.
4. Poke the skewer through a Brussels sprout then a piece of bacon. Continue to alternate between the two until ¾ of the skewer is full.
5. Line all the skewers on a cookie sheet and lightly brush them with olive oil.
6. Sprinkle skewers with a pinch of salt.
7. Place skewers directly on the top rack and turn after 15 minutes.
8. Cook until sprouts are soft to the touch yet still firm. (Approximately 30 minutes.) Likewise, bacon should be cooked completely through.
9. Remove from rack, let cool for 5 minutes, and serve.
