Brussels Sprouts - Clemson University

Ingredient of the Month11 | AprilbrusselssproutsIngredientof the MonthPresented by ACFEF Chef & Child Foundationand Clemson University

Ingredient of the Month11 | AprilBeing a notable member of the cabbage family, Brusselssprouts resemble miniature cabbage heads and range from oneto one-and-a-half inches in diameter. They are similar to cabbagein taste, but milder in flavor and denser in texture. Accordingto legend, Brussels sprouts were first cultivated in Europe.Whether or not this took place in the city of Brussels remainsunknown; however, the first official record of them did appear inBelgium in the late 16th century. In the 19th century, they madetheir way to England and gained lasting acclaim with the British,the world’s top consumers of Brussels sprouts to this day.While they are available in many grocery stores yearround,peak season is usually from September toFebruary. Peak season is winter since frost tends tosweeten sprouts. A general rule of thumb is: the smallerthe sprout, the sweeter the taste. Also, try to avoid wilted,dull-colored heads, and choose sprouts of similar sizeso that they will cook evenly. Sprouts can be steamed,baked, boiled, sautéed and braised for a delicious,nutritious dish.Healthy ingredient contributionFiber: Brussels sprouts contain fiber, which aids indigestion and helps lower cholesterol.Folate: Brussels sprouts also supply folate, whichis necessary for normal tissue growth and may protectagainst cancer, heart disease and birth defects.Phytonutrients: Like other cruciferousvegetables, Brussels sprouts are packed withphytonutrients, which are natural plant compounds thatmay help protect against cancer.Potassium: As a good source of potassium,Brussels sprouts may help lower blood pressure andmaybe even cholesterol.Iron: By providing iron, Brussels sprouts helpmaintain the body’s red blood cell count.Vitamins A and C: One half cup of these sproutsprovide more than 80 percent of the recommended dailyamount of vitamin C, which helps combat such ailments asheart disease, cancer and cataracts.Varieties and usesBrussels sprouts can be cooked using a varietyof methods, such as steaming, boiling, sautéing,roasting and even microwaving. They can also besliced thinly and added to coleslaw or salads. Priorto cooking, remember to rinse them with cold waterand trim the stem ends without cutting the base ofleaves or the Brussels sprouts will come apart duringcooking. Also, cutting a shallow “x” in the base of thesprouts will help accelerate the cooking process. Totest for doneness, pierce the stem end with a fork orknife—it should penetrate easily. Some of the flavorpairings most often used with Brussels sprouts arebacon and pancetta, cream, cheese, apples, lemon,chestnuts, pine nuts, almonds and thyme.

Ingredient of the Month11 | AprilStorageStore unwashed sprouts in an airtight plastic bag orcontainer in the refrigerator for up to three days; longerthan that and they may start developing a strong,unpleasant flavor. They also freeze well.Serving size½ cup of cooked Brussels sprouts = 30 calories,2 grams of fiber, 2 grams of protein, 0.4 gram of fatand no cholesterolAmerican culinary federation180 Center Place WaySt. Augustine, FL 32095800.624.9458 | www.acfchefs.orgYield: 6 servingsRosemary Roasted VegetablesRECIPEIngredients:2 cups baby carrots1½ cups Brussels sprouts,trimmed1 lb. asparagus spears, trimmed8 garlic cloves, peeled6 small red potatoes, quartered1 medium yellow onion, cutinto 8 wedges2 T. extra virgin olive oil2 T. chopped fresh rosemary1 t. salt½ t. ground black pepperMethod:Preheat oven to 400°F. In large bowl, add carrots,Brussels sprouts, asparagus, garlic, potatoes and onions.Toss well with olive oil, rosemary, salt and pepper. Spreadvegetables evenly on a large baking sheet. Bake for 40-45 minutes, stirring halfway through until vegetables aretender. The outer leaves of the Brussels sprouts will turn adarkish brown color when roasted.Nutrition InformationCalories: 150Fat: 5gSat. Fat: 0.5gCarbs: 23gFiber: 5gProtein: 5gVitamin A: 130%Vitamin C: 60%Calcium: 6%Iron: 15%This recipe was tested by Clemson University’s Culinary Nutrition Undergraduate Student Research Group.