Have a Plant: Fruits & Veggies for Better Health

The poor Brussels sprout is often overlooked. Perhaps a history of overly-boiled attempts or too many “finish your plate” monologues at the dinner table have left a bitter taste in your mouth.

One education tip we give on our grocery store tours and community presentations is to try some of your least favorite foods in different forms. Those who don’t like raw cauliflower often find they enjoy mashed cauliflower and many are surprised that raw Brussels sprouts don’t taste like overly boiled Brussels sprouts at all!

Nutrition
Brussels sprouts, the bite-size nutrition powerhouses, are part of the cruciferous vegetable family. Like most vegetables, they are nutrient dense, low in calories and fat, and very low in sodium. Brussels sprouts are also a good source of fiber and an excellent source of vitamin C. The peak season for Brussels sprouts is during the fall and winter months, a great time to include them on your holiday menu.

Purchasing, Storing and Preparing
When purchasing, choose sprouts that are firm, compact, and vibrant green in color. To ensure even cooking, choose sprouts that are of equal size if purchasing individually.

When storing, place in a plastic bag, unwashed and untrimmed for up to 10 days in the refrigerator.

Brussels sprouts are very versatile and can be enjoyed in many ways including boiled, steamed, roasted, sautéed, and even as a fresh leafy green in salads.

Recipe

Brussels Sprout Salad
Prep Time: 20 minutes
Ready In: 20 minutes
Serves: 4

Ingredients

  • ½ cup balsamic salad dressing
  • 4 slices cooked bacon, crumbled
  • 1 lb. Brussels sprouts, leaves only
  • ⅓ cup red onion, sliced
  • ¼ cup dried cranberries
  • ½ cup toasted walnuts or pecans, halved

Directions

  • Trim the end off of each sprout and separate the outer leaves, discarding any yellow or wilted leaves. (To decrease prep time, substitute pre-shredded Brussels sprouts found in the fresh produce section.)
  • In a large mixing bowl, combine all ingredients with salad dressing and gently toss.
  • This salad is best served as soon as it is assembled.

 

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