image from Science.HowStuffWorks.com
So, are your brussels sprouts still sitting in your refrigerator, waiting to be used?! Don’t let these little gems go to waste. Brussels Sprouts have been given a bad rap for far too long! Fortunately, people are finally realizing just how nutritious (not to mention delicious!) these little guys are. These guys are high in folate, potassium, and Vitamins A and C!
If you look closely, Brussels Sprouts appear to be very tiny cabbages that grow on stalks. I think most people don’t realize how great Brussels Sprouts are because they’re used to having them mushy and water logged because they’ve been boiled too long. If this is what your memory of Brussels Sprouts is, please give them another chance. Over-boiling can leach many nutrients (and a lot of flavor) out of your vegetables, so I recommend either steaming, roasting, or pan frying (the last being my personal favorite). If you do boil them, only do so until they’re tender and still a bright green (when they start losing color, they start losing nutritive value). Then add butter or a cheese sauce (like you would for broccoli).
Brussels Sprouts are another member of the cruciferous family, along with cabbage and broccoli. They can be enjoyed shaved raw into a salad (think coleslaw) or cooked in a variety of ways. There were a few different ideas on this week’s recipe ideas and meal plan post, but my favorite is cutting them in half and caramelizing them in butter with garlic, salt, and pepper. I’ve often said, “I haven’t met a vegetable yet that didn’t like butter and garlic.” If you don’t cut them in half, and choose to leave them whole, most cooking sites recommend slicing an X in the stem, so the stems cook at the same rate the leaves do.
For more information and nutrition info, check out the Vegetable Directory from the University of Illinois Extension. They also have a great recipe for Braised Brussels Sprouts with Mustard Butter. Check it out below.
Braised Brussels Sprouts with Mustard Butter
“Braising is an excellent method for cooking Brussels sprouts. Braising refers to cooking food with a small amount of liquid in a tightly covered pan.”
1 pound small, firm, bright green Brussels sprouts
1/2 teaspoon salt
1/2 cup water
2 tablespoons melted unsalted butter or margarine
2 tablespoons Dijon mustard
Salt and freshly ground black pepper
- Check each head, peel off any loose or discolored leaves. Using a paring knife, cut an X through the core end of each head.
- Bring sprouts, water and salt to a boil in a 2-quart saucepan over medium-high heat. Lower heat, cover and simmer. Shake pan once or twice during braising to redistribute sprouts.
- Cook until just tender 8 to 10 minutes. Test by piercing with a knife tip. Drain well.
- Melt butter in a large skillet of medium heat. Whisk in mustard until smooth. Cook , stirring constantly until smooth and creamy, about 30 seconds.
- Add sprouts to skillet, coating well with the butter mixture. Season to taste with salt and pepper and serve. Serves 3 to 4.”