Brussels sprouts are members of the Brassicaceae family of flowering plants. They're botanical cousins to cabbage, broccoli and kale.
Brussels sprouts aren't the biggest vegetables on our plates, but don't let their size fool you.
The small, compact veggies deliver nutty, sweet flavors and a tender crunch. They're available at most grocery stores year-round, with a peak season that lasts from September through mid-February.
Home and professional chefs appreciate how easy it is to store, prep and cook fresh Brussels sprouts. The versatile vegetable is a delicious natural in appetizers, sides and main courses.
Let's cover one more important fact about Brussels sprouts by considering the following question: Are Brussels sprouts good for you?
The answer is a very satisfying yes.
15 Incredible Health Benefits of Brussels Sprouts
Brussels sprouts benefit your health in so many different ways. One serving of the cruciferous vegetable supplies an impressive variety of vitamins, minerals and other key nutrients.
Consider these 15 amazing, healthy facts about Brussels sprouts.
1. Multi-Vitamins in Every Serving
A one-cup serving of Brussels sprouts brims with essential vitamins.
It's a tasty way to take in vitamins B-12, C, D and E, as well as 10% of your recommended daily allowance (RDA) of vitamins A and B-6.
2. Packed With Vitamin C
Let's compare Brussels sprouts and oranges.
The average orange contains 80 milligrams of vitamin C. One cup of sprouts provides 85 milligrams of vitamin C, and they don't need to be peeled or squeezed.
3. Healthy Collagen Support
That vitamin C in Brussels sprouts also helps maintain healthy collagen production.
With every serving of Brussels sprouts, you're treating yourself to nutritious support for skin elasticity and strength.
4. Protection From Bone Disease
The latest studies link vitamin K intake to a decrease in bone disease, especially osteoporosis.
Brussels sprouts are a great source of this important vitamin, delivering 130% RDA per one-cup serving.
5. A Mineral-Rich Profile
Essential dietary minerals maintain healthy muscles, hearts and brains.
Fresh Brussels sprouts are mineral-rich with calcium, iron and manganese. A single cup also contains 10% RDA of water-soluble folate and potassium.
6. High-Fiber, Low-Fat Protein
Because plant proteins are high in fiber and low in fat, they can help lower cholesterol levels.
Put Brussels sprouts on your list of tasty alternatives to animal proteins. One cup of sprouts puts 4 grams of protein on your plate.
7. An Excellent Source of Soluble Fiber
Those same 4 grams of soluble fiber in a cup of Brussels sprouts keep your digestive system in top condition.
All that essential fiber is believed to reduce the risk of ulcers, obesity and heart disease.
8. LDL Cholesterol Blockers
The fiber in Brussels sprouts also helps block cholesterol absorption.
That decreases LDL cholesterol levels and increases the body's ability to resist a number of health issues, including strokes and coronary artery disease.
9. Weight-Loss Friendly Nutrition
Combine their beneficial fiber with a low calorie count, and the little veggies weigh in as a very satisfying diet supplement.
Enjoy filling up on just 56 calories and zero grams of fat in a 1-cup serving of Brussels sprouts.
10. Metabolites for GI Health
You may not be familiar with glucosinolates, but they're a part of the nutritional profile that makes Brussels sprouts a healthy choice.
Research indicates that these plant metabolites can reduce gastrointestinal disease.
11. Antioxidant Compounds
Free radicals are naturally generated chemicals that can damage the body's cells and genetic materials.
A healthy diet that includes Brussels sprouts helps neutralize free radicals with a variety of antioxidant compounds.
12. Plant-Based Omega-3 Fatty Acid
Alpha-lipoic acid (ALA) is a plant-based omega-3 fatty acid that supports heart health and a strong immune system.
It's just one of many important antioxidants that Brussels sprouts put on your plate.
13. Blood Sugar Management
Recent research suggests that Brussels sprouts can help manage blood sugar. This is especially significant for individuals with type 2 diabetes. Maintaining targeted sugar levels can help prevent vision loss and kidney disease.
14. Reduced Cancer Risks
Brussels sprouts contain bioactive chemicals that can reduce the risk of cancer. The phytochemicals in Brussels sprouts are considered beneficial compounds that can slow cancer cell growth and reproduction of damaged cells.
15. Better Overall Health
In addition to vitamins and minerals, Brussels sprouts supply a broad range of essential nutrients, including metabolites, antioxidants and bioactive compounds. They're a smart choice for maintaining diets that support good health.
5 Tips for Buying Brussels Sprouts
Foodservice professionals carefully plan their vegetable dishes to compliment restaurant menus and satisfy customers.
They source the freshest produce available from established suppliers they know they can trust.
If you're a home chef, you share that same commitment to buying the best ingredients from your local grocery store. We can make shopping easier with a little insider information.
The next time you navigate the produce section, keep in mind these five tips for buying fresh Brussels sprouts.
1. Color Counts – A bright green color is a sure sign of freshness in Brussels sprouts.
2. Size Makes a Difference – Smaller sprouts, 1 to 1.5 inches in diameter, are usually sweet and tender.
3. Feel Is Important – Fresh Brussels sprouts feel firm when gently squeezed in your hand.
4. Tight Leaves Are Good - A little yellowing on outer leaves is okay, as long as they're tightly wrapped.
5. Black Spots Are Bad – Black spots on leaves may indicate age, spoilage or fungal growth.
How to Store Fresh Brussels Sprouts
You want to make sure Brussels sprouts stay fresh as long as possible.
If you get them ready for the crisper drawer right away, sprouts can last in the refrigerator for as long as two weeks.
Make sure your round veggies are refrigerator-ready with these tips for storing fresh Brussels sprouts.
1. Keep Sprouts Dry
Don't wash Brussels sprouts until you're ready to prep them for cooking.
Otherwise, moisture penetrates the tightly layered leaves and causes the sprouts to wilt or develop a fungal growth.
2. Layer Pre-Cut Sprouts
When storing pre-cut Brussels sprouts, give them room to stay fresh.
Loosely layer them in a large bowl, and cover with plastic wrap. Poking holes in the wrap helps keep the sprouts crisp.
3. Treat Stalks Like Cut Flowers
Prepare whole stalks by slicing a quarter inch off ends. Place trimmed stalks, cut-end down, in a large bowl of water and store in the refrigerator.
4. Trim Ends on Trimmed Sprouts
Whole stalks take up space, so you may want to trim off the sprouts.
Remove them with a sharp knife, trim their ends, and store them the same way you store pre-cut sprouts.
5. Freeze Blanched Brussels Sprouts
You can store Brussels sprouts in the freezer for up to 12 months, but it's important to blanch them first.
Otherwise, they become mushy when thawed.
After blanching, dunk the sprouts in ice water, let them dry, and then place in plastic freezer bags.
How to Quickly Prepare Brussels Sprouts
There are so many delicious reasons to enjoy fresh, healthy Brussels sprouts. They're good for you, available year-round and recipe-ready for all kinds of dishes.
Brussels sprouts are also easy to prep for a quick side or cook for a dinner entree. Just be sure to rinse them first, pull off any loose outer leaves, and trim the bottom of each sprout.
If you're in a hurry, try one of these simple ways to prepare Brussels sprouts.
Save Time by Shredding – Take the work out of shredding raw Brussels sprouts for salads and soups. Just shave them in the food processor, and enjoy their flavorful goodness.
Oven Roast With Olive Oil – Toss Brussels sprouts with olive oil, and roast in the oven until golden brown. The dry heat caramelizes the sprouts and brings out their natural sweetness.
Steam in a Basket – Quick steaming helps Brussels sprouts retain their healthy nutrients. Keep sprouts crisp by using a steam basket that elevates them above the boiling water.
Cook in the Microwave – Arrange Brussels sprouts in a microwave-safe dish, and add a small amount of water. Cover and cook on high for six to eight minutes. Stir every two minutes so that the sprouts steam evenly.
7 Delicious Brussels Sprout Recipes
Knowing how to cook Brussels sprouts for super-quick meals makes them perfect for busy home chefs.
Why not expand on that with tempting appetizers, entree salads and crowd-pleasing classics?
These seven recipes for Brussels sprouts are sure to inspire your culinary creativity.
1. Roasted Brussels Sprouts with Sesame Citrus Salsa
Shake up the usual dips for chips with a veggie salsa recipe that blends favorite cultural flavors. All it takes are quartered Brussels sprouts, parsley, almonds and a splash of sesame oil and fresh citrus.
2. Napa Cabbage and Brussels Sprout Salad
Raw, shredded Brussels sprouts give this healthy salad a special crunch and flavor. Topped with our garlic dill dressing, the refreshing starter can easily serve as an entree too.
3. Warm Brussels Sprout and Kabocha Squash Salad
Brussels sprouts and squash turn a warm salad into a meal that looks as lively as it tastes. Brown sugar and bacon add sweet and savory notes that bring out the best in this vegetable pairing.
4. Roasted Purple Brussels Sprouts
Purple Brussels sprouts are another way to add color and interest to your favorite recipes. Roasting them in olive oil retains their crisp texture and gets them to the table in just half an hour.
5. Purple Brussels Sprout Tacos
Tacos are always a favorite for casual dining with family and friends. Surprise everyone with healthy crispy tacos, featuring pan-sauteed purple Brussels sprouts and fresh tomatillo salsa.
6. Brussels Sprout and Broccoli Pizza
This amazing homemade pizza goes from prep to table in just 40 minutes. It's the type of recipe that redefines a classic and satisfies appetites for healthy choices at the dinner table.
7. Sheet Pan Chicken With Brussels Sprouts and Squash
Sprouts and squash add irresistible flavors and color to classic sheet pan chicken. Soy sauce, chili flakes and Chinese five spice bring it all together with a rich combination of aromas and flavors.
Hitchcock Farms: Your Trusted Supplier for Fresh, Premium Brussels Sprouts
They're one of your healthiest vegetable choices for cooking at home and in commercial settings. Brussels sprouts are easy to store, quick to prep and rich with recipe possibilities.
Our teams here at Hitchcock Farms are proud to supply fresh Brussels sprouts to foodservice professionals and retailers across the country and Canada.
We know you want the best. You can trust us to grow, harvest and ship premium produce from our fields to your operations year-round.
