Brussels sprouts are proof that good things come in small packages. Full of nutrients and big, full flavor, brussels sprouts are a better-for-you option that can be enjoyed fresh, light and crunchy in a salad or soft, sweet and earthy when they’re roasted.
A brief history
The beginnings of the brussels sprout stretch all the way back to the ancient Roman Mediterranean region. But the version of the vegetable we know and love today began in Flanders, which was part of modern-day Belgium in the 13th Century. Three hundred years or so later, they exploded in popularity and were officially named after another Belgium city called — wait for it, please — Brussels.
Sprouting big numbers
In the United States alone, more than 70 million pounds of brussels sprouts are produced every year. Cooler climates tend to enrich and enhance their flavor, so it’s best to harvest them in the fall and early winter. Over two dozen varieties exist, including Diablo, Churchill, Dagan, Ruby Crunch, Gustus and Catskill. And they’re plentiful: one stalk can produce 60 to 100 sprouts!
Keeping you healthy
One of the best features of brussels sprouts is that they’re very filling but low in calories, which makes them an excellent choice for maintaining a healthy weight. They have other benefits too:
- Just one cup yields about 3 grams of fiber — and the same amount for protein.
- One serving delivers four times more vitamin C than an orange.
- They are high in vitamin K, which is great for both bone health and blood clotting.
- When cooked with steam, they can help lower cholesterol.
Bringing the flavor
Brussels sprouts are not only very good for you, they’re tasty too! Some delicious ways to enjoy them:
- Roast or sauté them with olive oil, fresh garlic, basil, dill and other favorite herbs
- Thinly slice a few and put them in a salad
- Steam or boil and toss with butter, salt, pepper and other seasonings
Need a quick meal? Try Chef Rob Varner’s Chicken BLT Brussels Bowl for 2 — it’s the tastiest mix of protein, healthy fats and veggies around!