Brussel Sprouts
Taste
Bitter/mustard notes so good paired with sweet, cream and acidity to balance it out.
Eat
Sprouts: (peel tatty outer leaves) Beautiful green and purple colour. Excellent blanched and then browned with butter and nuts. A mini cabbage and a nutritional bomb.
Soft young stem and leaves: Great sautéed in a stir fry.
Sprout tops: Remove tough outer leaves. Treat as mini cabbages-great as a healthy side dish!
Health & Nutrition
Excellent source of folic acid, vitamin C, K, B6, choline, manganese, fibre and calcium. They also contain small amounts of the macronutrients omega 3 and protein.
A member of the cruciferous veg family which are renowned for their positive effects on health. Brussels are high in phytochemical antioxidants including glucosinolates and sulforaphane. To maintain high levels of these antioxidants consume raw or lightly cooked.
Buying tips
Purchase firm, green sprouts on the stalk for a longer shelf life.
Don’t be put off by sprouts with nibbled outer leaves-this is usually a good sign that they haven’t been sprayed with pesticides and fungicides. You can peel off the outer leaves and the inner sprout will be fine.
Storage tips
If you can get them on the stalk they will keep for a couple of weeks in a cool dry place. Off the stalk store in a paper bag in the fridge for about a week.
Cooking tips
Do not overcook as texture is important with sprouts and they can become mushy!
Peel off the outer leaves of the sprout as it is often enjoyed by fellow aphids and slugs and they can appear torn, discoloured and ragged. Trim the base off. Choose evenly sized sprouts for ease of cooking.
All brassica leaves are edible so use as you would Kale, cabbage, cauliflower.
Roasted: Slice sprouts in half and drizzle with oil and salt. Place in oven and roast on a high heat for a short time until caramelised. (Around 20-30 mins). Dress with vinegar or lemon juice before serving.
Raw: Grate sprouts raw in to a slaw. Slice finely on a mandolin and toss with a dressing. Add to soups and stews to complete your dish with a nutritious green.
Boil/steam: Blanch for 3-4 mins or steam gently for 5-7 mins until tender.
Sauté: Slice finely or strip the leaves and pan fry sprouts, leaves and tops in butter or oil. If you prefer them to be more tender you can blanch or steam first to soften first. Alternatively, add a splash of water, cover the pan and let them steam for 5 mins.
Stir-Fry: Stir fry finely sliced sprouts quickly over a high heat with oil, garlic, and vinegar so that they still retain a bite to them with a crisped edge.
Waste reduction tips
The whole plant is edible except for the tough central stem so save the nutritious stems and leaves: use in soups, curries, side dishes, crisps.
Save the outer leaves for veg stock.
