Brussels Sprouts

Brassica oleracea var. gemnifera

Storage Tips

Do not wash or trim Brussels sprouts before refrigerating. Store them in a perforated plastic bag for up to a week.

Freeze Brussels sprouts for long-term storage. Blanch the sprouts for 3-5 minutes and immediately rinse in cold water before draining and storing in an air-tight container.

Cooking Tips

Before cooking, remove the bottom portion of the stem and the outermost leaves. Watch your cooking time carefully and only steam or boil the sprouts for 5-10 minutes to prevent overcooking.

Uses

▸Toss cooked sprouts with olive oil, lemon juice, and a pat of butter

▸Make shish kebobs by threading onto skewers with other vegetables and chicken or meat and grill

▸Marinate in salad dressing overnight and use in salads

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Brussels sprouts originated in Belgium and are named after the country’s capital city. The sprouts are similar in shape and taste to cabbage from which they originated but have a milder flavor.

Although there are several varieties of Brussels sprouts grown in Wisconsin, all of the most common varieties taste similar.

What to Look for When Purchasing

Brussels sprouts are sold in pint or quart containers or still attached to the stalk on which they grew. Select sprouts that are bright green in color and uniform in size for even cooking. Small, firm, compact sprouts are the best choice. Avoid soft sprouts or those with a strong cabbage aroma.

Provided to you by

Wisconsin Fresh Market Vegetable Growers Association

Nutrition Facts:

Serving Size = ½ c cooked

· Calories – 30

· Proteins (g) – 2

· Carbohydrates (g) – 6.8

· Fiber (g)– 2

· Fat (g) – 0.4

· Thiamin (mg) – 0.08

· Riboflavin (mg) – 0.06

· Niacin (mg) – 0.47

· Vitamin B₆ (mg) – 0.14

· Vitamin C (mg) – 48

· Folate (mcg) - 263

· Potassium (mg) – 247

Brussels sprouts are a good source of vitamins B and C as well as the carotenoids lutein and zeaxanthin.