Brussels Sprouts Recipes - One Retro, One Mod

Some Trends and the Healthy Nutritional Benefits of This Vegetable

Nov 5, 2009 Barbara Jezior

In recent years, the recipes for Brussels sprouts have grown more innovative and tasty. Here are two recipes for this cruciferous, nutrient-rich vegetable.

Brussels sprouts got their name from Brussels, Belgium. They were cultivated in that country as early as the 16th century, and their looks do not deceive, they are a member of the cabbage family. They are in season in fall and winter, and are a good complement to many entrees such as ham, turkey, stews, meatloaf, and pork.

Brussels sprouts suffer the same complaint lodged against the cabbage for smelling up the house. But just as with cabbage, the cook can prevent that by not overcooking them. Overcooking creates sulfur compounds that hang heavy in the air. The sprouts, like other vegetables, do not deserve to be reduced to mush anyway.

A few generations ago, typical methods for fixing Brussels sprouts were steaming or boiling, then adding butter and salt, or as a real indulgence, topping with a cheddar cheese or Hollandaise sauce.

Today’s sophisticated food trends have added many recipes to the sprouts index which call for cheeses, nuts, and herbs not found in yesteryear’s cookbooks. But probably the most innovative changes to the sprout scene are the cooking methods (or not cooking them at all). They are now pan-fried, oven-roasted at high temperatures until charred and caramelized, or served raw in salads and slaws.

Those who are not big cabbage fans may object to the rather cabbagey taste of raw sprouts. There are two solutions for that. One is finding baby Brussels sprouts, which are much milder. If that is not an option, then blanching is the answer. Blanching seals in their beautiful color and renders them mild and nutty tasting, while still preserving a good element of crunch.

Brussels Sprouts Slaw with Apple and Toasted Pecans

Slaw ingredients:

• 1 lb. Brussels sprouts, sliced wafer thin and blanched (directions below)
• 1 medium apple, peeled and chopped small
• ½ cup sweet onion, diced
• ½ cup toasted pecans, coarsely chopped
• 1/3 cup dried cranberries
• flaky sea salt to taste
• medium coarse black pepper to taste

Dressing ingredients:

• 3 tablespoons cider vinegar
• 2 ½ tablespoons vegetable oil
• 1-2 cloves garlic, finely minced
• ½ teaspoon of flaky sea salt
• ¼ teaspoon medium coarse black pepper

To blanch the Brussels sprouts:

1. Wash the sprouts, and trim off ~1/3 inch off the bottoms. This should also release the outer leaves which can be discarded.
2. Using a food processor, slice the sprouts with a 2mm slicing blade. Pour four quarts of water in a large sauce pan, add generous amount of salt, and bring to a rolling boil. (Do not use less water than called for, otherwise the water will cool down too quickly when sprouts are added).
3. Add sliced sprouts to the pot, stir, and pour into large colander after exactly one minute.
4. Run cold water over the sprouts to stop the cooking process.
5. Spread sprouts around in colander and pat with a paper towel to dry as much as possible. Set aside.

To toast pecans:

1. Heat oven to 350 degrees.
2. Spread pecans in a rimmed baking sheet.
3. Cook 8-10 minutes or until lightly browned, stirring a few times.
4. Let cool.

Dressing instructions:

1. Pour vinegar in a small bowl and add minced garlic.
2. Let garlic steep for at least 5 minutes.
3. Whisk in oil, salt and pepper.

Slaw assembly:

1. Add all slaw ingredients to large bowl, pour dressing over them, and toss thoroughly.
2. While the slaw can be served immediately, it will gain if the flavors are allowed to develop for about an hour.

Retro Brussels Sprouts With Zesty Sauce

Ingredients:

• ~ 1 ½ lb Brussels sprouts
• 1/4 cup + 2 tablespoons ketchup
• 1/4 cup Dijon or deli-style mustard
• 2 tablespoon Worcestershire sauce
• 3 tablespoons butter
• flaky sea salt to taste
• medium grind black pepper to taste

Instructions:

1. Add ketchup, mustard, Worcestershire sauce and butter to a small saucepan and heat gently until butter melts, stirring often. Put aside.
2. Wash the sprouts, and trim off ~1/3 inch off the bottoms. This should also release the outer leaves which can be discarded.
3. Bring a large pot of salted water to boil. Immerse sprouts and let boil gently for ~8 minutes or until just barely tender.
4. Drain sprouts in a colander, then return to pan. Re-warm and add desired amount of sauce, salt and pepper. There will probably be left-over sauce.

Brussels Sprouts Nutrition

As a relative of the cabbage family, which also includes kale, broccoli, collards, and broccoli rabe, Brussels sprouts are on the high end of the nutritional scale. As Martha Rose Schulman points out in her December 8, 2008, New York Times’ article “Cabbage, an Inexpensive Nutritional Powerhouse,” they are a cruciferous vegetable believed to have cancer-fighting properties, thanks to their phytonutrients.

Based on a 2,000 calorie diet, one cup of raw Brussels sprouts contains 125% of the daily value of Vitamin C, 13% of Vitamin A, 195% of Vitamin K, 13% of folate and 13% of the fiber. They are also high in Omega-3. A complete nutritional breakdown can be found in the USDA National Nutrient Database.

Sources:

Herbst, Sharon Tyler. Food Lover’s Companion: Comprehensive Definitions of Nearly 6000 Food, Drink, and Culinary Terms, 3rd Ed Hauppauge, New York: Barron’s Educational Series, Inc., 2001.

The copyright of the article Brussels Sprouts Recipes - One Retro, One Mod in Recipes is owned by Barbara Jezior. Permission to republish Brussels Sprouts Recipes - One Retro, One Mod in print or online must be granted by the author in writing.

Brussels Sprouts Stalk

Brussels Sprouts Slaw with Pecans and Apples

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