Yes, the look like tiny cabbages: they are, after all, cousins to that veggie. Yet Brussels sprouts are much more than lookalikes; they pack nutrition into their small forms and have a quirky backstory, too.
Big Fun Facts About a Petite Vegetable
- It was first used as medicine in China for gastric distress, starting as long ago as 3000 BC. Early cultivation happened near Brussels, Belgium, hence its fancy, capitalized name.
- Its popularity quickly spread through northern Europe where it thrived thanks to mild temperatures. In fact, they’re considered best when harvested after a cold snap.
- Leading producers include The Netherlands, Mexico and the United States.
Brussels Sprouts Consumption and Nutrition Facts
When in comes to Brussels sprouts, you’ll get a side or main dish that is:
- Low in calories, but high in fiber and antioxidants like zeaxanthin, kaempferol and glucosinolate
- A surprising protein provider
- A strong source of vitamins C, A, and K, folate and carotenoids, such as beta carotene, lutein, potassium, iron and calcium.
- You’ll be stunned, perhaps, that there’s more vitamins in Brussels sprouts than an orange.
- All parts of the Brussels sprout plant are edible. The leaves can be sauteed or can be a substitute for cabbage.
- If you want the freshest, look for sprouts still attached to their stalk, as this form is the freshest way to buy them.
Tips for Harvesting, Cooking and Enjoying This Unique Vegetable
- Brussels sprouts are delicious tossed in a little olive oil then roasted, grilled, or sauteed.
- Don’t overcook them. If cooked too long they will release a smelly sulfur compound that will stink up your kitchen.
- They are also very tasty raw if shaved and tossed with olive oil and vinegar.
- People who use blood thinners or have irritable bowel syndrome should talk to a provider before enjoying too many Brussels sprouts – that family can counteract certain meds or make some conditions worse.
Tips for Growing Brussels Sprouts
- This is a cool season vegetable. In our region, you’ll want to plant starts and not seeds.
- Plant them out in the garden in the spring in a spot that gets full sun with well-draining, quite-fertile soil.
- Fertilize them every three to four weeks and water consistently; use the same protections against pests you would for cabbage and similar vegetables.
- Harvest when sprouts reach a width of about 1 inch.
Cami Jacobsen RD, LD, a registered dietitian with Avera Medical Group Comprehensive Weight Management, contributed to this story.
