All About: Legend has it that Brussels sprouts were first grown in Europe, but whether or not it was in the city of Brussels remains unknown. The first official description of them, however, did appear in Belgium in the late 16th century. They made their way to England in the mid-19th century and there gained great popularity. Today, the British remain the world's top consumers of Brussels sprouts. Not only do we not consume as many, Americans grow six or seven times fewer crops―which are cultivated mostly in California and New York.
What they look like: They're members of the cabbage family―and they look like it, too. Most sprouts range from one to one-and-a-half inches in diameter.
Selection tips: Look for small, firm sprouts with compact, bright-green heads―the smaller the head, the sweeter the taste. Avoid soft, wilted, puffy, or dull-colored heads, as well as those with loose or yellowish leaves. Try to choose sprouts of similar size so they'll cook evenly.
Storage tips: After removing any loose leaves, seal unwashed Brussels sprouts in an airtight plastic bag and place them in the refrigerator. You'll want to use them as quickly as possible, since their flavor will start to become unpleasantly strong after three or four days.
How to eat them: First, wash each Brussels sprout and pat dry, removing any loose leaves. Then, trim the stem ends and make a shallow "X" in the sprouts; this allows the heat to penetrate more effectively and cook the veggies more evenly. (If your nose is particularly sensitive to the scent of cooking sprouts, throw a stalk of celery or a couple of pieces of red bell pepper into the cooking water―but remember to remove before serving.) Brussels sprouts should be cooked only for about 10 minutes until tender but still slightly crisp. Their color should remain intense; olive-drab sprouts have been overcooked. To check doneness, pierce the stem end with a fork―it should penetrate easily.
Peak growing season: Although readily available virtually year-round, the peak season for Brussels sprouts is from September to mid-February.
Health benefits: Like other cruciferous vegetables, Brussels sprouts are full of phytonutrients (natural plant compounds), which may help protect against cancer. They're also a good source of:
•Vitamins A and C, which help fight against such ailments as heart disease, cancer, and cataracts (one half cup of sprouts provides more than 80 % of the recommended daily amount of vitamin C)
•Potassium, which helps lower blood pressure and maybe even cholesterol
•Folate, which is necessary for normal tissue growth and may protect against cancer, heart disease, and birth defects
•Iron, necessary for maintaining red blood cell count
•Fiber, which aids in digestion and helps lower cholesterol
Nutritional info: A half cup of boiled sprouts will net you 30 calories, 2.0 grams of fiber, 2.0 grams of protein, 0.4 gram of fat (including 0.1 gram saturated), 16 milligrams of sodium, and no cholesterol.
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