Fruit and Vegetable Guide
Description: These tiny cabbages grow on tall, thick stalks.
Selection: Choose bright green sprouts smaller than a ping-pong ball. They should feel firm and crisp and be tightly closed. Sprouts on the stalk will keep longer.
Storage and handling: Store in a loosely sealed plastic bag in the refrigerator for no more than 2 days. Before serving, remove from stalk, peel off the outer layer or two of leaves, and take a thin slice off the stem end. Rinse in cold water. Cut an X in the core for even cooking.
Preparation: Steam small brussels sprouts 6-8 minutes, medium ones 8-10 minutes, large ones 10-12 minutes. Boil in small amount of water until just tender, 4-5 minutes for small sprouts, 5-8 minutes medium, 8-12 minutes large. Sauté thinly sliced sprouts in a flavorful fat (butter, olive oil, bacon grease) for 4-5 minutes (SIS, p. 199). Microwave a half pound of sprouts in a covered dish with 1⁄4 cup water; small sprouts take 2 minutes, medium ones 4 and large ones 8.
Serving suggestions: Use raw small, tender sprouts, halved lengthwise, in a vegetable tray. Top cooked sprouts with vinaigrette, toasted nuts, or a white sauce flavored with cheese or Dijon mustard (SIS, p. 325).
Nutrients: Vitamins A, B6, C, K, folate; potassium; cancer-preventing compounds sulforaphane, isothiocyanate and indoles; fiber.
1 lb = 3 1⁄2 cups
© 2011 Mennonite Central Committee