Seasonal Eating :: February :: Brussels Sprouts + Recipe

“We kids feared many things in those days – werewolves, dentists, North Koreans, Sunday School – but they all paled in comparison with Brussels sprouts.”
* Dave Barry

Maybe I was the weird kid; ok I was the weird kid! But still very cool. The few times I’ve had brussels sprouts during my pre-school days, I actually loved them. To me, they were little tiny cabbages and that alone was fascinating. I remember the rumor that kids hates my tiny cabbages and looking back I know why. They were never made in a way that would be enjoyable. Alas, I am here to change the faulty perception of brussels sprouts being the unlikable vegetable. I prefer my brussels sprouts roasted, as they taste like an entirely different vegetable then. The caramelization in the roasting process brings out an earthy sweetness that is beyond compare. To roast, simply follow the recipe from my ::Seasonal Eating:: Broccoli post.

1 cup of brussels sprouts provide a 100% days worth of vitamin K (helps the body absorb calcium) and Vitamin C. They are a very good source of numerous nutrients including folate, Vitamin A, B6, B1, B2, E manganese, fiber, potassium, copper, calcium, omega 3, iron, phosphorus, protein, magnesium.

Based on recent studies, daily consumption of 1-2 cups of brussels sprouts provided dna protection, are anti-cancerous, support detoxification, provide antioxidants and anti-inflammatory support, digestive support because of high fiber content, and cardiovascular benefits because of cholesterol lowering properties.

Pick em, Store em, Eat em
They should be bright green and firm. If they are soft, loose, have extensive deterioration/bruising, and/or wilted/yellow, do not use. Keep them dry and whole until ready to use. They keeo well in your vegetable bin for up to 10 days.

Do not ever boil brussels sprouts as they will lose their nutritional value and over 70% of their cancer fighting benefits. The best way to prepare the sprouts are shredding them raw for a cole slaw or steaming them. They can also be roasted and stir fried without destroying many of its benefits.


I have 2 recipes for brussels sprouts. The first is a cooked version from and the second is a my own raw brussels sprouts asian salad.

Pan-Browned Brussels Sprouts
Gourmet | February 1999
by John Dombek; Santa Clara, UT

(ingredients are always organic unless noted otherwise)
* 1/2 pound Brussels sprouts
* 2 large garlic cloves
* 1 1/2 tablespoons vegan soy-free butter
* 1 tablespoon olive oil
* 2 tablespoons pine nuts (optional)

Trim Brussels sprouts and halve lengthwise. Cut garlic into very thin slices. In a 10-inch heavy skillet (preferably well-seasoned cast iron) melt 1 tablespoon butter with oil over moderate heat and cook garlic, stirring, until pale golden. Transfer garlic with a slotted spoon to a small bowl. Reduce heat to low and arrange sprouts in skillet, cut sides down, in one layer. Sprinkle sprouts with pine nuts and salt to taste. Cook sprouts, without turning, until crisp-tender and undersides are golden brown, about 15 minutes.

With tongs transfer sprouts to a plate, browned sides up. Add garlic and remaining 1/2 tablespoon butter to skillet and cook over moderate heat, stirring, until pine nuts are more evenly pale golden, about 1 minute. Spoon mixture over sprouts and sprinkle with freshly ground black pepper.

::Raw:: Brussels Sprout Asian Salad

1 lb brussels sprouts
1/4 cup shredded carrots
2 tablespoons diced scallions
3 tablespoons toasted sesame oil (if you have an allergy, use olive oil)
1 tablespoon fresh lemon juice
1 garlic clove, minced
1 tablespoon minced ginger
3 tablespoons tamari or coconuut secrets’ aminos

Shred the brussels sprouts thinly using a a knife or a mandoline, if you have. In a large mixing bowl, place all the ingredients and toss gently. Allow to sit for 5 minutes. Serve.


YGL staff