(PCM) It’s that time of year again: Brussels sprout season! Of course, the cruciferous vegetable is readily available year-round, but it’s in its peak season – from September to mid-February – and the fresher the better! Brussels sprouts are full of phytonutrients, which may help protect against cancer, and are a good source vitamins A and C (just a half cup provides more than 80 % of the recommended daily amount of vitamin C), potassium, folate, iron, and fiber. They have everything you need to help protect you from the cold and flu season ahead!
Look for small, firm sprouts with compact, bright-green heads – the smaller they are, the sweeter they taste. Try to choose Brussels sprouts similar in size so they cook evenly. Store unwashed sprouts in your fridge in a sealed bag, but be sure to use them within 4 or 5 days for the best taste. When you’re ready to cook them, wash each Brussels sprout and pat dry, and remove any loose leaves. Then, cut off the stem ends and make a shallow “X” in the sprouts, which allows the heat to penetrate better and cooks the sprouts more evenly. Cook for ten minutes, and no longer, or you risk losing key nutrients.
If you don’t think you like Brussels sprouts, it’s time to give them another try. Many people think they hate the nutritious little vegetable, but they just haven’t had it prepared the right way yet! Try baking them in the oven with a little olive oil, roasted garlic, salt and pepper, or saute them over the stove with olive oil and bits of real bacon. Or, just steam them and drizzle them with a little balsamic reduction and parmesan!
In season, full of nutrients, and easy to prepare, Brussels sprouts are a no brainer! They’re also a great food for weight loss: a half cup of boiled sprouts has just 30 calories, 2.0 grams of fiber, and 2.0 grams of protein. Add them to your shopping list today!