- [Instructor] There are many ways to incorporate healthy vegetables into your every day meals.
And Nutrition Links is here to help.
Through the Penn State Extension Nutrition Links Produce Video Series, you will learn how to buy, store, cook, and enjoy a variety of produce.
In this video we will learn about Brussels sprouts.
Brussels spouts were named after the capital of Belgium, where it is believed they were first grown.
Brussels sprouts grow its small leafy heads on plant stems.
Brussels sprouts are high it potassium, and a good source of riboflavin, iron, and magnesium.
In addition, they are good sources of both vitamins A and C, which help lower the risk of cancer, help the immune system work properly, and help wounds heal faster.
Brussels sprouts are also low in calories.
Four sprouts or a half cup serving has only 40 calories.
Brussels sprouts look like little heads of cabbage.
They're similar in taste to cabbage, but are slightly milder in flavor and denser in texture.
They're in season September through November.
When shopping for Brussels sprouts, select firm sprouts that are bright green in color.
Choose young sprouts because older sprouts have a strong cabbage-like odor.
Avoid wilted and blemished sprouts and those with yellow leaves.
Fresh sprouts will need to be kept in the refrigerator to prevent the leaves from turning yellow.
Do not wash or trim sprouts before storing them in the refrigerator.
Always remove wilting leaves.
You can store Brussels sprouts for up to three to five days.
Brussels sprouts can be cooked in a variety of ways.
Try boiling, microwaving, roasting, or steaming.
They also make a wonderful addition to soups, stews, and casseroles.
Here is a simple method for preparing oven roasted Brussels sprouts.
To prepare this dish you will need one pound Brussels sprouts, one tablespoon olive oil, one quarter teaspoon salt, one quarter teaspoon black pepper.
Here are the steps for preparing this dish.
Trim the white stems off your Brussels sprouts if they have not already been trimmed.
Then slice them in half length-wise.
Preheat the over to 400 degrees Fahrenheit.
Place the Brussels sprouts into a large resealable plastic bag with olive oil, salt, and pepper.
Seal the bag tightly, and shake it to coat the sprouts with oil.
Pour out onto a baking sheet, spread the Brussels sprouts evenly, and place onto the center over rack.
Roast for 30 to 45 minutes, shaking the pan every five to seven minutes to prevent burning.
Transfer the Brussels sprouts to a bowl and serve immediately.
This recipe only has 80 calories per half cup serving.
You can make variations to this recipe by adding nuts and raisins or dried cranberries.
So remember, Brussels sprouts help with immune health and lower your risk of developing cancer.
They're in season for nearly half the year.
Always buy bright green Brussels sprouts.
You can prepare them in many ways.
For more information on Brussels sprouts, and other Pennsylvania produce, visit Nutrition Links on the Penn State Extension website.
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