Brussel Sprouts
Brussel sprouts are cruciferous vegetables belonging to the brassica or cabbage family. Cruciferous veggies are named for the cross-shaped flowers that bloom before the plant goes to seed.
They were probably originally cultivated in Rome, but became popular in Belgium in the 13th century and spread to the Netherlands, which today is the largest European exporter of the sprouts. The French brought them to the New World by way of Louisiana in the 18th century. Today most sprouts in the US are grown in California, where 80% of the crop is frozen. They are also grown in large numbers in Washington state and on Long Island.
They are a winter vegetable, sweetened by frost. The growing season is from September to March. After harvest, they can be stored 3 to 5 weeks in near freezing conditions. When stored in the higher temperature of a refrigerator after purchase, they become bitter after about 3 days.
Brussel sprouts can be eaten raw, but steaming actually releases some healing compounds. Cooking too long gives a bitter taste and results in too much Vitamin C and phytonurient being lost. Roasting brussel sprouts adds a delicious flavor.
The smaller the sprout, the lighter the taste.
They are rich in Vitamin C, Vitamin K (a blood thinner) and Vitamin B9/folate (important for women on birth control pills). They also contain selenium, VItamin E, fiber and the phytonutrients beta carotene, sulforaphane, and indole-3-carbinol or I3C. Sulforaphane releases enzymes that clear toxins from the body, protecting DNA and reducing risk from colon cancer. I3C is an anti-estrogen which changes the way estrogens are broken down and eliminated to reduce cancer risk, especially from breast, colon and prostate cancers.
Brussel sprouts are not called little smelly cabbages for nothing. The smell of sulfur (medicinal) can be reduced by including a piece of celery when steaming. By cutting an x in the bottom of each stem, steaming time can be reduced to 7 to 14 minutes.
Now get out there and eat your brussel sprouts!
