Brussels sprouts, which look like miniature cabbages, belong to the Brassica family of vegetables and are akin to broccoli and cabbage. The first mention of Brussels sprouts can be traced to late 16th-century Belgium, specifically in areas near its capital, Brussels. During World War I, their use spread across Europe; now they are now cultivated throughout Europe and in the United States, most of which are grown in California.

Health Benefits:

Brussels sprouts are rich in many valuable nutrients and are an excellent source of vitamins C and K. They are a very good source of numerous nutrients, including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6, and thiamin (vitamin B1). They are also a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper, and calcium. In addition, Brussels sprouts contain numerous disease-fighting phytochemicals. Consuming cruciferous vegetables like Brussels sprouts is known to reduce the risk of many cancers, including lung, colon, breast, ovarian, and bladder. Research shows that crucifers also provide significant cardiovascular benefits.

Selecting:

Good-quality Brussels sprouts are firm, compact, and a vivid green color. They should be free of yellowed or wilted leaves, and should not be puffy or soft. Avoid sprouts that have perforated leaves, which are an indication of live aphids. If Brussels sprouts are sold individually, choose similarly sized sprouts to ensure that they will cook evenly. Brussels sprouts are available year round, but peak growing season is from autumn until early spring.

Storing:

Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator. Stored in a plastic bag, they will keep for 3 days. To freeze Brussels sprouts, blanch them for between three to five minutes.

Preparing and Cooking:

Before washing Brussels sprouts, trim the stems and any yellow or discolored leaves. Wash them well under running water, or soak them to remove any insects that may reside in the leaves.

Brussels sprouts are usually cooked whole. To ensure an even texture and allow the heat to permeate throughout the leaves, cut an "X" in the bottom of the stem before cooking.

Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet taste.

Serving:

Braise Brussels sprouts in liquid infused with your favorite herbs and spices.