Allow steam to escape by uncovering pot every few minutes to release the strong sulfur compounds. Turn heat to medium, cover pot, and allow to cook for 6-8 minutes or until just tender. Place cleaned and trimmed Brussels sprouts in a steamer basket and insert into the pot. Steamed: Fill the bottom of a pot with 2 inches of water. ( Learn more about the science behind roasting cruciferous vegetables.) Smaller Brussels sprouts (about 1” in diameter) should be roasted for 18 minutes, while those 1.5” in diameter or larger may take 20-25 minutes. Roast in a preheated oven at 400 F until browned on the exterior and tender on the inside. Drizzle with olive oil and pinch of salt. Roasted: Halve the Brussels sprouts and arrange cut-side-down in a single layer on a baking sheet lined with parchment paper or in a baking dish. Slice off the tough bottom stems and remove any outer discolored leaves. Rinse Brussels sprouts under cool running water to remove any debris.
Older Brussels sprouts also tend to produce stronger odors. Longer storage may cause discoloration, black spots on the leaves, wilting, and decay. They can last 3 to 5 weeks at a freezing temperature of 32 F, and about 1 to 2 weeks refrigerated. Yellow or wilted leaves are signs of aging and deterioration. Purchase Brussels sprouts that are bright green with tightly compacted leaves. While we wait for further evidence, it makes sense to eat them no more than once per week, varying our diet with the many options of cruciferous vegetables such as broccoli, cabbage, and cauliflower. However, there is no direct evidence that Brussels sprouts have anti-cancer effects in humans, and some evidence has suggested that they may increase the risk of pancreatic cancer. Cooking and digestion break down glucosinolates into compounds called isothiocyanates that have been researched for their anti-cancer effects, such as protecting cells from DNA damage and preventing new blood vessels from growing in tumor cells. Cruciferous vegetables contain a sulfur-containing phytochemical called glucosinolate, which is responsible for the distinctive odor and bitter flavor. Carotenoids ( beta-carotene, lutein, zeaxanthin)īrussels sprouts fall into the Brassica oleracea family of cruciferous vegetables that also includes broccoli, cauliflower, cabbage, kale, and collard greens.They are available throughout the year but peak growing season is in the fall through early spring. the majority of Brussels sprouts are grown in California, though they can likely be found at your local farmers markets. However, when properly cooked and seasoned, Brussels sprouts offer a natural, nutty sweetness. Overcooking the vegetable, particularly by boiling, will intensify any bitter flavors and unpleasant odors. Sometimes called mini cabbages, they have appeared on “most hated vegetable” lists due to their potentially bitter flavors caused by sulfur-containing compounds.
Brussels sprouts are named after Brussels, Belgium, where it is believed they were first widely cultivated in the 16 th century.
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