Food
Brussels Sprouts
Secrets
T
he Brussels Sprout is a miniature cabbages. The plant
produces numerous small buds in neat rows around a
thick stalk. These grow best in cool climates and are
also left on the plant through freezing weather for their fla-
vor is improved by a touch of frost.
They have been grown since the 13th centurynear Brus-
sles, Belgium, still one of their greatest producers. But in
the 18th century French settlers brought them to Louisiana
USA. Currently most Brussels Sprouts are grown in coastal
California where there are cool temperatures year-round.
The harvest season lasts from June through January. They
are also grown in Baja California where the season is from
December through June.
HEALTH
Brussels sprouts contain vitamin A, vitamin C, folic acid,
dietary fiber and high levels of a monounsaturated omega-
9 fatty acid. They are also a source of indole-3-carbinol, a
chemical which boosts DNA repair in cells and sul-
foraphane a chemical believed to have potent anticancer
properties. Specifically sprouts protect against colon cancer
because they contain sinigrin.
BUYING
Look for tight, vivid green heads with unblemished, com-
pact leaves. Avoid those with loose leaves and any signs of
yellowing. Refrigerate in a plastic bag up to 5 days. Use as
soon as possible since their flavor gets stronger with age.
THE COOK’S MAGIC TRICK
Brussels sprouts buds contain a firm core that needs a bit
of cooking to be soft. However overcooking renders the
outer leaves gray with a strong flavor and unpleasant smell.
This is becasue they contain glucosinolates: compounds
that generate sulfur the longer they’re cooked.
So heres the trick on how to cook that stem well without
overcooking the leaves. First cut away surplus stem leaving
at least an eighth of an inch
to hold the leaves together.
Now part the core by cutting
into the stem end of each
sprout. With a knife make
two cuts, like an X, across
the end of the stem. Go in
about 1/2 inch deep. The
heat will now get in through
these slits to help the core
part cook faster.
COOKING OPTIONS
Boiling results in significant loss of anticancer com-
pounds but steaming, and stir frying and roasting do not
result in significant loss.
STEAM
Because you’re not immersing the vegetables in boiling
water they don’t end up soggy. Fill a pot with an inch or two
of water and bring to a boil. Place the sprouts in a steaming
basket, and place it over the boiling water. Be sure not to let
the vegetables touch the water.
Cover the pot, leaving a little gap for steam to escape. It’ll
help prevent the sprouts from losing their bright green
color, but will keep most of the steam in the pot to cook
them. Steam the Brussels sprouts until a knife stuck into the
stem slides in easily. That is 5 to 10 minutes depending on
their size. Be sure to check them often so they don’t over-
cook. Serve with a bit of butter, lemon or orange juice, salt
and pepper.
See BRUSSELS SECRETS on page 10
Page 8 The Portland Skanner May 1, 2013