Bravo for Brussels Sprouts

This month we want to introduce you and your family to BRUSSELS SPROUTS!

As a child, my mother would often steam them and I’d always have the same reaction, “Yuck! They stink!” Sound familiar? I thought the funny little vegetable tasted bad too.

When boiled or steamed, the bitter and unpleasant odor caused by the sulfur-containing phytochemical, glucosinolate, is intensified. However, when properly cooked and seasoned, Brussels sprouts have a natural, nutty sweetness. They’re also GREAT for you. That phytochemical provides anti-cancer benefits. They are also a good source of vitamins C and K, folate, and fiber.

Wondering about the origin of Brussels sprouts and their unique name? We did too! Learn more about where this vegetable got its roots here. They’re best when purchased fresh but can also be found in the freezer section. While browsing through the produce area at your grocery store, look for bright green, tightly compacted leaves. They can last 1 to 2 weeks in the refrigerator. Do a sniff test before you buy them too. Older sprouts tend to produce stronger odors.

Try one of our delicious Grow Fit®-inspired recipes below and see if you can move Brussels sprouts from the “most disliked” to the “most loved” vegetable list in your home!

Creamy Baked Brussels Sprouts (Serves 4 to 6)

Ingredients:

3 cups Brussels sprouts, halved
1 cup whole milk
4 cloves garlic, minced
1 Tbsp. Italian seasoning
¾ cup shredded Parmesan cheese
1 cup shredded mozzarella cheese

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Butter a small casserole dish and set aside.
3. For young assistants: Have your child combine all the ingredients in a large bowl. Mix well and pour it into the casserole dish.
4. Bake for 25 to 30 minutes or until the edges are browned.
5. Let rest for 5 minutes before serving.

Shaved Brussels with Apples & Honey Mustard (Serves 6 to 8)

Ingredients:

1 lb. Brussels sprouts
1 large apple, cored and diced
½ cup toasted slivered almonds
½ cup dried cranberries
¾ cup olive oil
2 Tbsp. white wine vinegar or apple cider vinegar
2 Tbsp. honey
1 Tbsp. mustard
1 garlic clove, minced
½ tsp. salt

Directions:

1. Cut off the tough ends of the Brussels sprouts and peel away any browning outer leaves.
2. Slice them through as thinly as possible. Then, roughly chop them to make them as small as possible. (You can also use a food processor for this step.)
3. For young assistants: Have your child place the sprouts in a fine mesh colander and rinse with fresh water. Pat dry.
4. For young assistants: Add the chopped Brussels sprouts, apples, almonds, and cranberries to a large salad bowl. Toss well to combine.
5. For young assistants: Add the olive oil, vinegar, honey, mustard, garlic, and salt to a small bowl. Whisk to combine.
6. For young assistants: Pour the vinaigrette over the salad and toss to coat before serving.

Crispy Roasted Balsamic Brussels Sprouts (Serves 4 to 6)

Ingredients:

1 ½ pounds Brussels sprouts
2 Tbsp. olive oil
2 Tbsp. balsamic vinegar
2 cloves garlic, minced
Salt and pepper, to taste

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Wash, pat dry, and trim Brussels sprouts. Cut in half if they are large.
3. For young assistants: Have your child toss the Brussels sprouts with olive oil, balsamic vinegar, and garlic. Season with salt and pepper, to taste.
4. For young assistants: Spread the seasoned sprouts out on a baking sheet.
5. Roast for 20 to 25 minutes or until they’re caramelized and tender. 

Providing early veggie variety is key to raising adventurous, healthy eaters. Through exposure, we now know kids can learn to LOVE vegetables of all different types! We hope you will join the Veggie-Forward movement in our schools by serving as a role model at home by sharing yummy, plant-forward recipes and snacks.