Produce Spotlight on Brussels Sprouts
Brussels sprouts are members of the cabbage family, which also includes cabbages, kale, broccoli, and cauliflower. Although brussels sprouts look like baby cabbages, they have a denser texture and a milder taste, and their nutty flavor can range from sweet to slightly bitter. This cool-weather vegetable is a good source of vitamins A, B6,C, and K, as well as fiber.
Shopping for Brussels Sprouts
Brussels sprouts grow like buds along thick, long stalks, maturing from bottom to top. They are available on the stalk or as individual sprouts. Choose firm, compact sprouts that are heavy for their size. Avoid sprouts that are wilted, are blemished, or have yellow leaves. Massachusetts-grown brussels sprouts are available in the fall. Fresh or frozen brussels sprouts are available in grocery stores year-round.
Common Types
Catskill – an heirloom plant with extra-large sprouts on a compact stalk.
Churchill – a fast-growing hybrid plant with large sprouts and high yields.
Dagan – a hybrid plant with straight, tall stalks and small, bright green sprouts.
Green Gems – a small, hybrid sprout with a buttery, earthy flavor.
Storage and Preparation
- Refrigerate unwashed sprouts in an open or perforated plastic bag for up to 10 days.
- Wash sprouts under cool running water and trim before using.
- To prepare, remove outer leaves and trim stems even with bottom leaves. Keep whole, cut in halves or quarters, or shred.
- Refrigerate cooked brussels sprouts in a closed container for 2 to 3 days.
- To freeze, blanch prepared sprouts in boiling water for 3 minutes, cool in ice water, and flash-freeze on a baking sheet. Move to a labeled freezer bag and use within 12 months.
Serving Ideas
- Roast halved sprouts with a little oil in a hot oven for 20 to 30 minutes. Drizzle with lemon juice.
- Shred raw sprouts and toss them with a vinaigrette for a fresh salad.
Brussels Sprouts Math
1 pound =
about 24 sprouts =
about 4 cups trimmed =
2½ cups cooked
Using Locally Grown Produce
For recipes featuring fruits and vegetables, visit our website https://extension.umass.edu/nutrition/recipes/. To locate places to buy local produce, visit https://www.mass.gov/orgs/massachusetts-grownand-fresher.
Nutrition Facts
Serving size: 1 cup; Calories: 38; Carbohydrates: 8 g; Fiber: 3.3 g; Fat: 0.3 g; Saturated fat: 0.1 g; Sodium: 22 mg