BRUSSELS SPROUTS

HEALTH BENEFITS

• They provide cardiovascular support by lowering cholesterol.
• They provide special nutrient support for the body's detox system.
• They provide special nutrient to the antioxidant system.
• They provide special nutrient support for the inflammatory system.
• They provide special nutrient support for the anti-inflammatory system.

DESCRIPTION

• Brussels sprouts are members of the Brassica family.
• They grow in bunches of 20 to 40 on the stem of a plant.
• The plants can grow up to 3 feet tall.
• They resemble miniature cabbages, with diameters of about 1 inch.
• Brussels sprouts are typically sage green in color.

HOW TO SELECT

• Good quality Brussels sprouts are firm, compact, and vivid green.
• They should not be yellow or have wilted leaves.
• They should not be puffy or soft in texture.
• Choose those of equal size to ensure that they will cook evenly.

HOW TO STORE

• Keep unwashed Brussels sprouts in the vegetable compartment of the refrigerator.
• When stored in a plastic bag, they can be kept for 10 days.
• If you want to freeze Brussels sprouts, blanch them first for five minutes before.
• Brussels sprouts can be kept for up to one year in the freezer.

TIPS FOR PREPARING

• Before washing Brussels sprouts, remove stems and any yellow leaves.
• Wash them well under running water to remove any insects.
• Insects may reside in the inner leaves
• They cook quickly and taste the best when they are cut into small pieces.
• Let them sit for 5 minutes before cooking to enhance their nutritional benefits.

NUTRITIONAL PROFILE

• They are an excellent source of vitamin C and vitamin K.
• They are also a good source of iron.
• They contain numerous disease-fighting phytochemicals like sulforaphane.

Ingredients for Roasted Brussels Sprouts:
1 1/2 pounds Brussels sprouts, ends trimmed and yellow leaves removed
3 tablespoons olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Recipe: Roasted Brussels Sprouts
1.) Preheat oven to 400 degrees F (205 degrees C).
2.) Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, and place on center oven rack.
3.) Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning with kosher salt, if necessary. Serve immediately.…

Ingredients for Brussels Sprouts with Bacon and Raisins:
1 teaspoon olive oil
2 thick slices bacon
4 cups Brussels sprouts (about 1 pound), trimmed, halved
Kosher salt and freshly ground black pepper
1/4 cup golden raisins
1 medium shallot, finely chopped
1 tablespoon unsalted butter
1/2 cup low-salt chicken broth
2 tablespoons apple cider vinegar

Recipe: Brussels Sprouts with Bacon and Raisins
1.) Heat oven to 425°F. Warm the vinegar in a small saucepan over medium heat. Remove from heat, add the raisins, and let sit for 15 minutes; drain.
2.) On a large rimmed baking sheet, toss the Brussels sprouts, oil, and 1 teaspoon each salt and pepper. Roast, stirring once, until tender and slightly golden, 25 to 30 minutes.
3.)Meanwhile, cook the bacon in a large skillet over medium-high heat until crisp, 6 to 8 minutes. Transfer to a paper towel-lined plate; crumble. Discard all but 2 tablespoons of the drippings.
4.)Return the skillet to medium heat. Add the onion and cook, stirring occasionally, until tender, 5 to 6 minutes. Add the Brussels sprouts, raisins, and bacon and toss to combine.

Ingredients for Hot Cheesy Roasted Brussels Sprout Dip:1pound brussels sprouts, trimmed and quartered 1 tablespoon olive oil salt and pepper to taste 2 cloves garlic, unpeeled ½ teaspoon thyme, chopped 4 ounces cream cheese, room temperature ¼ cup sour cream ¼ cup mayonnaise ¾ cup mozzarella, shredded ¼ cup parmigiano-reggiano (parmesan), grated salt and pepper to taste Option: Add 4 slices cooked crumbled bacon. Option: Add ½ cup chopped kimchi.

Recipe: Hot Cheesy Roasted Brussels Sprout Dip

1. Toss the brussels sprouts in the olive oil, salt and pepper, spread them out in a single layer on a baking sheet along with the cloves of garlic and roast in a preheated 400F oven until golden brown, about 20-30 minutes, flipping half way through.

2. Squeeze the roasted garlic from the skins, mix everything, place in a baking dish and bake in a preheated 350F oven until lightly golden brown on top and bubbling on the sides, about 15-20 minutes.