Food Security and Sustainability
Called "choux de Bruxelles" in Belgium, where they were first cultivated 500 years ago, Brussels sprouts — "mini cabbages" — are easy to cook and good for you. Similar to other cruciferous vegetables, Brussels sprouts are good sources of phytonutrients, delivering their potential antioxidant benefits. And, like cabbage, they also provide vitamin C, folate and fiber. Their flavor? Small, tender Brussels sprouts are usually sweeter and milder than larger sprouts — especially when cooked only until tender-crisp, not overcooked. Belgians traditionally season Brussels sprouts with nutmeg — but fruit, herbs and nuts also complement the flavor and balance the vegetable's characteristic bitterness.
1 pound Brussels sprouts, trimmed and quartered
1 medium sweet (e.g. Gala, Fuji) apple, cored and diced
½ cup dried cranberries
½ cup 100% apple or orange juice
2 teaspoons canola oil
1 teaspoon minced fresh tarragon
¼ teaspoon salt, or to taste
⅛ teaspoon freshly-ground black pepper
¼ cup chopped toasted pecans*
Before you begin: Wash your hands.
- Preheat oven to 375ºF (190ºC).
- Combine Brussels sprouts, apple and cranberries in a large bowl. Set aside.
- Blend apple or orange juice, oil, tarragon, salt and pepper in a small bowl; add to Brussels sprouts mixture; toss until well coated.
- Arrange the Brussels sprouts mixture in a 9-by-9-inch baking dish. Bake for 25 to 30 minutes until the Brussels sprouts are fork tender.
- To serve, top with toasted pecans.
- *Toast the pecans in a small, heavy dry skillet over medium heat, shaking the skillet frequently for 1 to 2 minutes until golden to release the flavorful oils.
Serving size: ¾ cup
Calories: 200; Calories from fat: 70; Total fat: 8g; Saturated fat: 0.5g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 180mg; Total carbohydrate: 33g; Dietary fiber: 7g; Sugars: 21g; Protein: 5g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
Find a Nutrition Expert
Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!