Brussels Sprouts Basics

More o F mily f th Brussels Sprouts Basics prouts are an excelle More About els s nt so uss that help urc Shop and Save Br in C s our b e Brussels Sprouts itam odi f v es < Choose firm, compact o ﬁght infection. Brussels sprouts that are green and heavy for their size. They look like tiny cabbages. < Brussels sprouts are < available as individual sprouts Most Brussels sprouts are or still attached to the stalk. green but red or purple have Choose sprouts that are the been developed as specialty same size so they will cook in crops. the same amount of time. < Brussels sprouts are similar < Avoid wilted or blemished to cabbage but have a milder sprouts and those with yellow taste and denser texture. leaves. < Overcooked Brussels sprouts < Brussels sprouts may be turn olive green and have an lowest cost and best quality unpleasant sulfur odor. from October to December. < Frozen Brussels sprouts are easy to keep on hand and might cost less at some times of the year. tore Wel S l aste Less Brussels Sprout Math W 1 pound = about 24 I Refrigerate in an open or sprouts 1 inch thick perforated plastic bag in the vegetable drawer. They will keep • Remove outer leaves. = about 4 cups trimmed for up to 10 days, but quality is • Trim stem even with the = 2 ½ cups cooked best when used soon. bottom leaves. I Wash under cool running • Leave whole, cut in halves or water and trim just before using: quarters, or shred. This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. SNAP can help you buy nutritious foods for a better diet. To ﬁnd out more, contact Oregon Safe Net at 211. USDA is an equal opportunity provider and employer. Share on: 2018 Oregon State University Extension Service prohibits discrimination in all its programs, services, activities, and materials on the basis of race, color, national origin, religion, sex, gender identity (including gender expression), sexual orientation, disability, age, marital status, familial/parental status, income derived from a public assistance program, political beliefs, genetic information, veteran’s status, reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) Oregon State University, Oregon State University Extension Service is an Equal Opportunity Provider and Employer. Enjoy Brussels Sprouts Lemon Dill Brussels Sprouts Ingredients: ½ cup Greek yogurt Brussels Sprouts, 1 teaspoon dill weed Cranberry and Bulgur Salad 1 teaspoon lemon juice See ¼ teaspoon salt FoodHero.org Ingredients: ½ pound (2 cups) Brussels sprouts for Roasted ⅓ cup dried bulgur trimmed and halved lengthwise Honey Mustard 1 cup boiling water Brussels 2 teaspoons margarine or butter Sprouts. ½ pound (2 cups) Brussels sprouts ¼ cup water ½ cup dried cranberries Directions: ¼ cup nuts, chopped 1. In a small bowl, mix yogurt, dill weed, ¼ cup orange juice lemon juice and salt. Set aside. 4½ teaspoons oil 2. In a large skillet over medium-high heat, 2 Tablespoons vinegar saute sprouts (cut side down) in margarine ¼ teaspoon salt until they begin to brown. ¼ teaspoon pepper 3. Stir. Add water. Cover. Steam until water is gone and sprouts are tender crisp, Directions: 3 to 5 minutes. 1. Cover bulgur with boiling water and let 4. Mix sprouts with lemon dill sauce. stand until soft, about 30 minutes. Pour off any excess water. 5. Refrigerate leftovers within 2 hours. 2. Rinse and trim Brussels sprouts. Cut in Makes 2 cups half lengthwise then slice crosswise into Prep time: 15 minutes thin strips. Cook time: 10 minutes 3. In a large bowl combine bulgur, Brussels sprout strips, cranberries and nuts. 4. In a small bowl or jar with a lid, combine orange juice, oil, vinegar, salt and pepper. Roasted Brussels Sprouts Mix or shake well. Pour dressing over Ingredients: salad and serve. 1¼ pounds (5 cups) Brussels sprouts, 5. Refrigerate leftovers within 2 hours. trimmed and halved lengthwise Makes 5 cups 1 Tablespoon oil Prep time: 35-45 minutes ⅛ teaspoon each, salt and pepper 1 teaspoon lemon juice Directions: 1. In a large bowl, toss Brussels sprouts with oil, salt and pepper. 2. Spread in a single layer on a large foil- lined baking sheet. 3. Roast at 400 degrees F for 20 to 30 minutes. Stir once after 15 minutes. When kids help make healthy food, they Sprouts should be tender crisp and lightly are more likely to try it. Show kids how to: browned. < wash Brussels sprouts under cool 4. Drizzle with lemon juice; serve warm. running water and pull off outer leaves. 5. Refrigerate leftovers within 2 hours. < spread Brussels sprouts on a pan for Makes 5 cups roasting. Prep time: 15 minutes < measure salad dressing ingredients into Cook time: 20-30 minutes a jar, close lid tightly and shake..

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