50 Best Plants on the Planet (14 page)

sugars (g)
2

protein (g)
3

vitamin A IUs
13
%

vitamin C
125
%

calcium
4
%

iron
7
%

The fiber in sprouts helps digestion and satiety. They also contain antioxidant carotenoids, both vitamin A for skin health and regulation of gene function and lutein and zeaxanthine that contribute to eye health.

The B vitamin content of Brussels sprouts includes a generous amount of not only folate and pyridoxine (B
₆
) but also thiamine and riboflavin.

Thiamine is vital to hundreds of metabolic processes in the body, not the least of which is the breakdown of sugars and the amino acid components of proteins. Riboflavin is also needed for multiple chemical reactions in every cell of the body and is especially critical to the metabolism of the key food components fat, protein, and carbohydrate. It also is important to liver function and eye health.

Year-round (available on the stalk September through March)

Choose sprouts that are tightly packed without any yellowing or soft spots. For consistent cooking, select similar sizes. Refrigerate, dry and unwashed, loosely packed in a plastic bag, in the crisper drawer up to
10
days.

Wash sprouts thoroughly with cold water; if pan-searing, pat them dry. Pull off and discard any discolored leaves. Trim off a small portion at the stem end if discolored, but be sure just to shave off only the discolored portion. The stem end needs to stay intact, and if cut too deeply, the outside leaves will fall off. Halve, slice, or leave sprouts whole. To steam them, some people like to cut a shallow
X
at the stem end before placing the sprouts in a steamer basket.

For any method, be sure to cook them until just barely fork tender. A combination of pan-searing and gentle steaming is a delectable approach. This technique browns the cut sides, which adds subtle sweetness. It works best with small Brussels sprouts. Cut them in half from top to bottom and toss with a little extra-virgin olive oil. Gently brown them cut-side down in a nonstick skillet with a bit of melted butter and olive oil on medium heat (or just olive oil if you prefer). Cover and gently cook until tender and beautifully browned, reducing heat if needed. Oven roasting, quick blanching, and steaming also yield ambrosial results.

Thinly slice about
12
ounces sprouts, cutting them lengthwise cautiously on a mandoline or with a sharp knife. Put them in a saucepan with
½
cup vegetable or chicken broth and
2
tablespoons extra-virgin olive oil. Cover and bring to a boil on high heat; reduce the heat to medium-low and simmer until they are just barely tender,
4
to
5
minutes, adding more broth if needed. Season with salt and freshly ground black pepper. Add a pinch of dried red pepper flakes and/or
½
teaspoon cider vinegar, if desired.

Melt
2
teaspoons butter with
2
teaspoons extra-virgin olive oil on medium-high heat in a medium skillet. Add
½
red onion (coarsely chopped) and cook until it is just starting to brown, about
3
minutes. Stir in
1
cup sliced, peeled carrots and
1
pound halved Brussels sprouts; cook until they are starting to brown, about
4
minutes, stirring occasionally. Add
¼
cup vegetable broth; cover and cook on medium-low heat until the vegetables are just barely tender,
5
to
8
minutes. Add
1
teaspoon balsamic vinegar and season with salt and freshly ground black pepper; gently toss.

Pan-sear and gently steam some small Brussels sprouts (see Quick Cook). Toss them with cooked unpeeled fingerling potatoes (halved lengthwise) that have been seasoned with salt and freshly ground black pepper. Drizzle with a little balsamic vinegar.

Tangy Asian-style peanut dressing is classically slathered on noodle salads or slaws. Here the sweet-spicy mixture dresses tender-crisp Brussels sprouts that have been seared and steamed. They sit on a bed of brown rice, adorned with slivers of red bell peppers and a sprinkling of chopped cilantro.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
260

fat calories
80

total fat (g)
9

sat fat (g)
2

cholesterol (mg)
0

sodium (mg)
200

total carbohydrates (g)
37

fiber (g)
5

sugars (g)
4

protein (g)
6

vitamin A IUs
10
%

vitamin C
110
%

calcium
4
%

iron
4
%

11 ounces (about 20) small, tightly closed Brussels sprouts, trimmed, halved top to bottom

1
½
tablespoons plus 2 teaspoons extra-virgin olive oil

Coarse salt (kosher or sea)

2 tablespoons light coconut milk

2 tablespoons fresh lime juice

1
½
tablespoons peanut butter

2 teaspoons fish sauce

1 teaspoon minced jalapeño (
see Cook's Notes
)

1 teaspoon light brown sugar or dark honey

4 cups cooked brown rice (
see Cook's Notes
)

GARNISH
½
red bell pepper, cored, seeded, cut into thin strips

OPTIONAL GARNISH
¼
cup chopped fresh cilantro

1
.
Put the halved Brussels sprouts in a bowl; drizzle with
2
teaspoons of the oil and gently toss to lightly coat.

2
.
Heat the remaining
1
½
tablespoons oil in a large skillet on medium heat. Place the sprouts cut-side down in a single layer (the pan shouldn't be sizzling hot, or the exteriors will overbrown before the interiors are cooked). When the sprouts begin to brown, sprinkle them with salt and cover; cook until the bottoms are nicely browned and the interiors are tender-crisp, about
5
minutes, reducing heat if necessary.

3
.
Meanwhile, make the dressing: In a food processor fitted with the metal blade, combine the coconut milk, lime juice, peanut butter, fish sauce,
1
½
tablespoons water, the jalapeño, and sugar. Process until blended.

4
.
Spread the rice in an even layer on a small platter or large plate. Top with the Brussels sprouts. Scatter the bell pepper on top. Stir the dressing and drizzle it on top of the vegetables. If desired, garnish with the cilantro.

COOK'S NOTES
Use caution when working with fresh chiles. Upon completion, wash your hands and work area thoroughly; do
not
touch your eyes or face.

Brown rice generally triples in volume when cooked, so cook about
1
⅓
cups raw brown rice.

VEGETARIAN ALTERNATIVE
Substitute soy sauce for the fish sauce.

Sweet dried cherries and crunchy pistachios add a just-right spark to seared and steamed Brussels sprouts. If you buy roasted and salted pistachios, be cautious about adding salt to the dish. If you wish to make this dish vegan, leave out the butter and double the amount of oil in step
3
.

Yields
4
to
6
side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories
110

fat calories
60

total fat (g)
6

sat fat (g)
1.5

cholesterol (mg)
5

sodium (mg)
400

total carbohydrates (g)
11

fiber (g)
4

sugars (g)
4

protein (g)
3

vitamin A IUs
15
%

vitamin C
80
%

calcium
4
%

iron
8
%

¼
cup coarsely chopped dried cherries

3
½
teaspoons extra-virgin olive oil

 14 ounces (about 25) small, tightly closed Brussels sprouts, trimmed, halved top to bottom

1
½
teaspoons butter

Coarse salt (kosher or sea)

¼
cup coarsely chopped roasted pistachios

1
.
In a small bowl, combine
⅓
cup warm water and the cherries. Set aside.

2
.
Put the sprouts in a bowl; drizzle with
2
teaspoons of the oil and gently toss to lightly coat them.

3
.
Heat the butter and the remaining
1
½
teaspoons oil in a large skillet on medium heat. When the butter melts, shake the handle of the skillet to swirl the butter with the oil. Place the sprouts cut-side down in a single layer (the pan shouldn't be sizzling hot, or the exteriors will overbrown before the interiors are cooked). When they begin to brown, sprinkle them with salt and cover; cook until the bottoms are nicely browned and the interiors are tender-crisp, about
5
minutes, reducing heat if needed.

4
.
Add the water and cherries to the pan; increase the heat to high. Cook until the water evaporates and the sprouts are nicely caramelized. Transfer to a platter. Scatter the pistachios on top and serve.

Oranges add a nice touch of sweetness to Brussels sprouts, as well as a subtle acidity. Minced zest, juice, and peeled segments team up with cornstarch to make a delicious sauce to coat these oven-roasted Brussels sprouts.

Yields
6
side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories
90

fat calories
35

total fat (g)
4

sat fat (g)
1.5

cholesterol (mg)
5

sodium (mg)
400

total carbohydrates (g)
14

fiber (g)
4

sugars (g)
7

protein (g)
3

vitamin A IUs
15
%

vitamin C
110
%

calcium
4
%

iron
6
%

1 pound Brussels sprouts, trimmed, halved top to bottom

2 teaspoons extra-virgin olive oil

Coarse salt (kosher or sea)

Freshly ground black pepper

3 oranges, Cara Cara preferred
(
see Cook's Note
)

Orange juice (if needed)

1 tablespoon unsalted butter

2 teaspoons cornstarch

Dried red pepper flakes

1
.
Adjust an oven rack to the middle position. Preheat the oven to
400
degrees F. In a medium bowl, toss the Brussels sprouts with the oil; use more if necessary to very lightly coat them. Season with salt and pepper.

2
.
Spread them in a single layer on a rimmed baking sheet. Roast for
13
to
15
minutes, or until tender-crisp (just barely fork tender).