what’s in season wednesday

brussels sprouts are the feature of this edition of what’s in season wednesday. a versatile vegetable with belgium origins (approx. 16th century), brussels sprouts are extremely good for you – one serving has more vitamin c than 3 whole oranges! about 75% of our nation’s brussels sprouts are grown in california. brussels sprouts have a notoriously bad reputation, but if cooked well and seasoned just right, brussels sprouts are a wonderful, delicious and nutritious side dish to any winter meal.

a beautiful cold season crop – the peak season runs september to february -brussels sprouts are lucky to be in the same family as the famously nutritious broccoli, cabbage, collard greens, kale and mustard greens. they really are just tiny versions of cabbage.

it is best to steam your sprouts, or roast them for an extra crispy texture and flavor. i’ve even had them fried buffalo style, and they were delicious. boiling/overcooking brussels sprouts is a bad idea because it will significantly reduce the amount of sulforaphane, which is believed to prevent cancer. they are also a great source of indole-3-carbinol, believed to block the growth of cancer cells.

to make delicious chili-powder brussels sprouts:

try to buy sprouts still on the stalk when possible. they’ll be fresher, and its fun to cut them off. sprouts already removed from the stalk work fine too. wash them well, and slice them in half. in a large fry pan heat up 1-4 tablespoons of butter (depends how many sprouts you have, and how much you like butter) and add sprouts. put a lid on the fry pan and steam for about 10 minutes.

next add flavor… season the sprouts with salt, pepper and chili powder. the chili powder is key here – i discovered last winter that brussels sprouts come alive when spiced with chili power, the combination is delicious. how much you add depends on your spice/heat tolerance. i add a lot! continue to steam on low/medium heat until sprouts are cooked well – tasting is the best method to determine if they are done. they should be slightly crisp, but easy to chew. if you have overcooked your sprouts they will be bitter and have a bad after taste (hence the bad reputation!). chili-powder brussels sprouts are simple and reheat very well so make extra!

nutritionally speaking: excellent source of vitamins a, b6 and c, great source of manganese, magnesium, phosphorus, potassium, riboflavin, thiamin and very high in dietary fiber. low in saturated fat, sodium, and no cholesterol

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