Foods We Love: Brussels Sprouts
Brussels sprouts have been a favorite of mine for quite some time, so I figured I would do some research on them. Thomas Jefferson gets credit for bringing the veggie to U.S., having transported it from Paris to Virginia in 1821. But the mild-tasting vegetable that looks like a mini cabbage is thought to have been around long before that. Historians suggest that it reared its leafy head as early as the 13th century in what is now Belgium, and a forerunner to it was likely cultivated in ancient Rome.
Brussels sprouts contain a healthy supply of vitamin A, which is essential for maintaining healthy skin and mucous membranes, as well as clear vision. They're also a good source of vitamins C (100 grams provides 142% RDA) and K, as well as potassium, fiber, iron, and B vitamins, plus protein, beta-carotene and folate.
Here’s a healthy recipe from the Mayo Clinic for Brussels Sprouts with Shallots and Lemon.
Brussels Sprouts with Shallots and Lemon
- 1 tablespoon extra-virgin olive oil
- 3 shallots, thinly sliced
- 1/8 teaspoon salt
- 1 pound Brussels sprouts, trimmed and cut into quarters
- 1/2 cup low-sodium vegetable stock or broth
- 1/4 teaspoon finely grated lemon zest
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon freshly ground black pepper
In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add shallots and sauté until soft and lightly golden, about 6 minutes. Stir in the 1/8 teaspoon salt. Transfer to a bowl and set aside.
In the same frying pan, heat the remaining 1 teaspoon olive oil over medium heat. Add the Brussels sprouts and sauté until they begin to brown, 3 to 4 minutes. Add the vegetable stock and bring to a simmer. Cook uncovered, until the Brussels sprouts are tender, 5 to 6 minutes. Return the shallots to the pan. Stir in lemon zest and juice, and pepper. Serve immediately.