Brussels sprouts

A member of the brassica family, Brussels sprouts look like tiny cabbages.

Brussels sprouts are named after the city of Brussels in Belgium where they are thought to have originated.

There are two main Brussels sprouts growing areas in New Zealand. The first is Ohakune, in the Central North Island. It tends to produce smaller hybrid sprouts with compact heads – about 30-45 mm. These come to the market earlier in the season and have a higher mustard oil content and therefore have a slight piquancy.

The second major growing area is Oamaru in North Otago in the South Island, which tends to produce slightly larger sprouts, 50-65 mm, with looser leaves. North Otago Brussels Sprouts (or NOBS) come to the market later in the season and have a sweeter flavour. To cater for the earlier market a hybrid, similar to the Ohakune Brussels sprout, comes from North Otago.

What to look for

Choose Brussels sprouts that are roughly the same size. Avoid any with yellow, loose, soft or wilting leaves.

Availability

Ohakune, February - June/July; North Otago, May - October.

Store

Refrigerate in a plastic bag.

How to prepare

Remove any loose leaves. Trim and slice the end, cutting a cross in it, to improve equal degree of cooking.

Ways to eat

Serve Brussels sprouts boiled, microwaved or steamed. Halve or quarter and add to a stir fry or use in salads – raw, finely sliced, or lightly blanched, whole or halved.

Cooking Methods

Boil, steam, microwave, stir fry.

Nutrition

BRUSSELS SPROUTS
Boiled, drained
Nutrition Information
Serving size: 3 medium Brussels sprouts - 60g
  Average
Quantity
per serving 
% Daily
intake per
serve 
Average
Quantity
per 100g 
 
Energy (kJ/Cal) 123/29 1% 205/49  
Protein (g) 2.0 4% 3.4  
Fat, total (g) 0.2 0.3% 0.4  
 - saturated (g) 0.06 0.3% 0.1  
Carbohydrate (g) 3.5 1% 5.9  
 - sugars (g) 3.1 3% 5.2  
Dietary fibre (g) 2.5 8% 4.2 Contains dietary fibre
Sodium (mg) 4 0.2% 7  
Vitamin C 4.6 12% RDI* 7.7 A source of vitamin C
Vitamin B6 (mg) 0.17 11% RDI* 0.28 A source of vitamin B6
Potassium 258   430 Contains potassium
Niacin (mg) 0.6 6% RDI* 1  
Folate (µg) 11.4 6% RDI* 19  
Iron (mg) 0.3 3% RDI* 0.5  
Vitamin A Equiv. (µg) 1.7 0.2% RDI* 2.8  
Thiamin (mg) trace 0% RDI* trace  
Riboflavin (mg) trace 0% RDI* trace  

Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

Brussels sprouts are a source of vitamins B6, C plus they contain dietary fibre and potassium in a dietary significant amount. They are members of the brassica family and contain phytonutrients, including glucosinolates, carotenoids and phenolic compounds.

Retailing

Display on refrigerated shelving as cool temperatures retard yellowing. Buy small quantities regularly to guarantee freshness. Trim ends. Offer pre-packed bags. Use QR code on labels.

Store at 0°C and 90-100% relative humidity. Brussels sprouts are ethylene sensitive so store separately from ethylene producing vegetables and fruits wherever possible.

Purchase Brussels sprouts with the New Zealand GAP logo.

Recipes

Greens galore
Greens galore

This is a great way to present green vegetables, hot or as a chilled salad. View Recipe

Brussels sprouts with orange sauce
Brussels sprouts with orange sauce

Brussels sprouts and orange - wow, what an awesome combo. View Recipe

Steamed flower sprouts
Steamed flower sprouts

Flower sprouts are a cross between kale and Brussels sprouts.They have a mild nutty flavour and are sweeter than Brussels sprouts. Steam or stir fry and... View Recipe

View more Recipes

Images

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