Brussels sprouts - Aonanī
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 sprouts, 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
Available:
Ohakune – February to July
North Otago – May to October
High season: June to July
Store
Refrigerate in a paper 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. Click here for recipes.
Cooking methods
Boil, steam, microwave, stir fry.
Nutrition
Brussels sprouts are a good source of dietary fibre, vitamin C and vitamin K, and a source of folate, thiamin, riboflavin, vitamin B6, and contain a dietary significant amount of potassium. They are members of the brassica family and contain phytonutrients, including glucosinolates, carotenoids and phenolic compounds.
Nutrition table
| BRUSSELS SPROUTS | Raw | |||
| Nutrition Information | ||||
| Serving size: 6 medium Brussels sprouts = 120g | ||||
| Average Quantity | % Daily Intake | Average Quantity | ||
| per serving | per serve | per 100g | ||
| Energy (kJ/Cal) | 280/67 | 3% | 233/56 | |
| Protein (g) | 4.5 | 9% | 3.8 | |
| Fat, total (g) | 0.6 | 1% | 0.5 | |
| - saturated (g) | 0.13 | 1% | 0.11 | |
| Available carbohydrate (g) | 7.9 | 3% | 6.6 | |
| - sugars (g) | 7.0 | 8% | 5.8 | |
| Dietary Fibre (g) | 5.8 | 5 | A good source of dietary fibre | |
| Sodium (mg) | 9 | 0% | 8 | |
| Vitamin C (mg) | 10 | 26%RDI* | 9 | A good source of vitamin C |
| Vitamin K (µg) | 52 | 65% ESADDI** | 43 | A good source of vitamin K |
| Folate (µg) | 25 | 13% RDI* | 21 | A source of folate |
| Thiamin (mg) | 0.18 | 16% RDI* | 0.15 | A source of thiamin |
| Riboflavin (mg) | 0.2 | 12% RDI* | 0.17 | A source of riboflavin |
| Vitamin B6 (mg) | 0.37 | 23% RDI* | 0.31 | A source of vitamin B6 |
| Potassium (mg) | 576 | 480 | Contains potassium | |
| Vitamin A Equiv. (µg) | 4 | 1% RDI* | 3 | |
| Niacin (mg) | 0.8 | 8% RDI* | 0.7 | |
| Iron (mg) | 0.7 | 6% RDI* | 0.6 | |
| 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) **Estimated Safe and Adequate Daily Dietary Intake |
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| Source: FOODfiles 2018 | ||||
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.