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 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
 
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.

Recipes

Steamed broccoli florets and halved Brussels sprouts
Steamed broccoli florets and halved Brussels sprouts

Add colour to the table with this trio of tasty salads. View Recipe

Brussels sprouts with orange sauce
Brussels sprouts with orange sauce

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

Marinated vegetable salad
Marinated vegetable salad

These vegetables marinated in a subtle ginger dressing taste sensational. Make this salad a few hours before needed to allow the flavours to mingle. View Recipe

View more Recipes

Images

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