Brussels sprouts make a healthy side dish or savory snack

Why are Brussels sprouts a popular Thanksgiving side dish? One reason—their peak season is in the fall. Also, their simple flavor profile is a nice contrast with all the rich dishes on the Turkey Day table. But, some people are not fans of the potentially bitter taste of Brussels sprouts. We have the solution, but first, where did these miniature cabbage-like vegetables originate?

Food historians believe the wild ancestors of the modern cultivar, a member of the Brassica family, were found in ancient Rome. We can thank Belgium for both the name and the popularity of the vegetable widely grown in the region of Brussels, Belgium, in the 13th century. French settlers in Louisiana brought them to the United States in the early 1800s, with commercial production appearing in the early 1900s. By 1940, California’s central coast emerged as America’s most prolific growing region for Brussels sprouts, since its cool, foggy climate provides an ideal environment. 

Some people assume Brussels sprouts are simply small cabbages, because of the similarity in their appearance. However, they are two distinctly different plants. The key difference is that cabbage grows one large head, while Brussels sprouts grow as multiple small buds on a long, tall stalk. They also have different taste profiles, with cabbage very mild and Brussels sprouts slightly bitter. 

Many people love vegetables with a bit of a pungent punch, and for them, Brussels sprouts fit the bill. Their tightly packed leaves contain an enzyme called myrosinase, as do broccoli, cauliflower, kale, kohlrabi, radishes and wasabi. When these cruciferous vegetables are crushed or chewed, myrosinase is released and converts into bitter sulforaphane. This process is most efficient when the vegetables are consumed raw or lightly cooked, as in the shaved salad recipe below. About 1 pound of Brussels sprouts, shaved using a mandolin or box grater, will yield the 4 cups needed. 

Sulforaphane has antioxidant, anti-inflammatory and anticancer properties. It may help protect against heart disease, diabetes and neurodegenerative diseases as well as boost the immune system and improve gut health. Ordinary roasting deactivates some of the enzymes and tames that mustard-like flavor found in these vegetables, but skillet roasting takes things a step further. In skillet roasting, halved Brussels sprouts are arranged in a single layer, cut-side down in a skillet. They’re drizzled with olive oil, and the sprouts cook covered for about five minutes in relatively high heat. 

This process fries the underside, changing the flavors into something nutty and sweet, leaving behind just a bit of a bite. During high-heat cooking, amino acids and sugars in the sprouts undergo the Maillard reaction, a complex chemical process that causes food to brown when heated, creating desirable flavors, aromas and color. After I cooked the sprouts for the photo, I spent the morning spearing them one at a time, munching the tender and almost crunchy halves.

When making this dish, be sure to use sprouts that are similar in size, or you will overcook some of them while leaving the larger ones raw. Once you have skillet-roasted your Brussels sprouts halves, consider adding another flavor to the dish with a spritz of fresh lemon juice, a splash of Balsamic vinegar or a sprinkle of grated Parmesan cheese. Or you can let the lovely Brussels sprouts shine in their simplicity.

Skillet Roasted Brussels Sprouts*

Trim and halve the Brussels sprouts. Arrange them in a single layer, cut sides down, in a nonstick skillet. Drizzle olive oil evenly over sprouts. Cover skillet, place over medium-high heat, and cook until sprouts are bright green on top and cut sides have started to brown, about 5 minutes. Uncover and continue to cook until cut sides are deeply and evenly browned, another minute or so, adjusting heat and moving sprouts as necessary to prevent overbrowning. Remove from heat; season to taste with salt and pepper. *If desired, add a drizzle of Balsamic vinegar or a sprinkle of grated Parmesan. Yield: 4 servings.

Shaved Brussels Sprouts Salad*

Combine all ingredients in a serving bowl. Toss to combine thoroughly. Allow to sit at room temperature for about 15 minutes. Adjust seasonings to taste. Yield: 4 servings. *Adapted from Love and Lemons.