Picture this. It is Thanksgiving dinner and as you gaze around the table, everyone has a giant plate full of food. Moist turkey, golden roast potatoes, stuffing, cranberry sauce, fresh vegetables and…Brussels sprouts? Brussels sprouts look like innocent green balls but are a very divisive vegetable. No doubt you know people who have a pile of them on their dinner plate, and other people who go ‘eeewwww’ at the mere thought of sprouts. Brussels Sprouts is one of those polarizing veggies, either people hate them or they love them.
Brussels sprouts are part of the Brassica family, they are related to cabbage, broccoli, and kale. And yes, it is Brussels sprouts not Brussel sprouts. The correct spelling is Brussels sprouts (plural) because the vegetable is named after the capital city of Belgium, Brussels.
They are called Brussels sprouts because they are believed to have been first widely cultivated in or near the city of Brussels, Belgium in the 16th century. The French first coined the name “Choux de Bruxelles” (meaning “cabbages of Brussels”), which eventually evolved into the English name.
Their popularity spread from Belgium throughout the cooler parts of Northern Europe in the 16th century, and they were introduced to North America by French settlers around 1800.
Brussels sprouts are rich in fiber, antioxidants, and vitamins, with a single cup of cooked sprouts providing over 100% of the recommended daily value for vitamins C and K.
As you probably remember, I hate cilantro but I love Brussels sprouts. Cilantro and Brussels sprouts are perceived differently by people due to genetic variations, though for different reasons: Brussels sprouts’ bitterness is tied to the TAS2R38 gene, which influences a person’s ability to taste bitterness from compounds called glucosinolates. Cilantro’s soapy taste is linked to the OR6A2 gene, which affects the perception of aldehydes, chemicals also found in soap. Everyone has a TAS2R38 gene. TAS2R38 controls the bonding of a specific chemical called phenylthiocarbamide (PTC). If you have the gene variation, PTC will be detectable to you. Sprouts and cabbages are laced with PTC. If Brussels sprouts taste bitter to you, you have a variant of that gene that allows you to detect PTC.
In the early ‘90s, Dutch scientists experimenting with the vegetable discovered why Brussels sprouts tasted so bitter: those glucosinolates. These compounds actually serve as a defense mechanism for the plant, as insects are less likely to snack on the plants if they have a strong, unpleasant taste. Once these compounds were discovered, though, scientists were able to selectively breed the plants to have less of those markedly bitter compounds. They then found ways to breed these less-bitter sprouts to ensure they would guarantee high yields, and the new age of Brussels sprouts was born. The vast majority of Brussels sprouts grown today are considerably less bitter than the Brussels sprouts millennials and older generations ate as kids. I think there are many people who have been exposed to over-cooked microwaved mushy sprouts that taste bitter, but if people were exposed to the clean fresh sweet flavor of a simple roasted brussels sprout, I think there would be less sprout haters.
It’s time to get some green back in our lives; it’s time to eat more brussels sprouts. And it’s time to start thinking about the ones you’ll serve on Thanksgiving.
But there are so many ways to cook and eat Brussels sprouts. They’re great in soups and salads, stuffing and sides. Pro tip: No matter how you prepare to cook Brussels sprouts, always remove the outer leaves first. They’re usually the toughest and bitter and no amount of olive oil or honey can save them.
When boiled or steamed, the naturally occurring bitter chemicals break down into sulfurous compounds, creating the distinctively off-putting, unpleasant flavor and smell. Instead, Brussels sprouts taste best when crispy. For the best eating experience, try roasting, pan-frying, or deep-frying, which concentrates and caramelizes the natural sugars for a deliciously pleasant nutty flavor and crisp texture.
Air Fryer Brussels Sprouts
Ingredients
1 lb. Brussels sprouts
1 Tbsp. olive oil
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. soy sauce
2 tsp. honey
1/2 tsp. sriracha or chili-garlic sauce
Salt and pepper, to taste
Instructions
Heat an air fryer to 380°F. Trim the ends of the Brussels sprouts, keeping the roots intact, then cut in half through the root. In a large bowl, combine the Brussels sprouts, oil, salt, and pepper. Place the Brussels sprouts in the basket and cook for 8 minutes. Remove the basket and shake the sprouts. Return to the air fryer for 8 to 10 minutes more, until they’re crispy on the outside and tender on the inside. Meanwhile, in the same large bowl, whisk to combine the soy sauce, honey, and sriracha. Add the cooked Brussels sprouts back into this bowl and toss to coat. Season with additional salt and pepper, and serve immediately.
Roasted Brussels Sprouts
Ingredients
1 1/2 pounds Brussels sprouts
2 tablespoons olive oil
1/2 teaspoon kosher salt
Freshly ground black pepper
Lemon wedges or 1 tablespoon maple syrup (optional)
Instructions
Place a rimmed baking sheet on the middle rack of the oven. Heat the oven to 425°F. Trim and halve 1 1/2 pounds Brussels sprouts (quarter if large). Place in a large bowl, drizzle with 2 tablespoons olive oil, and season with 1/2 teaspoon kosher salt and a few grinds of black pepper. Toss to combine. Remove the hot baking sheet from the oven (and line with parchment paper if desired). Add the sprouts and arrange them cut-side down into a single layer. Roast until the sprouts are knife-tender and the cut sides are well-browned, 20 to 25 minutes. Serve with lemon wedges if desired. Alternatively, when the Brussels sprouts are ready, remove the baking sheet from the oven. Turn the oven off. Drizzle 1 tablespoon maple syrup over the sprouts and toss to combine. Return the baking sheet to the turned-off oven and let sit until the Brussels sprouts absorb some of the syrup, about 2 minutes.
Frog Balls
Frog balls” is a colloquial name for pickled Brussels sprouts, named for their round shape and green color and often made with a flavorful brine containing spices like dill, garlic, and jalapeños. The process involves trimming, blanching, and cooling the Brussels sprouts before they are pickled in a vinegar-based solution and can be canned for preservation or enjoyed fresh. Some variations are spicy, like “Atomic Frog Balls”.
Frog Balls (pickled Brussels sprouts)
Ingredients
Kosher salt
1 lb. Brussels sprouts, trimmed and halved
2 large sprigs fresh dill
1 small clove garlic, thinly sliced
1 cup water
1 cup white vinegar
1 tsp. black peppercorns
1 Tbsp. yellow mustard seeds
1/2 tsp. crushed red pepper flakes
2 tsp. Kosher salt
1 tsp. granulated sugar
Instructions
In a large pot of boiling, salted water, cook Brussels sprouts until tender, about 3 minutes. Drain Brussels and rinse under cold water to cool. Pack into two (16-oz.) glass jars along with dill and garlic. Return saucepan to medium heat and add in water, vinegar, peppercorns, mustard seeds, red pepper flakes, salt, and sugar. Bring to a boil and simmer until salt dissolves. Carefully pour hot brine over Brussels sprouts. Let jars cool to room temperature. Seal jar, refrigerate, and let sit for at least 3 hours before serving.