BRUSSELS SPROUTS Great steamed, braised, boiled, or microwaved. Look like little heads of cabbage with a similar but slightly milder flavor and denser texture. Can be eaten as a side dish or added to soups, stew, casseroles. Best if picked after a light frost. Remove bruised outer leaves and rinse well under running water. Should be firm, green, not yellow, compact and about 1 inch in diameter. Select even size for cooking and perhaps cut large sprouts in half. Best when absolutely fresh; store no more than 1-2 days. Cut an X in the bottom of the stem for even cooking as the core cooks more slowly. Store un-rinsed in plastic bags in the vegetable bin of the refrigerator. Green Most common type with typical green coloring Includes many growing varieties which are very similar Do not overcook this results in dull green color and loss of flavor and nutritional value (7-10 minutes is usually enough). Reddish/Purple Resemble small red cabbages. Varieties include Rubine, Falstaff Some sprouts retain bluishpurple color when cooked Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adheres t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication: 04-5009-2013
Nutrition Notes Folate and folic acid are forms of a water-soluble B vitamin. Folic acid supplements are suggested for use in women of childbearing age in order to prevent neural tube defects. Folate is protective against heart attack and stroke. Other sources include cereals, leafy vegetables (spinach, broccoli, lettuce), fruits (bananas, melons, lemons), legumes, yeast, mushrooms, organ meat (beef liver, kidney), orange juice, and tomato juice. Find recipes & videos at igrow.org Braised Brussels Sprouts with Mustard Butter Ingredients 1 pound small, firm, bright green Brussels sprouts 1/2 teaspoon salt 1/2 cup water Directions 1. Check each head, peel off any loose or discolored leaves. 2. Using a paring knife, cut an X through the core end of each head. 3. Place sprouts, water and salt in a 2-quart saucepan. Bring to a boil over medium-high heat. 4. Lower heat, cover and simmer. Shake pan once or twice during cooking to roll the sprouts. Cook until just tender 8 to10 minutes. 5. Test for doneness by piercing with a paring knife tip at the stem end. It should enter the sprout with a slight resistance. Drain well. 6. Melt butter in a large skillet on medium heat. Stir mustard into butter until smooth. 7. Cook, stirring constantly, until smooth and creamy, about 30 seconds. 8. Add sprouts to skillet, coating well with the butter mixture. Season to taste with salt and pepper and serve. Yields 4 servings. Nutrition Facts per Serving: Calories 140; Fat 8g; Cholesterol 0g; Carbohydrates 16g; Fiber 6g; Sugars 3g; Protein 5g Sources: http://urbanext.illinois.edu/veggies/brusselssprouts.cfm 2 Tablespoons melted margarine 2 Tablespoons Dijon mustard Ground black pepper to taste
BRUSSELS SPROUTS Look like small heads of cabbage with a similar but slightly milder flavor and denser texture. Should be firm, green, not yellow, compact and about 1 inch in diameter. Best when fresh; store no more than 1-2 days. Store un-rinsed in plastic bags in the vegetable bin of the refrigerator. Great steamed, braised, boiled, or microwaved and in soups, stews, casseroles. Remove bruised outer leaves, rinse well under running water. Select even size for cooking, halve large sprouts, or cut an X in bottom of stem. Do not overcook they turn dull green color and loose flavor and nutritional value. Find recipes & videos at igrow.org South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. Publication: 04-5009-2013 This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
Braised Brussels Sprouts with Mustard Butter Ingredients: 1 pound small, firm, bright green Brussels sprouts 1/2 teaspoon salt 1/2 cup water Directions: 1. Check each head, peel off any loose or discolored leaves. 2. Using a paring knife, cut an X through the core end of each head. 3. Place sprouts, water and salt in a 2-quart saucepan. Bring to a boil over medium-high heat. 4. Lower heat, cover and simmer. Shake pan once or twice during cooking to roll the sprouts. Cook until just tender 8 to10 minutes. 5. Test for doneness by piercing with a paring knife tip at the stem end. It should enter the sprout with a slight resistance. Drain well. 6. Melt butter in a large skillet on medium heat. Stir mustard into butter until smooth. 7. Cook, stirring constantly, until smooth and creamy, about 30 seconds. 8. Add sprouts to skillet, coating well with the butter mixture. Season to taste with salt and pepper and serve. Yields 4 servings. Nutrition Facts per Serving: Calories 140; Fat 8g; Cholesterol 0g; Carbohydrates 16g; Fiber 6g; Sugars 3g; Protein 5g Sources: http://urbanext.illinois.edu/veggies/brusselssprouts.cfm 2 Tablespoons melted margarine 2 Tablespoons Dijon mustard Ground black pepper to taste
Brussels Sprouts South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
Brussels Sprouts South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
BRUSSELS SPROUTS Braised Brussels Sprouts with Mustard Butter Ingredients 24 samples 32 samples 48 samples Samples: 2 Tablespoon serving Small, firm, green Brussels Sprouts Salt Water Melted margarine Dijon mustard Ground black pepper 1 ½ lb. 3/4 teaspoon 3/4 cup 1/8 cup 1/8 cup To taste 2 lbs. 1 teaspoon 1 cup 3 Tablespoons 3 Tablespoons To taste 3 lbs. 1 ½ teaspoons 1 ½ cups ¼ cup ¼ cup To taste Directions: 1. Check each sprout and peel off any loose or discolored leaves. Using a paring knife, cut an X through the end of each. 2. Place sprouts, water, and salt in a 2-quart saucepan. Bring to a boil over medium high heat. 3. Lower heat, cover, and simmer. Shake the pan once or twice during cooking to roll the sprouts. Cook until just tender, about 8 to ten minutes. Drain well. Transfer to a warm crockpot. 4. Melt butter in a large skillet on medium heat. Stir mustard into butter until smooth. Cook, stirring constantly, until smooth and creamy, about 30 seconds. Season to taste with salt and pepper. 5. Add mustard sauce to Brussels sprouts in the crockpot. Mix well. Transport in the crockpot. Materials needed: Sampling Display Instructions Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks or spoons Spoon, fork, spatula for serving Recipe video (optional) http://igrow. org/m/article/pick-it-try-it-like-it/ Pick it! Try it! Like it! produce sign as table tent Pick it! Try it! Like it! flyer or recipe card Food allergy sign on table Notes: Prepare Braised Brussels Sprouts with Mustard Butter. Transport and keep warm in a crockpot. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on paper plates. Provide forks. Ask parent s permission before children may sample. Ask samplers if they use Brussels sprouts often in their meals. Ask them if they could use this recipe. Remind them that this recipe is a great side to beef, chicken, or fish. South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP). Publication: 04-5009-2013