The oft-hated Brussels sprout is the nutritional king of the cruciferous veg family and, if prepared right, can be a spectacular and cheap staple over the winter months…

1) key rule: DONT OVERCOOK them- they go smelly and dull coloured.
2) buy ’em still attached to their stalk- they stay fresher for longer, are cheaper and look way cooler…
3) they are nutritionally very “dense”- 150g worth “cost” a mere 50 calories but provide you with 2.5x your RDA of Vit K and 1.5x the RDA for Vitamin C. There is also a good spread of B-vits and trace minerals.
4) the main sulphur-based, active ingredients are called “glucosinolates”. In return for making sprouts stinky when overcooked, they have been found to strongly inhibit the growth of cancerous tissue.
5) Brussels sprouts have anti-inflammatory properties along with all the cruciferous veg, that helps control cardiovascular inflammation.
6) The mythical sprout supports BOTH phases of detoxification: so-called “Phase I” toxin break down (via its antioxidant content and enzyme stimulating nutrients) AND “Phase II” elimination (high fibre content promotes stool bulk and binding of bile acids excreted by the liver…)

RECIPES
1) stir fried… ( my favourite!)
– Pluck from stalk and remove outer leaf or 2 instead of washing the sprouts…
– shred the sprouts into slivers.
– in some olive oil or butter, fry 1/2 tsp each of ground cumin and ground coriander seed until fragrant ( 1-2 mins)
– throw in the shredded sprouts and stir fry for 3-4 minutes. Season to taste and add a hint of lemon juice…MMMMMMMMMMM

2) roasted…
– Prepare as above but quarter them instead of shredding.
– toss with olive oil, unpeeled but bashed garlic cloves, salt, pepper and lots of sprigs of thyme.
– roast at 190 for 30-40 mins.
– Serve with a squish of lemon or toss together with some peppery green salad leaves, crumbled feta or goats cheese and a sprinklng of walnuts or sunflower seeds and a dash of balsamic vinegar.

3) steamed…
– cleaned as above and shredded.
– toss in a wok for 1 minute in some oil, throw in a little hot water and steam covered with a lid until just done but al dente.
– dress with very tangy mustard and honey dressing.
– if you are feeling extravagant, throw in some prefried, crispy bacon or chorizo….

4) pureed…
– havent tried this one yet but will do next week! Stir fry or steam the halved sprouts for a few minutes- DONT OVER COOK!!!!
– throw into a food processor with some of the cooking liquid and/or oil, a hint of garlic, a few dollops of creme fraiche and grated nutmeg….
– use as a dip or reheat with some classic chestnuts and eat like a soup.