Shout Out to Brussels Sprouts

Packed within each miniature cabbage is a minefield of nutrients and an earthy, nutty, slightly bitter nature. Named after the Belgium city where they are thought to have originated, they must be suitably spelt with a capital ‘B’ and an ‘s’ on the end—despite often wrongly referred to as ‘brussel sprouts’. With that minor housekeeping out of the way, let’s explore the intricacies of this fascinating immature brassica.

Thought to have been cultivated in Italy during the reign of the Roman Emperors, in the 1800s they made their way to the Americas and eventually the rest of the world. Along with cabbage, radish, broccoli, cauliflower and kale, Brussels sprouts join Brassicaceae, the proud family of nutritionally potent cruciferous vegetables. They grow from a single bizarre-looking trunk, where a series of tiny, vivid green buds, made up of tightly bound leaves, are connected from their base.

Respected food writer Nigel Slater believes (and I tend to agree) “sprouts are the underrated stalwarts of the vegetable patch”. Deemed by some as the ‘humble hipster’, a certain Brussels sprout trend has emerged on menus in recent years. Prepared using modern techniques, their intense pungency is being matched with robust flavours like pancetta, blue cheese or soy caramel and is undoubtedly winning palates and plate space worldwide.

Despite this fresh fame, its rich nutrient quota has never wavered. Just half a cup (one serving) of Brussels sprouts provides nearly double our adequate intake (AI) of vitamin K. Aptly named the clotting nutrient, vitamin K’s primary role is to help blood to clot and maintain healthy bones. As a rather complex beast, it is heavily impacted by absorption, dosage and form. Vitamin K1 or phylloquinone is the plant form, found in green leafy vegetables (including sprouts!), soybean and canola oils and works hard to stop bleeding. To increase absorption, Brussels are best cooked with a fat source like olive or coconut oil and provide the perfect excuse to consume with bacon.

Vitamin K2 or menaquinone is present in fermented foods like aged cheese or natto (Japanese soy bean) and can be converted from K1 by bacteria in the gut – which is where most of our body’s

total vitamin K stores reside. K2 acts as a calcium regulator helping to build strong teeth and bones. It should be noted that newborn babies may require vitamin K by injection at birth and individuals taking blood thinners like warfarin should be wary of their vitamin K intake.

Along with helping ramp up our daily vitamin C, sprouts are a good source of folate, vitamin B6, fibre, riboflavin, magnesium, phosphorus, iron and potassium, to name a few. A reduced risk of chronic inflammation is thanks to the presence of phytonutrients or ‘disease fighters’, which include glucosinolates and phenolic compounds, both strong anti-inflammatories.

As far as growth goes, the New Zealand season spans from May to October, but certain hybrids are available as early as February. With Ohakune and Oamaru the main growing areas, central North Island varieties tend to be smaller, tighter and more peppery while South Island sprouts are bigger, looser, slightly sweeter and generally come on later in the season.

When cooking with Brussels sprouts it’s the one time you shouldn’t listen to your grandmother. The historic tendency to overcook caused nothing but lost nutrients, nightmares and smelly kitchens. This is because over-boiling encourages the release of sulphuric compounds—responsible for that nasty aroma! Instead, stick to roasted, sautéed or fried methods. Treat them like chips, crank the oven up high, drizzle with olive oil, season with flaky salt and don’t overcook.

Faced with large sprouts, simply cut them in half to speed things up or briefly steam or blanch them to ensure they are cooked through. They are great raw, shaved or thinly sliced in a salad, where a quick massage will help soften tough cellular walls. To counteract any bitterness, be sure to dress your Brussels with punchy, zingy acidic partners like balsamic vinegar, mustard or Parmesan cheese.

I feel for generations who were fed bowls of soggy, over-boiled, sulphurous sprouts. But it’s time to break the curse. To maximise enjoyment one must simply steer clear of boiling, embrace their nifty nutrient dose, adorn with plenty of salt, a dash of acid, a little fat and a bunch of enthusiasm. All I am saying is if you aren’t already converted, this winter, give Brussels sprouts a chance!

WORDS KATE UNDERWOOD

IMAGES BRYDIE THOMPSON