Brussels Sprouts — Nutrients, Health Benefits, and Shopping Tips

Brussels sprouts should be small and compact, with bright green heads. They should be firm and heavy for their size. The leaves should be tightly packed without any yellowing or holes.

Avoid Brussels sprouts that have loose leaves or are puffy, signs they are past their prime. Also, steer clear of any with a strong, unpleasant odor or signs of mold, indicating spoilage.

Brussels sprouts should be stored in the refrigerator, ideally in the crisper drawer. Keeping them in a perforated plastic bag helps maintain their freshness and crispness for up to a week. Properly stored, Brussels sprouts retain their nutrients and flavor.

Excess moisture can cause Brussels sprouts to spoil, so keeping them dry is important. Do not wash before storing, as residual water can accelerate spoilage. Keeping them away from ethylene-producing fruits helps prevent premature wilting.

Brussels sprouts can last for 3-5 days in the refrigerator. For longer storage, they can be blanched and frozen, lasting up to 12 months. Store them in a plastic bag to maintain their freshness.

Leftover Brussels sprouts can be used in a variety of dishes. Slice them thinly and add to a salad for a fresh, crunchy texture, or mix them into a stir-fry with other vegetables and protein. Brussels sprouts are also great in roasted vegetable dishes, where their caramelized edges add depth of flavor.

Use Brussels sprouts in quiches or frittatas, where they add both flavor and texture. They can also be sautéed with bacon and onions for a simple side dish, or mixed into a pasta dish with a creamy sauce. If you have a lot of Brussels sprouts, consider making a Brussels sprout gratin with cheese and breadcrumbs, or roasting them with balsamic vinegar and honey for a sweet and savory dish. Brussels sprouts can also be chopped and added to a grain bowl with quinoa or couscous, or used as a topping for pizzas and flatbreads.

Brussels sprouts are packed with fiber, promoting digestive health and regular bowel movements. They are rich in vitamin C, supporting immune health, and contain antioxidants like kaempferol, which may reduce inflammation and support heart health. Additionally, Brussels sprouts are high in vitamin K, contributing to bone health by improving calcium absorption. Their sulfur-containing compounds may also support liver health by promoting detoxification.