Kim Vaughn
Communications
During the reign of the ancient Roman empire, athletes devoured Brussels sprouts because they were seen as symbols of endurance and stability. Because Brussels sprouts became so popular in 13th century Belgium, these little veggies were named after the country's capital, Brussels.
In the colder months, this hearty and nutritious green vegetable takes the stage. This blog will explore the world of growing Brussels sprouts, and creative ways to prepare this nutritious superfood for your holiday meals.
Growing Brussels sprouts in Washington state
Brussels sprouts can be finicky to grow. They do best in cool weather and are usually planted in mid-summer for a bountiful fall harvest. To determine the optimum planting time in your region, count backwards about 4 months from your expected first frost. Plant in a location where they will get at least 6 hours of direct sun in a rich, well-drained soil with a pH between 6.0‐7.5.
Sow seeds about ½ inch deep 2-3 inches apart. When the plants reach about 6 inches tall, thin rows to be at least 12 inches apart.
Water 1-1 ½ inches a week and add mulch to keep the soil cool during the hot summer. Be sure not to overwater! Because the plant height reaches 2-3 feet, they may require staking. Use a 10-20-10 fertilizer. Too much nitrogen will result in a lot of leafy growth and not enough sprouts.
Sprouts mature from the bottom of the stalk upwards. Harvest sprouts from the bottom when they reach about 1 inch in diameter. To encourage the sprouts to mature faster, cut off the top leaves 3 to 4 weeks before harvest. Harvest the entire stalk after the first moderate frost by removing the leaves and storing them unwashed, and hanging upside down in a cool, dry area for up to a month.
As with any Brassica, aphids, cabbage worms, and many other pests can damage your plant so it’s important to keep your eye on them. Remove any fallen plant debris to prevent mildew. Try companion-planting thyme, or place banana and orange peels around the plants, as a pest deterrent. A mild solution of dish soap and water can help to remove pests. You can get more tips on protecting Brassicas in our Broccoli blog.
Varieties of brussels sprouts
In Washington state, Brussels sprouts are usually available from October through March, making them an ideal choice for your holiday meals. Favorite varieties include:
- Jade Cross
These small, bright green sprouts are well-suited for cooler climates and boast a mildly sweet, nutty flavor. - Long Island Improved
This classic variety produces medium-sized sprouts that are tender and sweet when cooked. - Rubine
With a deep red hue, this variety adds a striking visual element to any dish while offering a slightly milder flavor. - Diablo
Known for its vivid, dark purple sprouts.
There are more ways to prepare Brussels sprouts for your holiday meals than just steaming them. Try these delicious options:
- Roasted Brussels sprouts
Seasoned with olive oil, garlic, and a touch of balsamic vinegar. - Crispy Brussels sprout chips
Thinly sliced and lightly fried, a nutritious alternative to traditional potato chips. - Braised Brussels sprouts
Slow-cooked in broth or wine, until tender. Often served with complementary ingredients like bacon or pancetta. - Brussels sprouts in salads
Add shaved Brussels sprouts in your next salad to provide a crisp, refreshing bite.
Nutritional information
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| Source: USDA Agricultural Research Service |
Of the 8 grams of carbohydrates in a cup of Brussels sprouts, a little over 3 grams are from fiber. They have a low glycemic index, so they are a good choice for those on a low-carb diet or anyone who is watching their blood sugar.
Brussels sprouts are a great source of the B-vitamins necessary for cellular energy production, including vitamin B6, thiamine, and folate. They contain 24% of the daily recommended amount of vitamin A, which is important for eyes and immunity.
Brussels sprouts are an excellent source of vitamins C and K, providing over 100% of your daily value of each based on a 2,000 calorie per day diet. Vitamin K is linked to heart health and longevity and is responsible for blood clotting. Brussels sprouts also contain manganese, which helps with metabolizing carbohydrates, amino acids, and cholesterol.
While Brussels sprouts might not be as famous as other vegetables grown in Washington state, they are a winter gem that is deserving of more recognition. As the culinary world continues to rediscover the delights of Brussels sprouts, these cruciferous vegetables offer a delicious reminder that the Washington state's agricultural tapestry is rich and diverse. So, whether you're savoring a plate of crispy roasted Brussels sprouts during your holiday meal, or trying your hand at growing them, you're participating in the growing appreciation of these nutritious and flavorful gems.