Brussels Sprouts are In Season

Part of the In Season series

fresh Brussels Sprouts in a white bowl

It’s Brussels sprouts season…

Brussels sprouts are in season here in Georgia from November to February. This may vary a bit for you depending on where you live. Brussels sprouts have been grown in Belgium for 500 years or more and may have originated in Ancient Rome.

Brussels sprouts often get a bad rap, even making the list of America’s least favorite vegetables. However, I love this delicious veggie and believe America’s dislike is mainly due to cooking methods and overcooking. Boiling them makes them mushy, and overcooking intensifies their bitter flavor. By changing the cooking method and time, you can turn a hated veggie into a delicious beloved one!  

Fast Facts About Brussels Sprouts

Brussels Sprouts are a good source of plant protein, boasting one of the higher levels for vegetables.

  • extremely high in vitamin K
  • good source of vitamin C and folate
  • high in fiber 
  • high in antioxidants, which is linked to lower rates of inflammation and cancer
  • good source of plant protein, boasting one of the higher levels for vegetables
  • Cruciferous vegetables, like Brussels sprouts, are linked to lower incidence of diabetes and heart disease.

Can You Eat Brussels Sprouts Raw?

Brussels sprouts can be eaten raw and often give a nice texture variation to dishes. Some people may experience more digestive issue with raw Brussels sprouts. If this is you, you may prefer to consume them cooked. They contain glucosinolates which may decrease cancer risk, but if you have hypothyroidism you may want to limit raw Brussels as glucosinolates reduce the absorption of iodine. 

How I Use Brussels Sprouts

  • Roasting: Toss the sprouts with olive oil and seasoning, and roast until crispy and tender.
  • Pan-Searing: Pan-searing creates a crisp outside without overcooking. I like to finish them by tossing in a sweet and spicy dressing.
  • Salads: Include them with other greens as part of a salad.
  • On Pizza: They make a great pizza topping! I usually pre-roast them. It’s a great way to use left-over sprouts.
  • Breakfast: I love them as part of a breakfast bowl.

Try this: Next time you have left over Brussels sprouts, try using them as a topping for pizza or in a breakfast bowl the next morning.

Looking for a Brussels sprouts recipe?

Pan Seared Brussels Sprouts

These Pan-Seared Brussels Sprouts with Spicy Honey Balsamic Dressing are quick, easy, and divine!

What’s In Season Where You Live?

This website is a great resource for discovering what’s in season in any state:

Seasonal Food Guide

Sources:

Ağagündüz D, Şahin TÖ, Yılmaz B, Ekenci KD, Duyar Özer Ş, Capasso R. Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer. Evid Based Complement Alternat Med. 2022 Apr 11;2022:1534083. doi: 10.1155/2022/1534083. PMID: 35449807; PMCID: PMC9017484.

Ajmera, R. (2023, April 11). 8 ways Brussels Sprouts Benefit Your Health. Healthline. https://www.healthline.com/nutrition/benefits-of-brussels-sprouts#TOC_TITLE_HDR_11 

ßJia X, Zhong L, Song Y, Hu Y, Wang G, Sun S. Consumption of citrus and cruciferous vegetables with incident type 2 diabetes mellitus based on a meta-analysis of prospective study. Prim Care Diabetes. 2016 Aug;10(4):272-80. doi: 10.1016/j.pcd.2015.12.004. Epub 2016 Jan 6. PMID: 26778708.

Blumberg, P. O. (2023, May 15). Where do Brussels sprouts get their name?. Southern Living. https://www.southernliving.com/news/brussels-sprouts-name-origin 

Encyclopædia Britannica, inc. (2024, September 20). Brussels sprouts. Encyclopædia Britannica.

Higdon JV, Delage B, Williams DE, Dashwood RH. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res. 2007 Mar;55(3):224-36. doi: 10.1016/j.phrs.2007.01.009. Epub 2007 Jan 25. PMID: 17317210; PMCID: PMC2737735.

Ngo SNT, Williams DB. Protective Effect of Isothiocyanates from Cruciferous Vegetables on Breast Cancer: Epidemiological and Preclinical Perspectives. Anticancer Agents Med Chem. 2021;21(11):1413-1430. doi: 10.2174/1871520620666200924104550. PMID: 32972351.

Panoff, L. (2021, September 1). Are raw Brussels sprouts safe? here’s what the Science says. Healthline. https://www.healthline.com/nutrition/can-you-eat-brussel-sprouts-raw#safety 

Poll reveals Americans’ favorite — and most hated — vegetables. WDRB. (2019, June 19). https://www.wdrb.com/wdrb-in-the-morning/poll-reveals-americans-favorite—-and-most-hated—-vegetables/article_dbd3d154-9298-11e9-b17e-0be215e5dd4e.html 

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