Brussels sprouts for holiday meals

Try a new vegetable for the holidays!

Looking for another vegetable side to add to your holiday dinners? Consider Brussels sprouts! Brussels sprouts are a very nutritious vegetable. One cup of sprouts contains 40 calories, three grams of fiber and 120 percent of the vitamin C that your body needs for the entire day. Besides being low calorie and high in vitamin C, Brussels sprouts are low-fat, low in sodium, cholesterol free and a good source of folate and niacin. When purchasing Brussels sprouts, look for those that are firm, compact and bright green in color. They will store well in the refrigerator for up to one week.

If you are not familiar with preparing Brussels sprouts, Michigan State University Extension offers these tips to consider:

  • Wash hands before and after handling all fresh fruit and vegetables.
  • Do not wash or trim Brussel sprouts before refrigerating. You can store Brussels sprouts in a perforated plastic bag for up to one week.
  • Add chopped sprouts to your stir-fry recipe, favorite casserole or pot pie.
  • Steam the Brussel sprouts and then top with low-fat cheddar cheese or salt and pepper and olive oil.
  • Add steamed sprouts to pasta dishes.

Try this recipe for your upcoming holiday dinners:

Oven-roasted Brussels sprouts


  • 1 to 2 pounds Brussels sprouts
  • 3 tablespoons olive oil
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon ground black pepper


Preheat oven to 400 degrees Fahrenheit. Trim Brussels sprouts. Wash and pat dry. Place into a large re-sealable plastic bag with olive oil, salt and pepper. Seal tightly and shake to coat. Pour onto a baking sheet and place on center oven rack. Roast for 30 to 45 minutes, shaking pan every five to seven minutes to prevent burning. Serve immediately.

During the lessons of a recent nutrition class series with preschoolers, I decided to have the kids test taste a vegetable that had not eaten before. Brussels sprouts came to the top of the list. A bit reluctant at first, but willing to try, some of the preschoolers really liked the Brussels sprouts and asked for another. Give Brussels sprouts a try this holiday season.

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