Since no one indicated what vegetable they wanted me to discuss, I decided to write about Brussels sprouts.  I absolutely HATED these mini-cabbages when I was growing up.  As a child, the only way Brussels sprouts were served to me was boiled.  The veggies were frozen when purchased and then boiled to death.  The result was a bitter mushy vegetable that was unappealing by all measures.  There were times during my cheffing career that I included Brussels sprouts on the menu, but it wasn’t until I got married and my wife requested them that I started to experiment with Brussels sprouts at home.

The Brussels sprout – not brussel sprout, as my wife thought – is a green leafy vegetable that is indeed in the cabbage family.  It has recently gotten a lot more attention due to its health benefits, which include being an excellent source of source of antioxidants, such as vitamins C, E, and A, and effects on lowering cholesterol.  In the US, they are grown and cultivated primarily in California.  They grow in rows along a thick stalk.  Although available year round, they are probably best to purchase during their peak growing season – Fall to Spring.

PREPARATION
There are several ways to prepare Brussels sprouts that are easy and delicious.  You can roast them directly on the stalk, but it may be simpler to for those new to cooking the veggie to work with it by cutting the buds off the stalk. Once they are cut, they should be washed and any yellowed or loose leaves removed.  Once cleaned, the sprouts can be boiled (which takes away some of the nutrients), stir-fried (which is my favorite), and/or oven roasted. I tend to cut the Brussels in half to help them cook evenly and quickly. 

Here are two recipes using the exact same ingredient list.  If you get a large stalk, try preparing half of the sprouts each way.

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INGREDIENTS
2 cups of washed Brussels sprouts, cut in half
2 tablespoons olive oil
1 teaspoon fresh garlic (may use granulated, but see alternate directions below)
Pinch of sea salt (NOT Morton salt!!!)
Pepper to taste

      4.    Add Brussels sprouts and stir well. 
      5.   Saute for about 2 minutes; 3 minutes for larger sprouts.  

      6.     Add sea salt and pepper to the saute pan towards the end of cooking time. 
      7.     Serve hot.
 
Oven-Roasted Brussels Sprouts

1. Pre-heat oven to 400 degrees.
   
2. Place all ingredients into a large bowl and mix until olive oil coats all Brussels sprouts.
   
3. Spread coated sprouts on to a cookie sheet or sheet pan.
   
4. Place in oven and roast for 15 mins or until they start to become tender but still have a little crispness in the center.
   
5. Remove from oven.
   
6. Squeeze a bit of fresh lemon over the cooked sprouts and serve.  

I love adding roasted sprouts to salads – can be added either hot or cold!! 
Enjoy these recipes!

CALORIES/COST
1/2 cup of Brussels sprouts cooked in olive oil only has 40 calories!!
Cost (variable depending on market):  
$3-$6 per stalk (depending on size)
$2-$5 per pound when loose.

I am Chef JD Walker (aka Chef Jeff). Welcome to my first food blog!  

Thank you for tuning in and joining my wife, Dr. Karen Winkfield, to create a forum to discuss ways we can all strive towards healthier living.
 
On March 3rd, she invited me to join her on the monthly radio interview she does with Sister Andrena on Touch 106.1FM.  The topic was the obesity epidemic in America; the discussion was summarized in Dr. Winkfield’s blog on 3/5/13 (review here).  As a family that loves starches, Dr. Karen and I have to be mindful to be sure we are including enough vegetables in our meals.  During the show, I agreed to provide a few tips on things that have worked for us.  Although cauliflower was mentioned on the show, I wanted to start with TURNIPS.

 Select a turnip with smooth skin and a firm feel. Don’t go nuts trying to pick the right one; I typically just taste a thin slice before cooking to determine how bitter the root is.  Small turnips are sweeter; the larger turnips tend to be a bit more bitter, but you can reduce bitterness by leaving the pot uncovered when cooking. 

Here’s a great recipe for those mashed potato lovers out there who are brave enough to try a fabulous alternative.

COOKING

1. Put diced turnip into a large cooking pot and add cold water until the vegetable is totally covered.  
   
2. Heat mixture on High.  Remember: do not put a lid on the pot, particularly if using large turnips or if they taste bitter.
   
3. Boil turnips until nice and tender – usually takes about 30-40 minutes, but will depend on size of pieces.  Check for doneness with a fork, just like when cooking potatoes. 
   
4. Once cooked, strain turnips to remove water.  
   
5. Place back into pot or a bowl and add garlic and butter. 
   
6. Mash with a hand masher, or whip using a mixer.  
   
7. Taste and lightly season if needed (my family does not add anything else, but you could consider a dash of nutmeg or cinnamon. Try to avoid adding salt, especially if you are using salted butter).

Serve while hot. enjoy!!