Brussels Sprouts: Fruit / Vegetable of the Month

Have you tried Brussels sprouts recently? We LOVE shaved Brussels sprouts. What does that mean?
Just cut off the stem area and thinly slice each Brussels sprout. Toss in the food processor after trimming stems to speed the process. Saute shaved Brussels sprouts slightly (careful not to overcook) with olive oil, salt, pepper, lemon juice and Parmesan.

Children will enjoy a sweet Brussels sprout salad and might not even recognize this often dreaded vegetable in its new form. Shave a pound of Brussels sprouts. Toast 1 cup of pecans. Combine 6 Tablespoons olive oil, 2 Tablespoons rice vinegar, 2 teaspoons of Dijon and salt and pepper to taste. Toss Brussels sprouts, 1 cup pecans, dressing, 1/2 cup dried cranberries, and 1/3 cup crumbled Feta cheese.

Now that we have showed you two new delicious ways to prepare Brussels sprouts (and you are hopefully more receptive) we can talk about how great they are for our health! Of course most of us already know that but avoided them for their potent sulfur smell. The key to reducing this bitter taste is to avoid overcooking and to use shortly after purchasing. The bitterness will begin developing in the crisper as time passes. Also be sure to purchase small Brussels sprouts with heads about 1 to 1-1/2 inches. If you can buy them on the stem, this will slow the bitter taste from developing and children will really enjoy seeing how they are grown.

Brussels sprout salad with toasted pecans, dried cranberries and crumbled Feta cheese

Brussels sprouts are members of the cabbage family and therefore a cruciferous vegetable. Cruciferous vegetables have been linked to lower cancer risks. Much of this is due to the phytonutrients present in these vegetables. Brussels sprouts also have phytonutrients known to protect eye health and they are an excellent source of vitamin C, vitamin K (necessary for bone health), betacarotene (vitamin A) and iron. They are a good source of most of the B vitamins and the minerals manganese and phosphorus. and good source of dietary fiber.

If you are a child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......