Brussels Sprouts
Brussels Sprouts are a member of the cabbage family, and an excellent source of protein and vitamins. They have a long growing season, and are generally more successful when grown for a fall harvest, as they only increase in flavor after a light frost or two.
Planting
- Start seeds indoors 6-8 weeks before last spring frost.
- While starting seeds indoors is recommended, you may also direct sow seeds 4 months before the first fall frost. You may also have luck finding seedlings at a nursery.
- Raised beds are especially recommended for cold season vegetables, especially when seasons are changing and temps are not consistent.
- Work fertilizer into soil a few days before planting or transplanting.
- Plant transplant seedlings 12-24 inches apart.
- If direct sowing seeds, plant ½ inch deep and 2-3 inches apart. Thin plants to 12-24 inches apart when they reach 6 inches tall.
- Water well at time of planting/transplanting.
Care
- Fertilize three weeks after transplanting.
- Mulch to retain moisture and keep the soil temperature cool.
- Do not cultivate, roots are shallow and susceptible to damage.
Harvest/Storage
- Harvest sprouts from the bottom of the stalk when they reach about 1 inch in diameter.
- Do not wash the sprouts before storing them, only right before use.
- Keep in plastic for up to 5 days, in the refrigerator.
- Protect the plant by mulching with straw or providing a cover if you plan to harvest into the winter.
Recommended Varieties
- ‘Jade Cross’ is resistant to some diseases.
- ‘Oliver’ is an early variety.
- ‘Valiant’ produces consistent, uniform sprouts.
NUTRITION
Nutritional value per 100 g (3.5 oz)- Energy 179 kJ (43 kcal)
- Carbohydrates 8.95 g
- Sugars 2.2 g
- Dietary fibre 3.8 g
- Fat 0.3 g
- Protein 3.48 g
- Vitamins
- Vitamin A equiv. (5%)
- beta-carotene 38 μg
- lutein zeaxanthin (4%) 450 μg 1590 μg
- Thiamine (B1) (12%) 0.139 mg
- Riboflavin (B2) (8%) 0.09 mg
- Niacin (B3) (5%) 0.745 mg
- Pantothenic acid (B5) (6%) 0.309 mg
- Vitamin B6 (17%) 0.219 mg
- Folate (B9) (15%) 61 μg
- Choline (4%) 19.1 mg
- Vitamin C (102%) 85 mg
- Vitamin E (6%) 0.88 mg
- Vitamin K (169%) 177 μg
- Minerals
- Calcium (4%) 42 mg
- Iron (11%) 1.4 mg
- Magnesium (6%) 23 mg
- Manganese (16%) 0.337 mg
- Phosphorus (10%) 69 mg
- Potassium (8%) 389 mg
- Sodium (2%) 25 mg
- Zinc (4%) 0.42 mg
- Other constituents
- Water 86 g