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Brussel Sprout

Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.

Pick it!

  • Look like little heads of cabbage with a similar but slightly milder flavor and denser texture.
  • Best if picked after a light frost.
  • Should be firm, green, not yellow, compact and about 1 inch in diameter. Best when fresh; store no more than 1-2 days.
  • Store unrinsed in plastic bags in the vegetable bin of the refrigerator.
  • Can be eaten as a side dish or added to soups, stew, casseroles.
  • Select even size for cooking and perhaps cut large sprouts in half.

Try it!

  • Great steamed, braised, boiled, or microwaved.
  • Remove bruised outer leaves and rinse well under running water.
  • Cut an X in the bottom of the stem for even cooking as the core cooks more slowly.
  • Do not overcook – this results in dull green color and loss of flavor and nutritional value (7-10 minutes)

Like it! Braised Brussel Sprouts with Mustard Butter


  • 1 lb. small firm bright green Brussel sprouts
  • ½ t salt
  • ½ c water
  • 2 T melted margarine
  • 2 T Dijon mustard
  • Ground black pepper to taste


  1. Check each head; peel off loose or discolored leaves.
  2. Using a paring knife, cut an X through core end of each head.
  3. Place sprouts, water and salt in 2 quart saucepan. Bring to boil over medium-high heat. Lower heat, cover and simmer.
  4. Shake pan once or twice during cooking to roll the sprouts. Cook until tender 8-10 minutes. Test for doneness by piercing with paring knife tip at stem end. It should enter sprout with slight resistance.
  5. Drain well. Melt butter in large skillet on medium heat. Stir mustard into butter until smooth. Cook, stirring constantly, until smooth and creamy, about 30 seconds.
  6. Add sprouts to skillet, coating well with the butter mixture.
  7. Season to taste with salt and pepper. Serve.

Yield: 4 servings

Nutrition Facts per Serving: Calories 140; Fat 8g; Cholesterol 0mg; Carbohydrates 16g; Fiber 6g; Sugars 3g; Protein 5g

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.