Superfood: Brussels sprout

Resembling miniature cabbages, these leafy green vegetables are usually no larger than 4cm in diameter.

The cruciferous vegetable is rich in nutrients and low in calories (with one cup of this superfood containing less than 40 calories) and belongs to the family of cabbages, kale and broccoli.

Preferably consumed steamed or boiled, the main concern when preparing Brussels sprouts is making sure they are not overcooked, as then they’ll release the recognizable sulfur smell and lose their nutritional value.


Benefits:

Brussels sprouts are high in protein and very rich in vitamin C, A, B-6 and K, with one serving of the superfood enough to meet your daily needs. Amongst the health benefits, you’ll find this vegetable is an excellent source of manganese, potassium, iron and fibers.

Adding Brussels sprouts to your regular diet can reduce the risk of cancer, improve overall health, improve the absorption of calcium and bone health, reduce cholesterol levels and diminish the chance of diabetes and heart disease.

Brussels sprouts supply the body with vitamins that promote the formation of collagen, resulting in a younger and healthier looking complexion, reducing wrinkles.


Recipes:

Golden-crusted Brussels sprouts
serves 4 - as a side dish

“I love how easy brussels sprouts are to make and how the require very little seasoning to make them shine. Look for brussels sprouts that are small and tightly closed. The smaller ones cook through quicker, whereas the larger ones tend to brown on the outside long before the insides are done.”, suggests Stacey Fisher. This recipe was inspired by 101 Cookbooks and you can see other suggestions in www.goodnessis.com

24 small Brussels sprouts
2 Tablespoon melted ghee\olive oil
Zest from one lemon
1 Tablespoon freshly squeezed lemon juice
Fine rock salt and freshly ground pepper

Wash and pat dry the Brussels sprouts. Trim the stem ends and remove outer leaves if needed. Cut in half from the stem to the top and toss them gently in a bowl with a tablespoon of melted ghee or olive oil, being careful to keep them intact.
Heat 1 Tablespoon of ghee or olive oil in a large skillet over medium heat. Do not overheat the skillet, or the outside of the Brussels sprouts will cook too quickly.
Place the Brussels sprouts in the pan flat side down in a single layer, sprinkle with salt, cover, and cook for approximately 5 minutes; the bottoms of the sprouts should only show a hint of browning. Cut into or taste one of the sprouts to check whether they are tender throughout, if not, cover and cook for a few more minutes.

Once just tender, uncover, turn up the heat, and cook until the flat sides are golden brown and caramelized. Use a metal spatula to toss them once or twice to get some browning on the rounded side. Season the Brussels sprouts with more salt, a few grinds of pepper, a sprinkling of lemon zest and a squeeze of lemon juice.

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