FUEL OF THE WEEK: BRUSSELS SPROUTS Brussels sprouts are part of the cruciferous or cabbage family. Other vegetables included in the cruciferous family include: kale, broccoli, cauliflower, Bok Choy and cabbage. All of these vegetables have powerful anti-cancer benefits due to their content of phytonutrients, particularly glucosinolates. However, the content of glucosinolates has been shown to be greater in Brussels sprouts than any of the other cruciferous vegetables. The phytochemicals and the omega-3-fatty acid content of Brussels sprouts reduces inflammation in the body, lowering your risk for heart disease, arthritis, diabetes and other disease states linked to inflammation. Brussels sprouts are also a great source of fiber, containing 4 grams per cup. Their fiber and fiber-related compounds have also been shown to lower cholesterol and maintain a healthy digestive tract. These mini-cabbages are packed with powerful nutrients but not calories which is why you will find them in the “unlimited” Fruggie category on the Fit Livin’ Fuel List. To maximize the health benefits, include 1-2 cups of Brussels sprouts or other cruciferous vegetables at least 3 days each week. Brussels sprouts can be roasted, steamed, sauted or eaten raw. Add chopped or grated Brussels sprouts in salads, slaws, soups and casseroles. Here are a few other ideas to try while they are in season: Roasted Brussels Sprouts: Spritz with olive oil, season with salt & pepper and roast in the oven for about 5 minutes Shredded Brussels Sprouts with Pistachios, Cranberries, and Parmesan: Slice Brussels sprouts thinly. Stir-fry the sprouts in hot olive oil and minced garlic until sprouts are bright green. Add in pistachios and dried cranberries then stir-fry a few more minutes. Top with parmesan cheese just before serving. Brussels Sprout & Red Potato Hash: Heat olive oil in a non-stick pan, toss in minced garlic, chopped yellow onion, chopped brussels sprouts and sliced red potatoes. Stir-fry until potatoes are tender. RECIPE OF THE WEEK:THAI BRUSSELS CRUNCH SALAD Ingredients: 1 T olive oil 1 pound brussels sprouts, stems removed and thinly sliced 2 garlic cloves, minced 1/4 tsp. salt 1/4 tsp. pepper 6 scallions, sliced 1 red pepper 1/2 small red cabbage, thinly sliced 3 carrots, peeled and grated 1/2 cup shelled edamame 1/2 cup fresh cilantro, torn 1/2 cup roasted peanuts Chili Lime Dressing 1 cup sweet chili sauce 1/4 cup rice vinegar (white vinegar could be used if don’t have rice vinegar) 1 T soy sauce 2 T honey 2 T peanut butter 1 lime, juiced 1 tsp. fresh ginger, grated Directions: 1.Heat olive oil then add in the next 9 ingredients and stir-fry for 3-5 minutes. 2.Place all of the sauce ingredients in a sauce pan, whisking to combine. Heat for 2-3 minutes and stir in minced garlic and heat for 1 minute. 3. Stir sauce into vegetables then mix in cilantro and roasted peanuts. 4. Serve and enjoy! Recipe adapted from howsweeteats
Posted on: Wed, 12 Nov 2014 15:52:39 +0000
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