2 minute read
Brussels Sprouts
They’re named after Brussels, the capital of Belgium, where they were a popular 16 th century crop.
NUTRITION
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Brussels sprouts are a good source of nutrients, such as:
Vitamin K aids in blood clotting and builds strong bones.
Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging.
Folate is especially important for pregnant women. It supports cell function and tissue growth.
WAYS TO EAT AND COOK WITH BRUSSELS SPROUTS
Dishes with Brussels sprouts bring an earthy-sweet flavor, and their texture is tender without too much give.
Shaved Brussels Sprout Salad: Cut the woody stems from 1 pound of Brussels sprouts. Pulse the remaining part of the sprouts in a food processor until they are thinly sliced. You can also use a mandolin or sharp knife, if you don't have a food processor. Cut all sprouts into shreds. Add them to a large bowl with a chopped large apple, ½ dried cranberries or raisins, ½ cup nuts or seeds, and 1/3 cup shredded cheese. Drizzle 2/3 cup of your favorite dressing over the salad and toss well.
Nutrition Facts Serving size 1 cup
Amount per serving Calories 37.8
Total Fat 0.3g 0% Saturated Fat 0.1g 0% Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g 0% Sodium 30mg 1% Potassium 342mg 10% Total Carbohydrate 7.9g 3% Dietary Fiber 3.3g 13% Sugar 1.9g Protein 3.0g 6%
Vitamin A 13% Vitamin C 125% Calcium 4% Iron 7% Vitamin D 0% Vitamin B6 10% Magnesium 5% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Chili Honey Lime Roasted Brussel Sprouts: Preheat oven to 450ºF. Trim the small, woody stem off 1 ½ pounds of Brussel sprouts. Half them lengthwise. In a large bowl combine the Brussels sprouts, 1 ½ Tablespoons oil, 1 ½ teaspoons chili powder, salt and pepper to taste. Toss together to coat. Place the Brussels sprouts onto a baking sheet, and bake for approximately 20 minutes or until the edges are crisp and golden. Halfway through the cooking, toss the sprouts so they brown evenly. In a small bowl, mix the zest and juice of one lime and 1 tablespoon of honey (or maple syrup or sugar). If needed, microwave for 10 seconds, so the mixture can easily be mixed together. Place the roasted sprouts in a serving bowl and pour the honey lime mixture over them. Toss to coat.
