Tasty, yes tasty, Brussels Sprouts!

Love them or hate them, Brussels sprouts are good for you and if cooked properly can be very tasty! Like cabbage and broccoli they belong to the Brassica family. They are thought to be native to Belgium, specifically to a region near Brussels, hence their name. Brussels sprouts are generally available all year round but are at their best from Autumn through to Spring especially when there is a light frost.

Nutritionally they are an excellent source of vitamins C and K, a very good source of vitamin A, B1 (thiamin), B6 (pyridoxine), folate (folic acid), manganese, dietary fibre, potassium and tryptophan, and a good source of omega_3 fatty acids, iron, phosphorus, protein , magnesium, vitamin B2 (riboflavin), vitamin E, copper, beta carotene and calcium. They also contain numerous phytochemicals which include sulforaphane, indole-3-carbinol, glucosinolates and phenols. A cup of Brussels sprouts contains +/- 60 calories.

Brussels sprouts, unlike most vegetables, are fairly high in protein (+/-4 gms per cup). The protein is incomplete as it does not provide all the essential amino acids but when combined with whole grains the protein is made complete. Being high in dietary fibre (+/-5 gms per cup) they will make you feel full without loads of extra calories, nourish the cells lining the walls of the colon, and help maintain a healthy colon.

Recent studies have shown that the phytonutrients in Brussels sprouts signal our genes to increase production of the enzymes involved in detoxification, which is the cleansing process through which our bodies eliminate harmful compounds. The high amounts of vitamin A, C and beta-carotene assists the body in fighting against infection and have the added advantage of promoting supple, glowing skin.

On top of that, other studies show Brussels sprouts have significant cardiovascular benefits as well. The phytonutrient indole-3-carbinol they contain lowers liver cells' secretion of the cholesterol transporter, apoB. ApoB is the main carrier of LDL cholesterol to tissues, and high levels have been linked to plaque formation in the blood vessels, causing cardiovascular disease.

When purchasing choose firm, compact, bright green and evenly sized sprouts. The organic Brussels sprouts are best as they have higher phytonutrient levels than conventionally grown varieties. To store, keep unwashed and untrimmed Brussels sprouts in a plastic bag or container in the vegetable compartment of the refrigerator. They can be kept for around 5 days. If you have to many to use in that period they can be frozen by blanching them first for between three to five minutes. and then freezing.

To prepare, cut the stem from each Brussels sprout and pull off outer wilted or yellowed leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves. If cooking whole cut an "X" deep into the stem end of each sprout which will help them cook quicker. To preserve the folate and vitamin C it is best to cook them as briefly as possible. This will also prevent the release of the unpleasant smelling suphur compounds which happens when overcooking. Overcooked Brussels sprouts are slimy, smelly and tasteless which is probably why many were put off eating them in the past. Boil or stir fry them for 5-8 minutes or steam them for under 10 minutes.

I hope that the recipes below will help you to enjoy Brussel sprouts as much as I do. Remember do not overcook!!

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Brussels Sprout Salad with Almonds and Parmesan
Created by Colin Cowie From Oprah.com

1 cup slivered almonds
2 lbs / 900 gms Brussels sprouts
1/4 cup olive oil or 3 tbsps olive oil and 1 tbsp truffle oil
3 tbsps fresh lemon juice
2 tbsps finely sliced chives
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 tbsps Parmesan cheese (optional or use Vegan Parmesan~Jackie)

Preheat oven to 350F / 175C. Place almonds on baking sheet. Bake 10 to 12 minutes, or until golden brown. Set aside to cool. Meanwhile, slice sprouts as thinly as possible. In large bowl, whisk together olive oil, lemon juice, chives, salt and pepper. Add sprouts, almonds and cheeze. Toss until combined. Serves 10 as side dish.


Stir Fried Brussels Sprouts (1)
By Mayo Clinic staff
In this recipe, quickly caramelized shallots add a sweet note to the sprouts.

3 tsps extra-virgin olive oil
3 shallots, thinly sliced (I use spring onions~Jackie)
1/4 tsp plus 1/8 tsp salt
1 lb / 450 gms Brussels sprouts, trimmed and cut into quarters
1/2 cup vegetable stock or broth
1/4 tsp finely grated lemon zest
1 tbsp fresh lemon juice
1/4 tsp freshly ground black pepper

In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and saute until soft and lightly golden, about 6 minutes. Stir in the 1/8 teaspoon salt. Transfer to a bowl and set aside. In the same frying pan, heat the remaining 1 teaspoon olive oil over medium heat. Add the Brussels sprouts and saute until they begin to brown, 3 to 4 minutes. Add the vegetable stock and bring to a simmer. Cook, uncovered, until the brussels sprouts are tender, 5 to 6 minutes. Return the shallots to the pan. Stir in the lemon zest and juice, the 1/4 teaspoon salt, and the pepper. Serve immediately. Serves 4.


Stir Fried Brussels Sprouts (2)
From VegBox
This recipe is quick, easy and delicious. It might even tempt committed sprout haters back into the dining room.

Up to 30 Brussels sprouts
1 tbsps sesame oil (or vegetable oil)
1 tbsp soy sauce or tamari
1 tbsp sesame seeds

If the sprouts are still on their stem, gently snap them off. Wash the sprouts and remove any yellowing leaves. If you think there might be bugs in your sprouts, soak them in warm, salted water for 10 minutes. This brings the bugs out... Rinse well before cooking. Slice the sprouts in half and dry them thoroughly. Heat the oil in a wok or large frying pan, until hot. Add the sprouts and cover. Cook, turning occasionally, for up to 3-5 minutes. (Test them after 3 minutes or so. They should be soft, but still with plenty of texture and a little crunch). Add the soy sauce and sesame seeds. Serve immediately. Serves 4 as a side dish.


Stir Fried Brussels Sprouts (3)
From the Vegetarian Times
We’ve paired them with omega-3-rich walnuts and walnut oil, then thrown in some dried cranberries for extra tangy flavour and antioxidant flavournoids~Vegetarian Times

2 tsp olive oil
½ cup coarsely chopped walnuts
1½ lb/ 700 gms Brussels sprouts, trimmed and halved
2 medium shallots, halved and sliced (¼ cup)
1 clove garlic, minced (1 tsp.)
¼ cup coarsely chopped dried cranberries
1 tbsps agave syrup
1 tbsps walnut oil

Heat large skillet over medium-high heat. Add walnuts, and toast 3 to 4 minutes, or until fragrant. Transfer to plate, and set aside. Wipe out skillet, and return to heat. Add olive oil, and swirl skillet to coat bottom. Add Brussels sprouts, and cook 5 minutes, or until browned, stirring occasionally. Add shallots and garlic, and cook 1 minute more. Stir in cranberries, agave, and 1 cup water. Partially cover pot, reduce heat to medium, and simmer 5 to 7 minutes, or until most of liquid has evaporated and Brussels sprouts are just tender, but not soft. Transfer to serving bowl. Stir in walnut oil and toasted walnuts, and season with salt and pepper, if desired. Serves 6.

Technorati: Brussels sprouts phytonutrients vegan recipes Brussels sprouts recipes Vegan recipes Vegan diet

Bok Choy or is it Bok Choi ?

Rosemary over at Blog Village mentioned I had not done an entry on bok choy, so here it is.

Bok choy, also known as Chinese mustard, celery mustard and pak choi, is a member of the Brassica family. It is a vegetable with long, crisp, white stems and dark green leaves.

It is very high in calcium, dietary fiber, folate, iron, magnesium, manganese, beta carotene and vitamins A, B1, B2, B6 and C. It also contains good amounts of vitamin B3 and zinc. On the down side it is very high in sodium. All in all a very nutritious vegetable.

You prepare and cook bok choy in a similar way to spinach. Prepare by washing well and cooking quickly in a pot, with just the water left on the leaves from washing, or by lightly steaming. Can be eaten raw in salads, added to stir fry or added to soup in the last few minutes of cooking. It combines well with soy sauce, ginger, hot peppers and sesame oil. Bok choy can be stored in the fridge in an unsealed plastic bag for 3 to 4 days.

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Bok Choy Salad
From dLife.com - For your Diabetes life
Submitted by: zacho531

1 medium head bok choy, diced
1 bunch green onions, chopped
1 3oz/85gm package ramen noodles
1/2 cup blanched slivered almonds
2 tbsps sesame seeds, toasted
1/3 cup olive oil
3 tsps lemon juice

Combine bok choy and green onions; cover and refrigerate. Mix the olive oil, lemon juice and ramen noodle seasoning packet. Chill. Break ramen noodles into small pieces; combine with toasted almonds and sesame seeds. Before serving, combine the cabbage mixture and noodle mixture. Add dressing and toss to coat. Consider adding a few dashes of soy sauce in the dressing for added Asian flavor.


Asian Mushroom and Bok Choy Soup
From the Vegetarian Times
To blanch bok choy greens, just plunge them into a pot of boiling water for 1 to 2 minutes, then rinse under cold water until cool.

1 tbsps tamari or reduced-sodium soy sauce
2 tsp chopped fresh ginger
1/8 tsp red pepper flakes
pinch of salt
2 tsp dark sesame oil
1 cup shredded bok choy greens, blanched
1/2 cup roughly chopped bok choy stems
8oz/227gm fresh shiitake mushrooms
3 scallions, trimmed
2 medium cloves garlic, crushed
1 bay leaf

Remove stems from mushrooms; rinse and finely chop. Rinse mushroom caps and thinly slice; set aside 1 cup. In large pot, combine mushroom stems, remaining sliced mushrooms, scallions, garlic, bay leaf, bok choy stems, tamari, ginger, pepper flakes and salt. Add 6 cups cold water and bring to a boil over high heat. Reduce heat to low, cover partially and simmer 45 minutes. Pour stock through strainer into clean pot or storage container; discard solids. In large skillet, heat sesame oil over medium-high heat. Add reserved mushrooms and cook, stirring often, until tender, about 3 minutes. Divide sauteed mushrooms and bok choy greens among soup bowls. Ladle some broth on top of each and serve. 4 servings.


Stir-Fried Soy Steak With Bok Choy
From VegCooking
by Ocean Drive Fusion
Serve with steamed rice or on a bed of rice noodles with a shredded cabbage salad tossed in a ginger-soy vinaigrette.

1 tsp cornstarch
1 tsp soy sauce 1/2 tsp sesame oil
1 tbsp water
3 tbsp vegetable or peanut oil, divided
3 or 4 dried red chilies
2 thin slices ginger, 2" x 1", cut into matchsticks
2 large garlic cloves, minced
8oz/227gm vegetarian steak, cut into thin strips (try VEGE Steak)
1 tbsp rice wine or dry sherry
1lb/450gm bok choy, sliced on the diagonal into 2-inch lengths
1/2 tsp sugar

In a small bowl, whisk together the cornstarch, soy sauce, sesame oil, and water. Heat 2 Tbsp. of the oil in a wok or large skillet over high heat. Add the chilies, ginger, garlic, "steak" strips, and rice wine. • Stir-fry, turning often with a slotted spoon, until the liquid evaporates, about 2 to 3 minutes. Transfer to a plate and wipe out the skillet. Add the remaining 1 Tbsp. of oil and heat over high heat. Add the bok choy and sugar and quickly stir-fry, just to coat in the oil, about 30 seconds. Cover and steam-cook for 1 to 2 minutes, depending on how crisp you want the bok choy. Add the cornstarch mixture and cook for a few seconds, until glossy. Makes 4 to 6 servings

Technorati Tags : bok+choy vegan chinese+vegetables

Don't Write Off Cabbage !

Many were put off as children by waterlogged, overcooked cabbage. They are much more popular now due to being served raw, steamed or lightly cooked so they remain tasty and keep their crunchy texture. Plus they are inexpensive, nutritious and healthy. They are a delicious addition to any meal.

Cabbages are part of the Cruciferae family which includes broccoli, Brussels sprouts and kale. The cabbage varieties are red, green, Savoy and Chinese. They have been recorded as far back as 200BCE in many parts of the world.

Nutrition wise they are very high in vitamin C, folate, omega_3 fatty acids and dietary fiber. They also contain high amounts of vitamins B1 (thiamin), B2 (riboflavin), B6 (pyridoxine) and A. Cabbages also contain the minerals manganese, calcium, potassium, iron and magnesium.

Cabbages have been known for their medicimal properties for hundreds of years. In recent studies it has been found that foods in the Cruciferae family inhibit the growth of breast, lung, stomach and colon cancer. Raw cabbage juice is used in the treatment of peptic ulcers and their high folate levels are excellent for pregnant woman. People with pre-exisiting or untreated thyroid problems are warned not to eat too much cabbage as the goitrogens in cabbage may interfere with their thyroid function.

When purchasing cabbage choose heads that are very firm. Do not purchase cut cabbage as it will have lost much of its vitamin C but rather purchase the smaller varieties of it to suit your needs. Store by wrapping in clingfoil or in a container like Tupperware in the refrigerator where it will keep fresh for a couple of weeks.

Cabbage can be used raw in salads and the juice added to vegetable juices like carrot juice. They can be steamed and stirfried or added towards the end of cooking to soups and stews. Enjoy!

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Recipes of the Day

Pressed Red Cabbage Caraway Slaw
from The Raw Gourmet
This is a highly flavored and impressive dish. If you enjoy this, try the same method with Asian sauce and experiment with different vegetables.

6 cups thinly sliced red cabbage (about 1/2 large cabbage)
1 large onion, sliced very thin
1 tsp sea salt
1 tbsp caraway seeds
2 tsps Liquid amino's, or nama shoyu or additional sea salt

Place vegetables in bowl. Sprinkle the sea salt, caraway seeds and Liquid amino's evenly over vegetables. With your hands, knead and toss the salad, crushing the vegetables in your hands for 5-6 minutes. Serves 4-6

Aunt Nettie's Cabbage Stir Fry
from Vegetarians in Paradise

1/2 head green cabbage, chopped or shredded
1 cup (237 ml) red cabbage, chopped or shredded
1 medium onion, chopped
1 Granny Smith apple, chopped
1 clove garlic, thinly sliced
2 tbsps canola oil
1 or 2 tbsps balsamic vinegar
Salt and pepper to taste

Combine all ingredients in a large skillet or wok and stir fry over high heat until vegetables are just softened, about 3 to 5 minutes. Adjust seasonings and serve it up to 4 hungry folks.

Spicy South Indian Cabbage (Cabbage Poriyal)
from Syvum Vegetarian Recipes

Cooking time (approx.): 8 minutes
2 tbsps oil
½ tsp mustard seeds
½ tsp split black gram (you could use lentils or dal instead)
4 green chillies chopped
6 curry leaves
2 medium onion(s) chopped finely
1 medium cabbage shredded
1 tsp cumin powder
½ tsp black pepper
1 garlic clove grated
4 tbsps grated coconut
a pinch of turmeric powder and salt to taste
1 tsp lime juice

Heat the oil in a heavy-based pan. Drop in the mustard seeds and let them crackle. Add the split black gram and fry till it is light brown. Add the green chillies, curry leaves and the chopped onions. Fry on medium heat for about 3 minute(s) or till the onions are pale.
Add the cabbage and the rest of the ingredients except the salt and lime juice. Stir-fry on high heat till the cabbage is well coated with the oil and looks glossy. Mix in the salt, cover and cook on low heat for about 5 minutes or till the cabbage is yet crunchy but cooked.
Mix in the lime juice. Keep covered for 2 minutes.
Serve hot with: Coconut Rice (Nariyal Chawal), white rice or Indian bread (Roti, Chapati, Pooris). Serves: 4

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