BRUSSEL SPROUTS INFORMATION AND RECIPE

Last week, I received a family fruit and vegie box from Aussie Farmers Direct and boy, I was impressed! It was a perfect size for our family and the variety in the box was quite impressive. They looked fabulous, smelled delicious, and felt wonderful! Seeing Mr. Junior so excited about the box full of surprises was a priceless bonus! 

When the box arrived, we were about to have our dinner and there wasn't any time to make anything using the newly arrived treasures, so I had to wait despite my impatience. However, the next day, I couldn't resist the huge inspiration and urge to make something with them even though we had enough leftovers for dinner that day. I first thought of a broccoli salad as the whole family loves it but soon, the brussel sprouts somehow beat the broccoli and ended up in my hands ready to be used even before I noticed it. 

Using the recipe a friend of mine has given me, I made a brussel sprout salad full of goodness and colour! Before I move onto the health benefits of brussel sprouts and my tasty recipe, let me briefly introduce you Aussie Farmers Direct using their own words:

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Aussie Farmers Direct is an independently owned, multiple award winning, home delivery food business that sources fresh 100% Australian owned, grown and produced food, and delivers it direct to more than 130,000 households across six states of Australia.

Save time and money by shopping online with Aussie Farmers Direct and enjoy quality groceries, fruit & vegetables, organic produce, meat and dairy delivered direct to your door.

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Useful Information on Brussel Sprouts:

Brussel sprouts

• supply high levels of Vitamin C
• has cancer-inhibiting potential similar to -or according to some research results, even higher than- cabbage and other cruciferous vegetables (eg. broccoli and cauliflower)
• is considered to be an immune system booster
• is rich in folate (folic acid), potassium, and Vit K
• has some beta-carotene (precursor to Vit A).
• provide some cholesterol-lowering benefits if steamed. 
• are low in fat and sodium
• are high in dietary fiber
• are high in protein

It is also claimed that they may have some role in DNA protection.

It is recommended that to benefit from brussel sprouts (and cruciferous vegetables in general), they should be consumed at least 2-3 times a week (serving size at least 1-1/2 cups).

Cooking and Preparation Tips:

Remove stems and any discoloured leaves and wash them. You may even leave them in cold water for a bit to remove any insects that may reside in the inner leaves. 

Some people prefer to cook them whole. However, to cook them quickly and evenly, I suggest you cut them in half, cut them in quarters or just cut an X in the bottom of the stem before cooking. 

Steaming is claimed to be the healthiest way to cook them. However, I often boil but if you decide to boil too, plan ahead and make sure you don't waste the water. I generally add it to a soup that I cook afterwards. 

Don't over cook them as it changes the texture and the nutritional values of them. 

BRUSSEL SPROUT SALAD RECIPE

Ingredients:

Brussel sprouts (cut in half or quarters)

Chopped parsley

Chopped dill (optional)

Red capsicum 

Lemon juice to taste 

Olive oil

Chilli flakes to taste

Black pepper (optional)

Salt 

Method: 

Boil the brussel sprouts and let it cool for a little while. Once warm or cold, add the rest of the ingredients and in less than 10 minutes, voila! Your salad is ready! Best served when cool. 

Enjoy something fresh today!