Saturday, 4 December 2010

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Brussels Sprouts/Rosenkål/球芽甘蓝[qiú yá gān lán]


Preparation & Cooking Time: 10 minutes

Ingredients:
- 450g of frozen brussels sprouts
- Mediterranean Dressing (see next post)
- 1 TBS dijon mustard (optional)
- 1 TBS minced parsley (optional)

Directions:
1. Steam frozen brussels sprouts for 3-4 minutes or fresh brussels sprouts for 5 minutes.

2. Transfer to a bowl. Toss Brussels sprouts with the Mediterranean Dressing.

3. If you opt to include the mustard and parsley, add them to the Brussels sprouts when you add the dressing.

For babies:
From 10 months (without the dressing). The easiest way is to dish a portion out for baby and puree it in a blender after steaming.

Nuritional Value:
Brussels spouts is considered a super vegetable very beneficial to health.

Brussels spouts are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.

Consumption of Brussels sprouts, is known to reduce the risk of lung, colon, breast, ovarian and bladder cancer.

References:
http://www.whfoods.org/genpage.php?tname=foodspice&dbid=10#descr

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