Saturday 28 November 2015


Crunchy Brussels Sprouts Chips

Makes 2 trays

Duration & Bake Time: 20 minutes

1. 400g brussels sprouts washed, rinsed and pat dry, cut stem and pluck leaves
2. 1 TBS olive oil
3. Salt to taste

1. Pre-heat oven to 170 degree C (350 degree F).
2. Wash and pat dry brussels sprouts, cut of stem and pluck out leaves. 
3. In a mixing bowl, add kale, 1 TBS olive oil, massage and mix well.
4. Sprinkle a little salt and mix well.
5. Bake in oven for 8-9 minutes until the edges start to turn brown. Keep an eye and watch it, to make sure that it doesn't burn, as it burns easily. Do not wait for it to turn brown, remove immediately.

Nutritional Value:
Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids. They are also a good source of iron, vitamin B2, protein, magnesium, pantothenic acid, vitamin A, niacin, calcium, and zinc. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.

Extra virgin olive oil is a particularly valuable of antioxidant and anti-inflammatory phytonutrients. Among these phytonutrients are many standout polyphenols. These polyphenols include tyrosols (oleuropein, tyrosol, hydroxytyrosol), flavones (apigenin, luteolin), secoiridoids (oleocanthal), anthocyanidins (cyanidins, peonidins), hydroxycinnamic acids (caffeic, cinnamic, ferulic, and coumaric acids), flavonols (quercetin, kaempferol), lignans (pinoresinol), and hydroxybenzoic acids (vanillic and syringic acids). Olive oil is a unique plant oil in terms of its fat composition, containing about three-fourths of its fat in the form of oleic acid (a monounsaturated, omega-9 fat). It is a good source of vitamin E and also provides valuable amounts of the antioxidant beta-caroteneas well as squalene, a much less common antioxidant that also plays a special role in skin health.

Additional Information:

Brussel sprouts are very healthy, but I always wonder how what other ways I can prepare it, as it tend to turn out soft and overcooked, or raw and undercooked for me. This way of preparing it is healthier than stir-frying and it double up as a delicious snack - no longer needs to feel guilty snacking :-)


Ingredients: 400g Brussels sprouts, 1 TBS olive oil and salt

Wash and pat dry brussels sprouts, cut of stem and pluck out leaves. In a mixing bowl, add brussel sprouts leaves, add 1 TBS olive oil and massage well.

Spread out on baking tray laid with baking paper.

Bake at 170 degree celsius for 8-9 minutes or until the edges start to turn brown. Do not wait for it to turn brown, remove immediately.

Lightly sprinkle some salt to taste.

Enjoy :-)

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