Crunchy Brussels Sprouts Chips

Makes 2 trays

Duration & Bake Time: 20 minutes

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

Directions:
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 :-)

References:
http://nomnompaleo.com/post/15661311142/brussels-sprouts-chips
http://ohsheglows.com/2015/11/21/mouth-watering-crispy-brussels-sprouts-plus-7-ways-to-flavour-them/
hhttp://www.whfoods.com/genpage.php?tname=foodspice&dbid=10
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=132

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 :-)

Pan-fried Duck Breast

From my mother-in-law Birgitte's recipe

Serves 4

Preparation & Cooking Time: 25 minutes

Ingredients:
- 3 - 4 Duck breasts
- Salt & pepper to taste
- 400g Brussels Sprouts chopped into quarters (optional)

Directions:
1. Sprinkle salt and pepper on the duck breasts.

2. Pan fry duck breasts skin facing down on high fire until golden.

3. Turn down to low fire (no. 4 on my stove) and fry for 10 minutes .

4. Drain off excess oil, leaving just sufficient amount for frying. Turn duck breasts over and fry on the meat side for 8 minutes or until tender (the meat should look rosy, when you slice it).

5. During the last 5 minutes, add in brussel sprouts and stir-fry the vegetables, leaving the duck fillet untouched.

6. Slice into pieces and serve with potatoes.

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