Wednesday, December 18, 2013
Steamed Brussel Sprouts with Honey Mustard Dressing and nutrtional facts
So I will be the first to admit I have not cooked brussel sprouts for my family. When I was young I was served them after they had been boiled. I did not like them. Come to find out now that overcooking them causes them to give them a sulfur flavor. No wonder I didn't like them. I am finding that more and more that I like vegetables when they are not cooked very long. These can be eaten raw cut up small with dressing. I decided to try them out again. I was thrilled to find out all the health benefits as well. I enjoyed them.
Information about them:
1. They were named after Belgium Brussels. They were brought to the U.S. in the 1800s.
2. If over cooked they will have a sulfur taste to them.
3. They have 3 grams of protein per serving.
4. And 3.3 grams of fiber that is helpful in keeping your colon healthy.
5. Don't store cooked in fridge more than 3 days.
6. You can blanche fresh ones, and store them in the freezer for up to a year.
7. They are beneficial in helping your cardiovascular health.
8. If you eat crucifers 3 times a week you can reduce risk of developing cancer cells.. Brussel sprouts contain a compound known as isothiocyantes which are helpful in in eliminating carcinogens.
9. They contain 20 essential vitamins and minerals.
10. High in vitamin C. Great for good bone health. Helps make collagen for bones.
11. It contains folate, which is great for red blood cell health.
12. One serving contains more than a daily allowance of vitamin k.
13. High in vitamin A, which is great great for eye health.
Steamed Brussel Sprouts
3 C brussel sprouts, raw, chopped in 1/4 pieces
3 T olive oil
2 tsp honey
2 tsp salt
1 tsp garlic powder
1/2 tsp ground pepper
other spice options: chili powder, basil, rosemary, thyme,
In a steamer put water and let it come to a boil. Then place steaming dish on top of the boiling water and place the brussel sprouts in it. Steam until fork tender or desired tenderness.
Place in bowl and drizzle with oil and sprinkle on salt, garlic and pepper (and other spices if desired).
Serve warm with the dressing below if desired.
Other ways to eat brussel sprouts:
1. Raw, cut up with a vinaigrette on them.
2. Roast them in the oven with the oil and spice on them and cook at 425 degrees for 20 to 25 minutes.
Honey Mustard Dressing
3 T olive oil
1 T cider vinegar
1 T honey
2 tsp mustard
1/2 tsp salt
1/4 tsp ground pepper
Blend until all creamy.