Brussel Sprouts w/Sunflower Seeds

~ Simple and Healthy Recipes ~

Brussel Sprouts w/Sunflower Seeds

Ashley Redford

MA~Holistic Health Educator and Therapist

Thinly cut up your brussel sprouts and toss into the pan with olive oil. Cook on med-high for about 5 minutes then add the sunflower seeds and Lawry's Garlic Salt-your preferred taste amount. You can cook until you see a slight browning or less time. Cooking with more of a "steaming" in mind will preserve higher nutritional value. You will find your time preference the more you cook this dish. 

BRUSSEL SPROUTS

Brussel sprouts are considered a cruciferous vegetable, which means that it has specific glucosinolates (phytonutrients with cancer-protective substances). They are high in fiber and highest in nutritional content when steamed. You may find additional cholesterol-lowering benefits from steaming. Daily consumption of brussel sprouts may also be beneficial for thyroid function.

Brussel sprouts are low in calorie (56/1 cup) and are ranged high to low in the following:

(taken from "the world's healthiest foods"-whfoods.org)

Vit K  243.1%

Vit C  128.9%

Vit A  40.3%

Folate  23.4%

Manganese  17.5%

Vit B6  16.4%

Fiber  16.2%

Tryptophan  15.3%

Choline  14.9%

Copper  14.4%

Vit B1  14.1%

Potassium  14.1%

Phosphorus  12.4%

Omega-3-Fats  11.2%

Vit B2  9.2%

Protein  7.9%

Magnesium  7.8%

Vit B5  7.8%

Vit B3  5.9%

Calcium  5.6%

Zinc  4.6%

SUNFLOWER SEEDS

Sunflower seeds have 82% Vit E, which is an antioxidant with an anti-inflammatory and cardiovascular   bonus.  Also the phytosterols help to lower cholesterol.  More beneficial nutrients come from magnesium, selenium, and Vit B1, 3, and 6. The calories are moderate at 204 for 0.25 cup, but they are filling so you don't need a large quantity.

Together this is a tasty, simple and high in nutrition recipe. I usually make this with Basmati Rice, Brown Rice, Baked Potato, or Quinoa. The meal prep from beginning to table ready is usually 30 minutes max. If you like this recipe, you can "Like" the blog and share it with your friends 

so they can benefit from dish.