~ 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.
