This week’s local vegetable is the much misunderstood but really good for you, Brussel sprout. I have included some inspiration and ideas below to enjoy this nutritious and unusual vegetable. One of my favourite way to enjoy Brussels is in a coleslaw…use 1/3 grated or finely sliced red cabbage, 1/3 white cabbage and 1/3 brussels…add some grated carrots and your favourite mayo, pepper and cream dressing and its simply delicious. Toss in some grilled and tasty bacon or prosciutto bits (and garlic if you like) and it’s even better! Another favourite of mine, grilled in the oven or on the BBQ, are bacon or prosciutto wrapped Brussels, shown above. The flavour combination is simply amazing, baste with olive oil and balsamic and season with salt and cracked pepper.
Nutrition – Raw Brussels sprouts (i.e. in Coleslaw) contain excellent levels of vitamin C and vitamin K, so are the perfect veg for winter. They also contain moderate amounts of B vitamins, such as folic acid and vitamin B6; essential minerals and dietary fibre. Brussels sprouts, as with broccoli and other brassicas (including Chinese broc.), contain sulforaphane, a phytochemical under research for its potential anticancer properties. Although boiling reduces the level of sulforaphane and vitamins, gentle steaming and stir frying till just tender, do not result in significant loss. This is a better way to cook them (by the way, this applies for all vegetables).
Have a super week ahead and enjoy eating well and staying healthy!