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Eat Well Be Well – Brussels Sprouts!

Brussel Sprouts
Eat Well Be Well – Brussels Sprouts!

There aren’t many vegetables that inspire a reaction like the much-maligned, humble sprout. I’m one of the people who enjoys the addition of Brussels sprouts to the winter menu, but as my other half thinks they are the work of the devil, we don’t have them very often.

If you’re looking for reasons to include sprouts in your diet, here’s a few to get you started:

They are good for anyone trying to lose weight: 100g sprouts has just 45 calories, but contain around 3.4g of protein and 3.8g of fibre.

Sprouts are full of phytochemicals: thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates, which could help protect you from colon, prostate and endometrial cancers.

Brussels sprouts are packed with vitamin C: which along with antioxidant vitamins A and E help to protect your body from free radicals which cause it damage. They also pack a powerful vitamin-K punch. Vitamin K is good for your bone and it’s also thought to help prevent or at least delay the onset of Alzheimer's disease.

They are also a tasty source of minerals: like copper, calcium, potassium, iron, manganese, and phosphorus.

If that hasn’t convinced you to eat your sprouts, maybe these delicious recipes will?

Turkey and Brussels Bubble and Squeak Cakes with Red Pepper Sauce

From: www.totallytraditionalturkeys.co.uk

Serves 4

Ingredients

• 1kg floury potatoes, peeled, washed and cut into chunks

• 60g butter

• 200g Brussels sprouts, trimmed

• 1 small onion, peeled and very finely diced

• 300g cooked Totally Traditional Turkey, skinned and chopped

• 50g plain flour, seasoned with salt and pepper

• Rapeseed oil, for frying

• Sea salt and black pepper

• A little freshly grated nutmeg

• 4 eggs, poached

• Rocket, to serve

Method:

Boil the potatoes in salted water for 15 minutes until tender, drain, add half of the butter and mash well. Meanwhile cook the Brussels sprouts for 5 minutes until just tender, drain, cool and shake dry and shred finely.

Heat the remaining butter in a frying pan and fry the onion until just soft, cool slightly and add to the mashed potato.

Mix the sprouts with the turkey, potato and cooked onion and season to taste. Leave until cool enough to handle then shape into 8 cakes.

Tip the flour onto a plate, coat the cakes, and gently tap off the excess flour.

Heat a large frying pan and shallow fry the cake in rapeseed oil, do this in batches for 4 minutes each side, turning carefully.

Drain on kitchen paper and transfer to a baking sheet lined with greaseproof paper.

Serve with a little rocket, poached eggs, red pepper sauce (see below) and rocket.

Quick Red Pepper Sauce

• 2 tbsp olive oil

• 1 small onion, peeled and chopped

• 1 clove garlic, peeled and crushed

• 1 450g jar roasted red peppers, drained

• 1 tsp red wine vinegar

• ½ tsp caster sugar

• Sea salt and black pepper

Method:

Heat the oil in a saucepan and add the onion and garlic, fry over a low heat until the onion has softened. Add the red peppers and cook until they are heated through. Transfer the mixture to a food processor, add the vinegar and sugar and season with sea salt and black pepper, blend until smooth. Add a little water if you require a thinner consistency.

Serve warm or cold. This sauce will keep for up to 5 days in a fridge or freeze any sauce leftover.

Tip: You can use leftover mashed potato and cooked Brussels sprouts.

Per serving: 711 kcal, 34.9g fat, 12.2g saturates, 8.7g sugar, 1.7g salt

Peas and Brussels sprouts with Hazelnut and Orange Glaze

From: http://www.peas.org/

Serves 6

Ingredients

• 200g prepared Brussels sprouts

• 400g frozen peas

• 50g butter

• 50g hazelnuts, roughly chopped

• Zest and juice of one orange

• 1tsp sugar

• Sea salt and black pepper

Method

Cook the Brussels sprouts in boiling, salted water for 5 minutes or until nearly tender, add the peas, bring to the boil and simmer for a further 2 minutes. Drain and place into a warm serving dish. Meanwhile, melt the butter in a small heavy based frying pan. When the butter is foaming add the chopped nuts and fry for one minute until slightly golden. Add the orange juice and the sugar and boil for a further minute. Add the grated orange zest. Season with a little black pepper and pour over the sauce making sure that they are well covered.

PER SERVING (6) 179 kcalories, 6g protein, 9g carbohydrates, 13g fat, 5g saturated fat, 5g fibre, 3g sugars, 0.065g sodium.

Nutrition – as well as the nutritional value of the Peas this recipe contains: vitamin A, B complex vitamins, vitamin C, vitamin E, calcium, magnesium, iron, zinc, potassium and essential fatty acids omega 6.

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