Happy Monday MealMasters! Those who follow me know I refer to my kitchen as my “lab” because it’s where I enjoy experimenting with new recipes, ingredients, and my kitchen gadgets. This past week, I used my mandoline to add a different ingredient to my salad…BRUSSELS SPROUTS!! Brussels sprouts are members of the cruciferous vegetable family (the leafy green vegetables such as cabbage, broccoli, cauliflower, collards, and kale). They often get a bad rap because people may have bad memories from their childhood, but I swear they are the best and if you have emotional baggage from these tiny cabbage-like veggies, please give them a second chance. It may have been the way they were cooked in the past, but simply broiling them carmelizes their natural sugars and gives them a crispy outside with a tender center. Interestingly, it is those same sugars that can cause the gas and bloating that people associate them with. Toss them with extra virgin olive oil before cooking them. I also season with smoked paprika for a delicious smoky taste.
The reason I am so excited about using my mandoline is because adding shaved Brussels sprouts is a great way to add fiber, bulk, and crunch to a salad. Once shaved, they actually look like shredded lettuce. Brussels sprouts make a great addition to soups, sandwiches, and casseroles too. Adding them this way helps you get your daily 5-10 servings of vegetables. They are super easy to prepare and use. Simply cut of the bottom and peel off the outer leaves, rinse and slice in half. DO NOT SKIP THIS STEP, since this helps decrease intestinal gas (read:farts). They can be roasted, sautéed, or baked, or simply eaten raw. For lunch this week, I shaved them very thinly (1/16th of an inch) with my mandoline and added them to a delicious, hearty salad containing mixed greens, tomatoes, red onions, and mini bell peppers (see recipe).
March is National Colorectal Cancer Awareness Month, and a big part of colon cancer prevention is eating plenty of leafy green vegetables, among other things. Brussels are full of fiber which is important to maintain a healthy bowel, including helping you stay regular and avoid constipation. They are also rich in antioxidants, which are agents that help to repair damage to the body from day-to-day life, such as sunlight, pollution, or certain foods. Sprouts also contain anti-inflammatory benefits which also decrease cancer risk by decreasing inflammation. Lastly, they contain minerals and vitamins that are good for your overall health.
So give these little powerhouses a try. I think you will be in for a pleasant surprise!
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