Brussels Sprouts

Patrick Oltan NF-25 Professor Crocker

- Brussels Sprouts can be considered nutrient-dense because they are packed with the essential vitamins and minerals we need to live a healthy life. - Eating vegetables high in vitamin K is linked back to an anti-carcinogen lifestyle. Preventative cancer measures include having a nutrient-rich diet. Brussels Sprouts are packed with Vitamin K, Vitamin C, potassium, fiber, anti-oxidants, and promotes healthy bones .

The Benefits:

One Cup Contains:

One cup of sprouts =
65 calories 6.4 grams of fiber 5 grams of Protein 4% daily requirement of calcium 7% of Iron 29% of vitamin A 118% of vitamin C

How did this start?

The production of Brussels sprouts first began in the 18th century, when French settlers brought them to the United States. The first plantings began along the California Coast in the 1920s. Actual production began in the 1940s. Currently, there are several thousand acres of plants along Californias central coast of San Mateo, Santa Cruz, and Monterey.

Growing Brussels Sprouts:

The recommended planting date for Brussels sprouts in southern California is between June and July. For northern California it is between February and May. A Brussels sprout is ready for harvest after 90 to 180 days after planting. The plant first grows a large stalk, and then little buds grow along the stem. Each stalk usually grows 2 to 3 lbs. of Brussels sprouts.

Recent Discoveries:
-Breeding research has been used to improve the taste on Brussels sprouts. -In the city of Syngenta, Netherlands, they were able to focus on a compound called glucosinolates and it has resulted in a less biter taste and more healthy benefits. -The less acidic taste leads people to incorporating Brussels sprouts in their diet more frequently.

 Brussels sprouts have long been popular in Brussels, Germany. Brussels sprouts come from the same family as cabbage, collard greens, broccoli, and kale. The brussels sprouts range from an inch to an inch and a half in diameter. They are a good source of Vitamin A, Vitamin C, folic acid, and dietary fiber. They are also believed to protect against colon cancer.

More Facts:

The Recipe
Ingedients 1 1/2 pounds Brussels sprouts 3 tablespoons good olive oil 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Directions Preheat oven to 400 degrees F. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt, and serve immediately. Serves: 6; Calories: 109; Total Fat: 7 grams; Saturated Fat: 1 gram; Protein: 4 grams; Total carbohydrates: 10 grams; Sugar: 2 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 269 milligrams
8

Wellness Strategies
Im going to try to eat a lot of complex carbs. Going to avoid having a lot of sugar. Healthy fats instead of saturated fats. Drink a lot of water throughout the day.

Wellness Strategies
Avoiding soda. Exercise at least a few times a week. Get in the correct amount of vitamins and minerals. Avoiding fast food and junk food
10

References:
http://www.dennisselisseth.com/benefits-of-brussel-sprouts/ http://www.whfoods.com/genpage.php?tname=george&dbid=81

http://www.fatsecret.com/calories-nutrition/usda/brussels-sprouts?portionid=33989&p 1.000

http://www.foodnetwork.com/recipes/ina-garten/roasted-brussels-sprouts-recipe2/inde