The Power of the Brussel

The nutritional low down on BRUSSEL SPROUTS:
1. vit c - one cup has over 160% our recommended intake
2. vit K - 273% of daily value.
Vit K is getting plenty of attnetion as researchers discover more aobut its importance for normal blood clotting, maintaining bone health, preventing calcification of blood vessels and preventing liver and prostate cancer.
3. sulphoraphane - say whaaat? OK- this is a phytonutritient (plant nutrient) formed when you chew on their leaves. This compound boosts our body's detoxification process through activing enzymes, and clear out metabolic waste from our body. That sounds good and important! Studies have shown sulphoraphane may inhibit gowth of colon cancer and help control the spread of late-stage breast cancer cells.
4. Indole-3-carbinol - this wonder is found in all cruciferous veggies. It decreases LDL cholesterol that contributes to plaque formation in arteries.

GREAT! Now let's eat them:

2 tsp olive oil
2 medium onion, sliced
1 tsp oregano and thyme (fresh is best)
sea salt and pepper to taste
2 cups of Brussels sprouts, quartered
2 cups swiss chard leaves and stems, chopped
1/4 c capers
1/4 kalamata olives, pitted and chopped
1 clove garlic minced
1 tbsp balsamic vinegar
1/2 cup pine nuts, toasted

heat oil, add onion, thyme and oregano, season with S &P. Saute 5-10 minutes.
steam brussel sprouts 5mins. Add chard for another 3 mins.
Add steamed veg, capers, olives, and garlic to pan with onion. cook 2-3mins.
Add vinegar, stir, serve with pine nuts on top.

Enjoy it,
-Nicole (())

An easy snack treat

Roasted chickpeas - crunchy, protein packed treats you can eat like popcorn, or add the to salad, stir-fries, soups, etc.

2 cups cooked chickpeas
1 Tbsp mustard
1 Tbsp olive oil
Juice of a lemon
Pepper and sea salt (I like Herbamare)
1 tsp Cajun seasoning

Toss everything together, place on oiled pan and bake @ 375 F for 30 minutes tossing occasionally. Left cool and enjoy!!!!

Yum,
-Nicole x