It's Not Easy Being Green

When we talk about being green, or our carbon footprint, it is more than just buying the next hybrid car.  Being green involves lifestyle choices: what clothes to buy, where to buy them, considering how they are made, where they are made...the agonizing list continues.  In this global economy our choices are many and their effects even greater, especially when it comes to food.


I am currently reading Barbara Kingsolver's book, "Animal, Vegetable, Miracle", one family's testament to green agriculture--that they could eat only what they could grow or at least buy locally. As she puts it, "This was the year we made ever attempt to feed ourselves animals and vegetables whose provenance we really knew..."


In the first chapter in a section entitled "Oily Food" she puts into perspective the dirty truth that our seemingly innocent grocery store veggies are hiding under their waxy skins, "Americans put almost as much fossil fuels into our refrigerators as our cars...about 17% of our nation's energy use...If every US citizen ate just one meal a week (any meal) composed of locally and organically raised meats and produce, we would reduce our country's oil consumption by over 1.1 million barrels of oil every week..." 


Kind of shocking when put so concisely.  Other good sources for this type of information are: Michael Pollan's "The Omnivore's Dilemma" or if you are more visually inclined, the documentaries "King Corn" and "Food Inc.". 


I'll keep you posted, more insights from Barbara as I continue reading...        

Sesame Noodles with Purple Kale and Crushed Chimayo Chile

You have waited patiently dear followers, and true to my word the promised recipe incorporating my beloved purple kale is here. Excellent, while still steaming fresh off the stove, but also just as nice when cold, the next day out of the fridge.

The Recipe:

Quinoa Spaghetti Noodles (1 Package)

Boiling Water

EVOO*

Pinch Salt

1 large Onion, slivered lengthwise

1 large Yellow Bell Pepper, slivered lengthwise

1 and 1/2 teaspoons Black Sesame Seeds

1 teaspoon Crushed Red Chimayo Pepper (like the stuff you put on Pizza)

1 bunch Purple Kale, chopped

1 Portabella Mushroom, sliced

2 tablespoons Braggs

1 tablespoon Agave Nectar

1/4 cup Tahini**

2 tablespoons Sesame Oil

1 tablespoon Garlic Chile Oil

As you may have guessed you boil the water with the salt and oil. When boiling rapidly add package of noodles.*** Agitate/stir frequently as these noodles have the tendency to stick together.

Sliver the onion and bell pepper. Put in a frying pan with the sesame seeds and crushed red pepper with what you feel is enough olive oil. Saute until the onions are clear.

Place chopped kale and portabella mushrooms in another frying pan (slightly larger than the first) with about a 1/2 inch of water for a steam saute.**** Add the braggs and agave nectar, stir frequently until the kale is completely wilted and the water has mostly boiled off.

Add all three pots and pans together into one mixing bowl. Add tahini, sesame oil and garlic chile oil to taste. May need additional braggs or tahini in order to make it creamy and salty enough.

Yum. Eat regularly.

*EVOO is an abbreviation for Extra Virgin Olive Oil that I think (embarrassingly enough) has filtered down from the fanatical Rachel Ray. I use "extra virgin" because it is unrefined, cold pressed, from the first press so therefore less processed, and no chemicals are used in the processing. This gives you a more healthful product with a more desirable taste. I will blog on the health benefits next post.

**Tahini also deserves its own post. A product of ground sesame seeds (think peanut butter made out of sesame seeds) and popular in Middle Eastern foods, I buy the unsalted version. It is awesome raw but usually more affordable and easier to obtain when roasted.

***You can use any type of noodles but I use these to curb wheat consumption and increase the nutritional value of the food. Quinoa is an ancient grain who's claim to fame is its high protein content. Cooking and tasting much like wheat noodles, and not altogether expensive, it makes a great substitute.

****I prefer the steamed saute because the nutrients that are lost during boiling or a typical steaming method are retained, there is no green (or purple in this case) water to pour off.

Told You So.

So I found this article in our local newspaper, "The Albuquerque Journal", a couple days ago. I am leaving it here for you to peruse and as validation of my claims that.... VEGETABLES ARE GOOD FOR YOU!

Do look forward to a post on sesame noodles with purple kale and tahini once I find the notebook I wrote it down in...

Leafy Greens May Fight Lung Cancer

By Journal Staff Report

Leafy green vegetables could offer smokers and former smokers some protection against lung cancer, according to a new study led by a Lovelace Respiratory Research Institute of Albuquerque.

Some multivitamins and folate, a substance found in vitamin B complex, also might offer the same protections, according to a statement released by the National Cancer Institute.

Steven Belinsky, a Lovelace Respiratory Research Institute research, led the study.

"This study suggests that diet and dietary supplements could help in preventing lung cancer," Belinsky said in a news release.

Researchers analyzed cells found in the sputum, or phlegm, of about 1,100 current and former smokers, who also completed questionnaires about their diets.

Researchers found several substances, including leafy green vegetables, affect a process that plays a role in the development of lung cancer.

Higher intake of leafy green vegetables, multivitamins and folate helped reduce the likelihood of that process, the study found.

"Additional research is needed to independently validate the current observations, and also to help resolve contradictions between varying studies," said Sudhir Srivastava of the National Cancer Institute. "Such studies are important steps for the future success of chemopreventive strategies."

The Color Purple (in vegetables of course)

As you may have guessed already it is very important to supplement your diet with all the colors of the rainbow (and no, skittles will not suffice). When you cook, ask yourself what would make your food prettier (seriously) and go for it. That's how I started adding slivered raw red beets into my salads when I wasn't even sure that I liked beets and also how I stumbled upon this gorgeous purple kale at my local food coop. I couldn't resist, even if it was overpriced. When you get food that pleases the sense of sight you prize it and are more likely to eat it entirely instead of letting end up like my dearly departed tofu. My friend Joe, the old cook at my first waitressing job, said that, "People taste food in three different ways; first when they see it, second when they smell it and third when it actually hits the palate."

I agree with old Joe (he was also an ex-con and owned

two vintage Jags): you taste what you see. From a Chicago Tribune article by Janet Helm I learned that the purple hue is derived from anthocyanins a phytonutrient from the flavanoid family that is key in preventing and fighting an array of diseases and cancers.

(The photo above is a shot of the blue water created when boiling kale for soup...mmmmmmmmmm.)

Kale itself (no big surprise) is extremely healthy tipping the scale on nutritional value and containing practically nonexistant calories (if steamed or eaten raw, other preparations will add more calories, duh!). It also belongs to the Brassica family of cruciferous vegetables, along with our beloved brussel sprout. Super high in Vitamin K (1328%), Vitamin A (192%) and Vitamin C (89%) it also contains other healthful vitamins and minerals including: manganese, fiber, copper, tryptophan, calcium, B6, Potassium, iron, manganese, vitamin E, omega 3 fatty acids, B2, protein, B1, folate, phosphorous, and B3 in descending order.

So what does this really mean to you? Things high in Vitamin A are high in beta carotene (the stuff in carrots that's good for your eyes). Beta carotene prevents cataracts, improves night vision and helps prevent skin cancer. Vitamin C prevents scurvy of course! But it also helps you to absorb other things like iron and ward off the evil cardiovascular disease. Vitamin K's most common association is that it assists in the clotting of blood but it should also be known that it also helps you absorb calcium which could protect against osteoporosis, fractures and cancer.

In closing let me say that I think thus far we have learned the value in eating our vegetables, so for Christ's sake:

EAT YOUR F*ING VEGETABLES!!!!!!!!!

Braggs. Liquid Amino Acids?

You may have noticed I often use Braggs Liquid Amino Acids in many of my recipes. You may be asking yourself, "What the heck is Braggs?" and wondering why I use it ALL the time. Your nagging questions will be answered here:

I use Braggs as an alternative to table salt, and as I am sure you are well aware--sodium (the evil element Na, atomic number 11), though essential for health, in excess leads to a plethora of health related disorders including cardiovascular disease and weight gain. Braggs does contain sodium, just not nearly as much. Braggs is also a healthy choice in lieu of soy sauce or tamari (though you can obtain tamari that is low sodium and wheat free). Braggs is made from "Healthy, Certified Non-GMO Soybeans" that have not been fermented and are gluten free. Their website at www.bragg.com is what you would expect from health extremists--information you will never need like a link to "What are Excitotoxins?" and they use abbreviations like ACV (apple cider vinegar) that for the novice take practically ten minutes to decode.

The inventors/purveyors of the product; Paul C. Bragg ND, PhD and self proclaimed "Originator Health Stores and Life Extension Specialist", and Patricia Bragg ND, PhD and self proclaimed "Pioneer Health Crusader, Health Educator, Author" (quoted from the bottle). As you might expect, they're crazy health-nuts. Surprisingly they both have Wiki pages! The first paragraph of Paul's bio questions the validity of his supposed birth year (he claims 1881 and genealogical research indicates a later date of 1895...hmmm..) Beyond this claim his whole history appears fudged and controversial, even the PhD (www.ahealedplant.net/bragg.htm). Patricia is not his wife but daughter in law, though she claims to be a daughter by blood (things that make you go hmmm...) Basically, they're health freaks who embellished their images for the purpose of selling more health products.

Regardless of the controversy, as extreme far-left advocates of raw food, fasting and physical exercise for a means of improving one's health and reversing disease, they are to me invaluable "health crusaders", as they again self-proclaim.

Containing 16 amino acids:

Alanine Arginine Aspartic Acid Glutamic Acid Glycine Histidine Isoleucine Lysine

Leucine Methionine Phenylalanine Proline Serine Threonine Tryosine Valine

and the following nutritional facts:

you should use it.

Better Than Ramen Noodles

If you are anything like me you grew up thinking that Oriental and Vegetable flavored Ramen Noodles are vegetarian. Surprise!!! They're not. The Americanized Ramen we grew up eating all too frequently in college is a bastardization of a traditional Japanese noodle dish, originating from China, and when holding true to tradition, would contain a base broth of chicken or pork--though not the long list of additives and preservatives like the dreaded MSG (mono sodium glutamate).

I would go so far as to caution instant ramen consumers of the health risks, a food high in sodium and carbohydrates and packed with preservatives is logically not healthy. (Though I'm sitting across from someone eating a fast food hamburger (I'm at Marble, for those in Burque)--which is clearly not nutritious.) The "All Experts Encyclopedia" online cites an urban legend in which a student gave himself scurvy subsisting only on ramen noodles. (Oh! And now the guy across from me is eating chicken nuggets too! He's gunna die dude.)

I would go so far as to claim that if you follow my simple recipe below it will take you just as long as instant ramen--only as long as it takes the water to boil and the noodles to cook. I highly suggest staging a race with your friend in the kitchen.

The Recipe

rice noodles (a handful)

boiling water (more than you will use, you can always pour it off)

any vegetables you have in your fridge, chopped*

braggs

cock sauce (no giggles)**

garlic chile oil***

*If they are veggies you would use in a salad keep them raw, if you would typically steam them then you should add them to the boiling water when the noodles are halfway done.

** And *** see photo for brands.

Basically you boil the water and chop your vegetables (that's all the work involved!). If any of the veggies require steaming throw them in at some point while the water is still boiling, that point depends on your discretion. Then you pour off some of the water, add the other vegetables and season with condiments to taste. I usually add tofu. Unfortunately today my tofu was found to have expired. Let us please have a moment of silence to mourn the loss of another unfortunate death inside my refrigerator. Tofu, you were my life, you supported me with protein that provided the "building blocks" of my body (whatever that slogan means), though you may be linked to estrogen based disorders in the body I don't believe it in moderate consumption. Tofu, I love you. We will be together again soon. Please bow your heads.

The vegetables I added were purple kale, carrot, yellow beet, red leaf lettuce, celery, and parsley (really an herb). The purple kale turned the steam water blue, I took some photos. I have heard that nothing in nature is blue (blueberries are actually purple when crushed). I am researching this because I am not really sure if I can trust a caterer who uses Sysco. And in my brief momentary research I realize the health benefits of purple kale and the existence of naturally occurring blue produce will have to wait.

Siam Cafe

As you may have gathered: I am a vegetarian and this is a vegetarian food and lifestyle blog. Per such definition I would like to include restaurant reviews and guides so a vegetarian would know what restaurants will accommodate stricter dietary parameters. This being said, I recently went to Siam Cafe, a Thai restaurant in Albuquerque, NM.

Located way out North San Mateo, it is not close to much unless you count Cliff's Amusement Park, the dollar theater, Hooters, Goodwill and places to get your car serviced. If you make the trek and are vegetarian you can enjoy a wide array of spicy tasty Thai food because vegetarian dishes comprise about half their menu. In fact there are so many choices, all averaging around $7.50, you should probably drag along a friend or two so you can try multiple things.

It's awfully hard to try something new especially after you know you love something specific on a menu, but I decided to be brazenly bold and do just that. My friend claimed they had the best drunken

noodles outside of New York City and really let's face it, with a positive review it's hard to resist lightly friend noodles with tofu, chile paste, bell peppers, onions, basil and lots of Thai chilies. We also shared a hot and sour soup. Normally I find the coconut milk based soups irresistible but this soup did not disappoint--the tofu was delicately melty completely absorbing the flavors of the spicy lemongrass broth and the mushrooms tender and meaty. Don't miss the curries! They truly are fantastic.

Thai food is known and researched for it's health benefits. Most attribute these to the spices used to flavor the food: including everything from the exotic galangal, Thai chilies, coriander (cilantro), fresh basil, coconut milk, lemongrass, turmeric and more. The lesser known galangal, native to Southeast Asia, relative to ginger, was lovingly dubbed by the renown herbalist St. Hildegard of Bingen (1098-1179) as the "spice of life". True to name it is known as an anti-inflammatory, aiding circulation and digestion, and it has been used as a treatment of everything from deafness to hiccups.

The Thai chile also deserves a shout out. Skinny, long, red chiles that are exceptionally spicy, it like all peppers belongs to the capsicum family indicating a healthful dose of capsaicin (what makes peppers so hot and makes your body release endorphins...your happy hormones). Peppers are fraught with health benefits so take a deep breath and read on... Peppers can help stabilize your blood sugar, increase metabolism, stop the spread of prostate, breast and skin cancers, benefit circulation and the cardio-vascular system, decrease inflammation of the joints, clear congestion, can be used for pain relief and externally for skin disorders like psoriasis. They are high in Vitamin C and A, fiber, potassium and iron. Eat with care as too many will cause gastrointestinal complaints and if your mouth is on fire drink a swill of your Thai Iced Tea (milk products are known to decrease the hot taste of chilies).

I have been going to the Siam Cafe now for over ten years and the food quality and service have always been exceptional. If you're in Albuquerque and you think you like Thai food I highly suggest you check them out. On a scale from spicy to boring I give them a "five chile pepper" spicy rating (obviously the spiciest).

*Again I borrowed some photos. Thank you nmgastronome.com and fotosa.ru for bringing your camera. Next time I won't forget. Promise.

Free Sassafras!

I was kidding when I said that you had probably heard the miraculous healing powers of brussel sprouts being extolled on the streets, but there was a time when Sassafras was more popular than snake oil. Being one of the first plants to travel back to Europe from the New World it was quickly used as an ingredient in toiletries such as perfumes and soaps, medicines, beer and tea.

It no longer enjoys such popularity. In 1960 it was banned by the FDA. Sassafras oil contains a compound known as Safrole that in one lab rat study was found to cause liver cancer. Though humans would have to consume an impossible amount of sassafras to reach the levels of safrole injected into the lab rats, sadly it can no longer be used as a food additive. This means your root beer is now flavored with..........wintergreen?! I am appalled. There must be some other reason for the ban, after all tobacco's legal (though they must label it as a know carcinogen and you can sell sassafras labeled as such too).

There is controversy about the ban. Some say the FDA couldn't regulate the trade of sassafras and therefore placed the ban. Others cite the fact that safrole is used in the production of MDMA a hallucinogenic substance found in ecstasy and other such products. Regardless it is clearly a misunderstanding and I encourage you all to take to the streets with signs that read "Free Sassafras", make t-shirts and give them away to your friends, write your senator, and do everything in your power to mobilize the masses around this dire issue (I'm serious about the t-shirts).

As far as health benefits go they are numerous, but often discredited because very little scientific studies have proven much of anything positive after the ban. But folklore and legend have passed down the secrets that sassafras can be used externally for soothing skin conditions like psoriasis, eczema and poison oak and internally as a diuretic (makes you pee so flushes your system), and as a diaphoretic (makes you sweat so used for fevers). It can be useful in an array of other conditions ranging from head lice to arthritis. Pregnant or lactating women should avoid consuming sassafras because the perpetrator, safrole, leaks into the mammary glands.

Most sassafras sold today does not contain safrole, so if your root beer purportedly contains sassafras it is benign. Some would argue that this denigrates the flavor and health benefits--but what else can we do? I'm going to take a trip to my local herb store and see if the sassafras they sell contains safrole. Look forward to another post on sassafras tea and in the future--how to brew your own root beer!!

*the first photograph was taken at Il Vicino in Albuquerque, specializing in wood fired pizzas they also have their own brew of root beer on tap.

*the second photo was stolen from thequackdoctor.wordpress.com (hope they don't mind).

Lentils!!!!!!!! Mmmmmmm...

Lentils. Mmmmmmmmmmmm lentils!!!!!

I love lentils! Yummy, satisfying lentils! Hearty, healthy, filling! I really shouldn’t go into the health benefits but I know you’re counting on me, and I love turning everything that goes into my body into the healthiest thing alive! (and yes, everything that goes into your body and my body was once alive…more on this in posts to come).

Though I am not one to count calories or monitor fat grams, lentils are very low in both and very high in protein and dietary fiber. This combination means they can help lower your cholesterol, stabilize blood sugar, and soothe digestive disorders.

“Beans, beans, good for your heart! The more you eat them, the more you…” reduce the risk of getting heart disease. Not only because of their ability to lower blood pressure and cholesterol but also because of the high proportion of folate and magnesium. Both minerals support strong arterial walls and increased oxygenated blood flow to your organs, including your heart.

I would love to go into the health benefits of the other ingredients but I simply do not have time. You should sit in front of your computer and await a full post on celery, brown rice, carrots and the rest of the ingredients because I know you have nothing else to do (teasing). I also would like to move beyond the health benefits of vegetables and into how you may be able to grow them within your own home even in the winter…so next week we may discuss how to sprout mung dhal. Can’t wait!!!

Recipe for Lentil Soup

¼ cup brown rice (or barley or kasha or any hardy grain)

1 cup lentils (I use both brown and red in equal proportions)

8 cups water

1 onion chopped

2 stalks of celery chopped

1 carrot chopped

1 golden beet chopped

½ bunch swiss chard chopped

4 tablespoons nutritional/brewers yeast

6 tablespoons braggs

½ teaspoon cumin

½ teaspoon coriander

a couple dashes cayenne

2 tablespoons chopped fresh parsley

You can pour the brown rice and lentils into the 4 quart saucepan you will use, wash and rinse thoroughly (some people recommend soaking, if you remember, soak them for a couple hours or even overnight. Cooking time for this recipe will only vary if you are using mung dhal or split peas). Bring to boil, then cover and lower heat to a simmer.

Chop onions, celery and carrot. These compose your broth so you want these in immediately to season the lentils and rice. Once cut, throw them in! Simmer on low heat for 30 minutes.

Chop remaining vegetables, add. Add half of seasonings, taste. If it tastes fine, don’t add anymore. If it tastes a bit bland add the other half. Be careful! You can always add more but you can never subtract. Boil for 15 more minutes. Serve and enjoy!

Lentils. Mmmmmmmmmmmm lentils!!!!!

How to Make Chai

The word Chai means tea in Hindi. Most would agree that Chai originated in India some 5,000 years ago. It arose most likely from the traditions of Ayurveda (translating from Sanskrit to mean "the science of life", it is a system of medicine found in India as far back as 10,000 years) though legend claims it was a secret recipe prized by royalty. Commonly it refers to a spiced tea with milk.

Generally made by steeping spices and black tea then boiling with milk, this tea is surprisingly healthy. The black tea itself contains antioxidants that fight free radicals, and as we learned two days ago these can prevent cancer. Black tea can also lower your blood pressure and cholesterol, and contains a third less caffeine than coffee. The fresh ginger is also noteworthy for its health benefits providing a boost to your immune system, improving circulation and digestion, as well as soothing the symptoms of the common cold, flu and sore throat. The other spices: clove, cinnamon, cardamom, black pepper and bay leaf contribute to this healthful melange by adding everything from fatigue reduction to aphrodisiac properties.

The Recipe

1/2 cup chopped fresh ginger

1 quart water

1/2 cup black tea

1 tablespoon

freshly ground cardamom

1 and 1/2 teaspoons freshly ground cinnamon

1/2 teaspoon freshly ground cloves

1/2 teaspoon freshly ground black pepper

4-5 bay leaves, freshly ground

1 quart milk (I use soymilk)

sweetener to taste

Begin by boiling the water and ginger for ten minutes. The more ginger the spicier the tea; I like it spicy so I add more than a 1/2 cup. Grind your spices and mix with the tea (I usually make a very large batch of the spices and tea to keep on hand for quick use. I use Red Label tea as pictured above because that is the way I was taught. I have used other teas but this one seems

to steep without releasing bitter tannins). Add the tea and spice blend, lower the temperature and steep for five minutes. Add the milk (tea should turn from black to beige), raise the temperature and bring the Chai to a rolling boil. Keep a very close watch at this point because the tea will boil over and cause quite the sticky mess. Sweeten to taste*.

* A note about sweeteners:

A lot of people see refined sugar, i.e. white sugar, as the culprit for many diseases. I believe that it is over consumed so when you have a choice of sweeteners at home, buy and use something else. Brown sugar, turbinado, and "sugar in the raw" all retain their molasses which is high in iron, calcium and various minerals like copper, manganese, potassium and magnesium.

I prefer to use honey or agave nectar. Honey is wonderful but you should sweeten by the cup and never boil it. Ayurvedic practitioners say it becomes rancid when cooked at high temperatures, though I am unclear how or why, I heed their advice. Honey has antiseptic properties, can ease sore throats and if raw and local can decrease the symptoms of seasonal allergies. Agave nectar is low on the glycemic index, which means it won't spike your blood sugar and it is still awfully sweet. It is a good choice for diabetics or those interested in loosing weight.

The recipe found above is a modification of the recipe used at Annapurna Chai House in Albuquerque. I worked there for years and after quitting created my own special blend that is spicier and milkier. Do play around with the recipe and adjust it to your tastes. Enjoy :)

Ok. So I'm pretty unfamiliar with blogging and the mechanics thereof so bear with me. For some reason unbeknownst to me I cannot control the layout of the photographs, though this is an improvement, as I would have liked photos to accompany yesterday's post. Ah, such is life.

Seeing that you are literate you should be able to bear with me and connect my descriptions to the photos. One is a photo of a stalk of brussel sprouts. Brussel sprout plants can grow up to 3 feet tall! The second photo is in the process of pan-steaming the sprouts and the third is the process of eating the slightly crisp yet deliciously tender delicacy.

I must warn you that I like to cook and invent the recipes you will see on this blog unless otherwise noted. I do not measure anything so some measurements may be slightly off. Use good judgment whenever following a recipe. If you look at the amount of brussel sprouts and the amount of caraway seeds and think, "That's way too much!" then you're probably right. Happy cooking!

Stop Free Radicals!

At some point when you were a child your mother probably tried to push brussel sprouts claiming they were "baby cabbages"...imagine. Though in a sense she was right. The brussel sprout comes from the cruciferous vegetable clan that includes not only cabbage but broccoli, cauliflower, and leafy greens such as kale. The etymology of the word cruciferous indicates a relationship to Jesus, well really just the crucifix. I like to think this is because of the miraculous healing powers of cruciferous vegetables but it is really just a name for the sake of identification: the flowers grow like a cross.

You have probably heard the miraculous powers of cruciferous vegetables being extolled on the streets, and what you hear is true. Not only can these oddly formed veggies help prevent cancer, they can also talk to your DNA and tell it to stop making cancer cells and produce cells that will actually fight to kill cancer. I'm not completely sure of the process but it involves glucosinolates, more specifically one called sulforaphane. Sulforaphane is produced when these vegetables are chopped or chewed--so for God's sake, don't swallow them whole. This powerful produce has been shown in studies (not cited here) to prevent and/or reverse breast, colon, bladder, lung, ovarian and prostate cancer. This family of veggies also assists with lowering the risk of heart disease, which I believe is still the number one cause of death for Americans. Also supporting a healthy immune system, the manufacture of collagen (for building skin, connective tissue, cartilage, and tendons), colon health, good digestion, prevents birth defects, and more.

But the miracles do not stop here. Brussel sprouts boast a ridiculous amount of Vitamin C (161.2% of your daily recommendation from the FDA) and Vitamin K (clocking in at a whopping 273.5%). In addition, ranking very well in delivering a healthful supply of Folate, Vitamin A, Manganese, Fiber, Potassium, and Vitamin B6 (ranking from 22% to 14% in descending order). Tryptophan, Vitamin B1 (thiamine), Omega 3 Fatty Acids, Iron, Phosphorus, Protein, Magnesium, Vitamin B2 (riboflavin), Vitamin E, Copper, and Calcium should not be forgotten bringing up the rear with percentages ranking from 12% to 6%. And vitamins are good for you. Need I say more.

Though the Brits voted them the most hated vegetable in 2002 I would argue they really are stupid twits and can't cook. Sorry for the national slurs, take no offence really--just follow the recipe below:

How to Cook Brussel Sprouts

1 cup brussel sprouts

1/2 cup water

1 tablespoon Braggs liquid amino acids (tamari and soy sauce can sub)

1/2 teaspoon caraway seeds

1/2 teaspoon red pepper flakes

1-2 tablespoons olive oil

1-2 tablespoons feta cheese

Clearly you should wash them first. Preferably you should soak them in case they have bugs, but who has time for that? Instead just choose your produce carefully. Look at the leaves, if they look like they have bites taken out of them then they have aphids. If they look yellowy with brown spots, they're probably old.

Now that you have your cleaned brussel sprouts cut them in half lengthwise. Boil them on high in the water with the braggs, caraway seeds and red pepper flakes. Use a frying pan such as a cast iron skillet (preferred). Once the water has boiled off pour in the olive oil. Let the sprouts lightly braise (a slight burn will enhance the flavor). Remove from heat, sprinkle with feta, serve and enjoy better health. Do share with your friends, especially if they're British, so they too can actually enjoy the exceptional taste of the notoriously misjudged brussel sprout.