As the strawberry season comes to a close, try tghis recipe to celebrate the potential in versatility.

Yoli’s at it again with another deliciously sweet twist on salsa. Strawberries!

Hey All! Here is my first mini-episode on Delicious TV. I hope you enjoy!

by Yoli Ouiya and J. Lucas, contributing writer

“We kids feared many things in those days – werewolves, dentists, North Koreans, Sunday School – but they all paled in comparison with Brussels sprouts.”
* Dave Barry

Maybe I was the weird kid; ok I was the weird kid! But still very cool. The few times I’ve had brussels sprouts during my pre-school days, I actually loved them. To me, they were little tiny cabbages and that alone was fascinating. I remember the rumor that kids hates my tiny cabbages and looking back I know why. They were never made in a way that would be enjoyable. Alas, I am here to change the faulty perception of brussels sprouts being the unlikable vegetable. I prefer my brussels sprouts roasted, as they taste like an entirely different vegetable then. The caramelization in the roasting process brings out an earthy sweetness that is beyond compare. To roast, simply follow the recipe from my ::Seasonal Eating:: Broccoli post.

Nutrients
1 cup of brussels sprouts provide a 100% days worth of vitamin K (helps the body absorb calcium) and Vitamin C. They are a very good source of numerous nutrients including folate, Vitamin A, B6, B1, B2, E manganese, fiber, potassium, copper, calcium, omega 3, iron, phosphorus, protein, magnesium.

Benefits
Based on recent studies, daily consumption of 1-2 cups of brussels sprouts provided dna protection, are anti-cancerous, support detoxification, provide antioxidants and anti-inflammatory support, digestive support because of high fiber content, and cardiovascular benefits because of cholesterol lowering properties.

Pick em, Store em, Eat em
They should be bright green and firm. If they are soft, loose, have extensive deterioration/bruising, and/or wilted/yellow, do not use. Keep them dry and whole until ready to use. They keeo well in your vegetable bin for up to 10 days.

Do not ever boil brussels sprouts as they will lose their nutritional value and over 70% of their cancer fighting benefits. The best way to prepare the sprouts are shredding them raw for a cole slaw or steaming them. They can also be roasted and stir fried without destroying many of its benefits.

Recipe

I have 2 recipes for brussels sprouts. The first is a cooked version from epicurious.com and the second is a my own raw brussels sprouts asian salad.

Pan-Browned Brussels Sprouts
Gourmet | February 1999
by John Dombek; Santa Clara, UT

(ingredients are always organic unless noted otherwise)
* 1/2 pound Brussels sprouts
* 2 large garlic cloves
* 1 1/2 tablespoons vegan soy-free butter
* 1 tablespoon olive oil
* 2 tablespoons pine nuts (optional)

Preparation:
Trim Brussels sprouts and halve lengthwise. Cut garlic into very thin slices. In a 10-inch heavy skillet (preferably well-seasoned cast iron) melt 1 tablespoon butter with oil over moderate heat and cook garlic, stirring, until pale golden. Transfer garlic with a slotted spoon to a small bowl. Reduce heat to low and arrange sprouts in skillet, cut sides down, in one layer. Sprinkle sprouts with pine nuts and salt to taste. Cook sprouts, without turning, until crisp-tender and undersides are golden brown, about 15 minutes.

With tongs transfer sprouts to a plate, browned sides up. Add garlic and remaining 1/2 tablespoon butter to skillet and cook over moderate heat, stirring, until pine nuts are more evenly pale golden, about 1 minute. Spoon mixture over sprouts and sprinkle with freshly ground black pepper.

::Raw:: Brussels Sprout Asian Salad

1 lb brussels sprouts
1/4 cup shredded carrots
2 tablespoons diced scallions
3 tablespoons toasted sesame oil (if you have an allergy, use olive oil)
1 tablespoon fresh lemon juice
1 garlic clove, minced
1 tablespoon minced ginger
3 tablespoons tamari or coconuut secrets’ aminos

Preparation:
Shred the brussels sprouts thinly using a a knife or a mandoline, if you have. In a large mixing bowl, place all the ingredients and toss gently. Allow to sit for 5 minutes. Serve.

“The tomato, star of earth, recurrent and fertile star, displays its convolutions, its canals, its remarkable amplitude and abundance, no pit, no husk, no leaves or thorns, the tomato offers its gift of fiery color and cool completeness.”
~ Pablo Neruda, Ode to Tomatoes

Nutrients
1 cup of tomatoes provide vitamins c (57% of daily needs), A, K, B 1 2 3 5 6, potassium, manganese, fiber, chromium, folate, copper, magnesium, iron, and small amount of vitamin e and protein.

Benefits
Tomatoes contain lycopene, which is an antioxidant. which has been shown to aid in prevention of cancer and heart disease. Aides in reducing the risk of prostate cancer and supports overall prostate health. Improves cholesterol and tomato juice has been shown to be a natural anti-inflammatory. It’s high amount of vitamin k is also important for bone health. In some cases, it was shown that cooked tomatoes were more active in prevention then in it’s raw form. A study by the University of California found that organically grown tomatoes are richer in flavonoids, mainly due to nutrient rich soil.

Pick em and Store em
Pick tomatoes with smooth skin and without any or much bruising.
The deeper the color, the better the tomato.
Do not store tomatoes in your refrigerator unless they are over-ripening.

Recipe
Tomato Mango Salsa

(ingredients are always organic unless noted otherwise)
3 medium heirloom tomatoes (or any variety available)
1 ripe but firm mango, peeled and diced
1/2 red onion
4 garlic cloves
1 jalapeno pepper
1 medium bunch cilantro
1/2 a lime or lemon
salt to taste

Preparation:
For a mild salsa, remove the seeds and rib of the jalapeno.
For a medium+ salsa, include the seeds.
Mince tomatoes, mango, onion, garlic, jalapeno, garlic and cilantro. Season with salt and add lime juice. Mix. Allow to sit for a few minutes before serving.

The Quickie Prep: Put all ingredients in a food processor and pulse.

photo courtesy of J. Lucas

Sea Vegetables also know as algae and seaweed are a world food of goodness. Some of the more recognizable types of seaweed are nori, hijiki, laver, wakame, kombu, and dulse.

Because of various heavy metals that have polluted water over the years, including arsenic being present in many sources of seaweed, make sure you purchase certified organic seaweed. A few trusted brands include: Maine Coast Sea Vegetables, Eden Foods, and Emerald Cove. You can find any of these brands at a local health food store or co-op. The 4th Street Food Co-op in NYC for example sells many of these seaweeds in bulk.

Most seaweeds are dehydrated and packaged; they just require a few minutes of soaking and a good thorough rinse.

Nutrients
1/4 cup of sea veggies (algae) provide over 270% of daily iodine needed, vit k, folate, magnesium, calcium, iron, and vit B, and lignans (a phytonutrient show to have cancer-inhibitors).

Benefits
They are noted for supporting healthy thyroid function, a preventative for cardiovascular diesease and birth defects, have an-inflammatory properties, and relief for menopausal symptoms.*

Recipe
Deconstructed Sushi Salad :: In honor of National Salad Month
3 servings

Salad
(ingredients are always organic unless noted otherwise :: conventional avocados can be used :: sea vegetables MUST be organic)
1 head green leaf or romaine lettuce, washed and chopped
1 1/2 cups cooked brown rice, cooled to room temperature (optional)
2 large avocados, sliced horizontally in thin slices
1/2 cup soaked hijiki or wakame **
3 raw nori sheets**

Dressing
1/4 cup hemp oil
2 tablespoon toasted sesame oil
2 tablespoon tamari
1 tsp powdered ginger
1/4 tsp cayenne pepper
juice of half lemon (or 2 tablespoons rice vinegar)

Preparation
Mix all the dressing ingredients and place to the side.
Assemble on plate in the following order (layered) – 1 large handful lettuce, 1/2 cup rice, 1/3 of avocado slices, and 2 heaping tablespoons of hijiki. Drizzle salad dressing over salad. With culinary scissors or hands, cut/tear 1 nori sheet into shreds and place on top of salad.

** Hijiki, wakame, and nori are all sea vegetables. You can find them at your local health food store.

* whfoods :: sea vegetables