Roasted Brussel Sprouts and Mint Radish Turnip Chive Saute'

Cut up 2 turnips and a bunch of radishes. 3 scallions, some mint and chives.

For the brussel sprouts cut the ends off and cut in half. Cut one white onion.

On medium heat add some olive oil and cook the radishes and turnips together for about 5 min then add one cup of water and 2 tablespoons of agave nectar. Salt and pepper. Reduce heat to simmer and cover for another 5 min. Check frequently they will be done when a fork can go through them easily.

For the sprouts I added any left over things in the fridge that needed to be cooked! For me that was zucchini, red bell peppers and mushrooms. Add a generous amount of olive oil, salt and pepper. Arrange in a roasting pan. At about 400 degrees for 35 minutes. Stirring frequently.  

 The sprouts are done when they are tender.

Health benefits of brussel sprouts 

Like many of its vegetable brethren in the cruciferous family, Brussels sprouts contain not only essential nutrients for our bodies, but also a few more health benefits that make eating them that much more enjoyable.

Here are eleven reasons that make Brussels sprouts taste even better.

Cholesterol 
The high fiber content (over 15% of our RDA) of Brussels sprouts lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to do so, ultimately lowering the cholesterol amount within our bodies.

DNA 
Recent studies have shown that certain compounds in Brussels sprouts block the activity of sulphotransferase enzymes that can be detrimental to the health and stability of DNA within white blood cells.

Antioxidants
A host of antioxidant ingredients are found in Brussels sprouts, including Vitamins C, E, and A, as well as the mineral manganese. Furthermore, flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol also serve well to protect against oxidative stress on the body's cells.

Inflammation 
Glucobrassicin, a glucosinolate particularly abundant in Brussels sprouts, has been shown to fight inflammation on a genetic level once converted into the molecule indole-3-carbinol, or ITC. Furthermore, one and a half cups of Brussels sprouts contain about 430 milligrams of omega-3 fatty acids (about ⅓ of the daily recommended amount) that are an essential part of our body's anti-inflammatory messaging molecules. Finally, the wealth of vitamin K found in Brussels sprouts has been shown to effectively regulate our body's inflammatory responses.

Cancer Prevention 
Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are shown to fight against and even prevent various cancers, including bladder, breast, colon, lung, prostate, and ovarian cancer.

Cardiovascular Support 
Brussels sprouts contain the isothiocyanate sulforaphane made from glucosinolates. This powerful compounds not only triggers anti-inflammatory activity in our cardiovascular system but may also prevent and even possibly help reverse blood vessel damage. By regulating inflammation within the body, Brussels sprouts can fight against the onset of heart attacks, ischemic heart disease, and arteriosclerosis. Furthermore, the lowered cholesterol mentioned earlier may also lessen the possibility of arterial blockage. 

Digestion and Diet
One cup of Brussels sprouts contains four grams (16% of the RDA) of dietary fiber, which can aid in digestion, prevent constipation, maintain low blood sugar and check overeating. The sulforaphane found in Brussels spouts also protects our stomach lining by obstructing the overgrowth of Helicobacter pylori, a bacteria that can lead to gastric cancer.

Vitamin K
Brussels sprouts are especially high in vitamin K (one cup contains 273.5% of the RDA), which promotes healthy bones, prevents calcification of the body’s tissues, serves as an antioxidant and anti-inflammatory agent, and is essential for proper brain and nerve function. 

Vitamin C  

The nutritional benefits of vitamin C (one cup contains over 161% of the RDA) found in Brussels sprouts ensure a healthy immune system, ward against hyper tension, lower blood pressure, fight lead toxicity, combat cataracts, and serve as a powerful antioxidant that prevents “cellular rust,” which can lead to atherosclerosis, heart disease, stroke and cancer. Vitamin A Brussels sprouts also contains over 20% of the RDA of vitamin A that boosts immunity, protects eyes against cataracts and macular degeneration, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.Folate A biochemical event called the methylation cycle relies on folate to properly transcribe DNA, transform norepinephrine into adrenalin, as well as transform serotonin into melatonin. Furthermore, folate suppresses the amino acid homocysteine that has been shown to contribute to heart disease. One cup of Brussels sprouts contains a healthy dose of folate (almost 25% of the RDA) and the health benefits associated with it.

Health Benefits of Radishes

The biggest health benefit of radishes is how filling they are, which can help you lose weight by satisfying hunger in very few calories. Factor in the high water content and carbohydrates and radishes can help keep weight loss under control.

Radishes are also high in vitamin C, making them a good detoxifier, eliminating toxins that can make you sick. This is especially true to prevent many types of cancer including; kidney, stomach, mouth and colon cancers. But this same vitamin C is also responsible for keeping illnesses like the common cold at bay, as well as chronic illnesses like diabetes and heart disease.

Another health benefit of radishes is due to their status as an anti-congestive, which relieves congestion in the respiratory system. When you get a cold, or an allergic flare-up or infections, a healthy dose of radishes can help clear up congestion for a quicker heal time.

Radishes are also a healthy and low calorie way to cure jaundice, urinary disorders, fever, insect bites and kidney disorders. These are just a few of the many health benefits of radishes.

Health benefits of Turnips

Vitamins

One cup of mashed turnips contains about 27 mg of vitamin C, an antioxidant. Most adults should consume between 75 and 90 mg of vitamin C daily to support tissue repair and immunity. Turnips also provide most of the B vitamins, including riboflavin, thiamin, niacin, folate and pantothenic acid. One cup also has 0.2 mg of the 1.3 mg of vitamin B6 you need daily. The B vitamins help with fat, carbohydrate and protein metabolism; nervous system function; and healthy skin, hair, eyes and liver.

Minerals

Turnips have 76 mg of calcium per mashed cup -- about 8 percent of the recommended daily value. You also get 407 mg of potassium, essential to healthy blood pressure and fluid balance, per cup. You need about 2,000 mg of potassium daily. Turnips also contain small amounts of iron, magnesium, phosphorus, sodium, zinc, manganese and selenium.

Fiber and Calories

With just 51 calories per mashed cup, turnips are a lower calorie choice than an equivalent amount of boiled potatoes, with almost 200 calories. The cup of turnips provides almost 5 g of fiber. Fiber can help you feel full, especially helpful if you are watching your calorie intake. In addition, fiber promotes a healthy digestive tract and low cholesterol.

Now all you have to do is add one serving of radishes , turnips and  brussel sprouts to your diet this week to reap all these amazing health benefits!

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