Meals That Heal – Gingered Brussels Sprout and Shiitake Pot Stickers

These look fussy to make with their folded tops, but I assure you they’re anything but. After I moisten the edge of the wonton wrapper, I quickly pinch and secure in any way I can to get the Brussels sprout and shiitake filling locked in. They wind up looking pretty in that ‘perfectly imperfect’ way. If I am serving these snacks as an appetizer, I brown them ahead of time and just keep them warm on a low setting in the oven. The salty-sweet soy dip absolutely makes these.

Eastern View: For a tasty way to enjoy the health benefits of Brussels sprouts, try this delicious Brussels sprouts recipe. Fresh, home-cooked meals are highly recommended by ayurveda as a means of promoting health and longevity.

Brussels sprouts are a storehouse of several flavonoid anti-oxidants like thiocyanates, indoles, lutein, zea-xanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offer protection from prostate, colon, and endometrial cancers.

Brussels sprouts are good for pacifying Kapha, hence also useful in a weight loss program. This vegetable is not recommended for Vatas, however if cooked well they can be included for all.

People who are 60 yrs plus age, they are in Vata phase of life and often have weak digestive systems, hence it is better to use well cooked vegetables to aid digestion. ( Wonder why these people mainly complain of gas and bloating? the reason is their digestive system is not able to handle raw foods of difficult to digest foods)

As Spring is Kapha season, this is a great vegetable to add to your meal during Spring season.

Western View: Brussels sprouts aren’t among the most well-loved vegetables. But as a member of the nutritionally potent cruciferous family, they’re worth a place in your healthy diet. Not only are Brussels sprouts a good source of protein, iron and potassium, but they also offer other benefits that can boost your overall health.

Vitamin C is essential for normal growth and development. The nutrient keeps your immune system strong and helps maintain the health of your skin, teeth and gums. Vitamin C protects your cells from damage as well, which can reduce your risk of heart disease and cancer. A 1/2-cup serving of Brussels sprouts contains 48 milligrams of vitamin C, which is about 50 percent of what men need each day and about 65 percent of what women need on a daily basis.

The average diet contains far less than the 25 to 30 grams of fiber needed for good health, according to the University of Maryland Medical Center. Fiber keeps your digestive system working normally, encourages regular bowel movements and prevents constipation. Fiber also helps reduce cholesterol levels, which can lower your risk of heart disease and stroke. A 1/2-cup serving of Brussels sprouts supplies 2 grams of fiber.

Often called folic acid, folate is a B vitamin that is present in large doses in leafy green vegetables. Folate aids in the formation of the neural tube and can help prevent certain birth defects such as spina bifida and cleft palate. It also plays a role in the formation and maintenance of DNA. Folate might reduce your homocysteine levels, which may reduce your risk of heart disease, according to MayoClinic.com. One-half cup of Brussels sprouts provides 47 micrograms of folate. This translates to about 12 percent of the 400 micrograms you need each day.

Brussels sprouts contain phytonutrients called organosulfur compounds, which have antioxidant properties. These beneficial compounds help protect your cells from oxidative stress, a type of damage that can harm your DNA. A report published in Recent Patents on Endocrine, Metabolic and Immune Drug Discovery notes that these same compounds also have some cancer-fighting properties and anti-inflammatory benefits.

Gingered Brussels Sprouts and Shiitake Pot Stickers

Ingredients

Dipping Sauce

• 1/4 cup tamari soy-sauce
• 2 tablespoons pure maple syrup
• 1/2 inch piece of fresh ginger, peeled and finely grated
• 1 green onion, finely sliced
• 2 teaspoons sesame seeds

Pot Stickers

• 1 tablespoon oil, plus extra for cooking
• 1 medium shallot, finely diced
• 1 cup thinly sliced shiitake mushrooms
• 2 cups sliced Brussels sprouts
• 1 clove garlic, minced
• 1-inch piece of ginger, peeled and minced
• Salt and pepper to taste
• 25 wonton wrappers

Instructions

• Make the dipping sauce: Whisk the tamari, maple syrup, ginger, green onion, and sesame seeds together in a small bowl. Set aside.
• Make the pot stickers: Heat the olive oil in a large saute pan over medium heat. Add the shallots. Stir and cook until fragrant and translucent, about 3 minutes. Add the shiitake mushrooms. Stir and saute the mushrooms until they start to soften, about 2 minutes. Add the Brussels sprouts, garlic, and ginger and stir. Season everything with salt and pepper. Keep stirring the filling until the Brussels sprouts are bright green and slightly wilted, about 1 minute. Remove from the heat, and allow the filling to cool slightly.
• Set out a small bowl of water. To assemble the pot stickers, divide the vegetable filling among the wonton wrapper. Take one filled wonton wrapper and dip your fingers in the the bowl of water. Moisten two sides of the wrapper, fold all sides together, and pinch along the edge to form a seal. Repeat with the remaining filled wrappers.
• Wipe the saute pan and heat a think layer of olive oil over medium heat. Fry the pot stickers in batches until they are golden brown on all sides, about 1 full minute per side. Add more oil to the pan as needed to finish cooking all the pot stickers.
• Serve the pot stickers hot with the dipping sauce on the side.

There’s no one size fits all for what you should eat. If you would like to talk with me about what is the right diet for you, sign up for a complimentary consultation. Just click on the link to my online calendar to find a good time that works for you.

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In health,