Brussel Sprout Puree with Sesame Potatoes
Brussel Sprout Puree with Sesame Potatoes - A fast, filling vegetarian meal that is comfort food for both young and old
Healthy, because
Even smarter
Nutritional values
Brussels sprouts contain - besides plenty of vitamin C - so much vitamin B6 that almost your entire daily requirement and that of your child is covered. This B vitamin is important for good nerves and concentration. The brussels sprouts and potatoes add fiber to the dish, which is long-lasting and satiating and is also good for our intestines.
When your child is older, you no longer need to puree the florets; simply add the cream cheese. You could also serve an herb cottage cheese with the Brussels sprouts puree with sesame potatoes.
(Percentage of daily recommendation)
| Calorie | 487 cal. | (23 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 255.1 μg | (425 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 116 mg | (122 %) | ||
| Potassium | 1,232 mg | (31 %) | ||
| Calcium | 278 mg | (28 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 8 baby potatoes (about 2 oz.)
- 11 ozs fresh Brussels sprouts (or 8 oz. of frozen Brussels sprouts)
- ½ cup Apple juice
- salt
- white peppers
- Nutmeg
- 2 Tbsps Canola oil
- 1 ½ Tbsps Sesame seeds
- 4 ozs cream cheese
Kitchen utensils
Preparation steps
Rinse potatoes, place in a pot, cover and cook in salted water for about 20 minutes.
Rinse, trim and halve fresh Brussel sprouts (or thaw if frozen and cut in half). In another pot bring Brussel sprouts, apple juice, grated nutmeg and salt and pepper to a boil over medium heat. Cover and cook for about 12 minutes.
Rinse cooked potatoes with cold water, peel and cut into wedges.
Heat oil in a non-stick pan and add potato wedges and sesame seeds. Season with a little salt and cook, turning frequently, until crispy brown, 6-8 minutes.
Stir cream cheese into Brussel sprouts and puree with an immersion blender, adding enough water to form a creamy puree. Add salt and pepper to taste, reheat and serve with the sesame potatoes.
