By Lisa M. Pressey
I’ve never been a big fan of brussel sprouts, but then again I never ate fresh ones. What a huge difference! Since a cancer diagnosis almost 3 years ago, I have been moving my diet to be more whole food plant-based every chance I get. Although I didn’t like brussel sprouts, I decided to give them another try. After searching for recipes, I made some modifications and made crispy brussel sprouts and sweet potatoes.
I often get asked, why are you on a plant-based diet? I went on a plant-based diet after my diagnosis in the hope of beating cancer and increasing my survival rate. That plan worked out exceptionally well!
Another question, where do you get your protein from? Contrary to what you have been taught, protein exists in all plants. The difference is animal products are considered complete proteins because they contain all essential amino acids. In contrast, plant-based proteins are rich in some amino acids and lacking in others. With this in mind, you need to eat a well balanced diet that includes fruits, vegetables, legumes, grain, nuts and seeds to achieve optimal nutrition.
INGREDIENTS
- 1 lb. fresh brussel sprouts
- 2 medium or 1 large sweet potato
- brown rice noodles(Thai Kitchen)
- scallions
- sesame seeds
- olive oil
- 1 1/2 cups GF breadcrumbs
- Parsley – 1 1/2 tablespoons
- garlic powder – 1 tablespoon
- 1/4 teaspoon salt
- 1 cup almond milk
- 1 tsp rice vinegar
- 3/4 cup GF flour
- 1/2 cup cornstarch
- 1 teaspoon cayenne
SAUCE
- 3/4 cup coconut aminos
- 1 tablespoon rice vinegar
- 1/4 cup agave
- 1-2 teaspoons GF gochujang
- 1 tablespoon cornstarch
INSTRUCTIONS
- Preheat air fryer to 425 degrees F.
- Cut the bottom off the brussel sprouts, then cut in half. Bigger ones can be cut into quarters.
- In a bowl mix together unseasoned breadcrumbs, parsley, garlic powder, and salt, then set aside.
- In another bowl add flour, cornstarch, and cayenne. Next, add the milk and rice vinegar, then stir thoroughly to combine.
- Dip the brussel sprouts in the milk mixture, then roll them in the breadcrumbs. Drizzle a little olive oil over the top, then put them in the air fryer for 20 minutes.
- While the brussel sprouts are cooking, heat 1 tablespoon of oil over medium heat.
- Peel the sweet potato and dice, then add to the heated pan with either oil or water and cook until almost tender, about 8-10 minutes.
- Cook the noodles according to the package and get working on making the sauce.
- To make the sauce, add all ingredients to a measuring cup and mix thoroughly to combine. Cook over medium heat to thicken. If you like it spicy you can add more gochujang.
Where’s the protein in this meal? 1 cup of sweet potato has approximately 2.1 grams of protein, 1 cup of brussel sprouts has 3 grams of protein, and 1 serving of brown rice noodles has 4 grams of protein. The average person requires 0.8 grams per kilogram of body weight.
Finally, put the noodles in a bowl, add the sweet potatoes, brussel sprouts sesame seeds and scallions. For the finishing touch pour the sauce over the top and mix. This is in fact, a truly delightful and satisfying plant-based meal.
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