I’m a huge fan of seasonal eating, but Brussels sprouts are one veggie that I could consume year-round. Not only are they delicious, but they also provide many health benefits. They are really east to prepare too! This Brussels sprout salad is a simple, easy dish that can be served as a side, alone or topped with a protein of choice to make a meal.
Brussels are a food group that is naturally low in fat and calories. They also provide a good amount of protein. They are loaded with potassium, calcium, folacin and Vitamin A. In addition, they provide a good amount of fiber (great for filling you up) and Vitamin K. Being one of the greatest suppliers of Vitamin K, Brussels are a great choice for keeping the skeletal structure healthy. This healthy dose of Vitamin K can also help offset poor nutrition and lifestyle habits.
Our immune system and gut health can greatly benefit from Brussels sprouts. This mighty veggie supplies a large amount of Vitamin C, which is great for combating illness and disease. Vitamin C helps to reduce inflammation and cell damage, thereby protecting against autoimmune responses and disease.
The phytonutrients, compounds and antioxidants which Brussels provide help support liver function (especially important during the spring season), slow down free radical cell damage and help to detoxify the body. Again, something which our body naturally wants to do this time of the year as we transition through seasons.
We’ve been learning more about the importance of gut health and its connection to the brain. Supporting a health gut lining, micro biome and lowered inflammation is important! Glucosinolates found in Brussels help to protect the lining of the digestive system and stomach. Sulforaphane helps and supports the digestive process, helping to prevent bacteria overgrowth. Fiber, which is provided by this veggie, also aids in support of the digestive system and proper function.
In addition to the many benefits already listed, Brussels also help eyes and skin health. Furthermore, they may slow the aging process, assist with proper nerve function, may help combat diabetes, balances blood sugar in the body and has been shown to improve brain health.
When cooking Brussels, keep it simple!
As a kid, we may have turned our nose to them because they were served plain and soggy. Personally, I love using them in salads, slaws and roast them for a crisp, tasty finish. I’m a huge fan of roasting them with avocado oil, coconut oil (or other oils) in a cast iron skillet. Lightly seasoned or tossed in an infused balsamic. Want to jazz things up? Add bacon!
Below is a super simple dish that’s easy to prepare. When storing or keeping this dish to last longer, I recommend not adding the dressing until you’re ready to serve. I encourage you to switch it up with seeds, fresh herbs or whatever your taste buds crave.
Brussels Sprout Salad
2 cups shredded Brussel sprouts*
1 small red onion, thinly sliced
¼ cup dried cranberries
½ cup shredded carrot
½ cup pumpkin seeds
½ cup Honey Basil Lemon Dressing (see recipe below)
Directions:
Add shredded Brussels sprouts to a large mixing bowl. Top with sliced onion, cranberries, carrot, pumpkin seeds, and dressing. Mix well and serve.
*You can purchase the Brussels sprouts already shredded, or shred them yourself at home with a cheese grater.
Honey Basil Lemon Dressing
Juice of 4 lemons
2 tablespoons honey
1 garlic clove, minced
½ cup extra virgin olive oil
1 teaspoon dried basil
sea salt and black pepper to taste
Combine all ingredients in a small bowl and mix with a fork. Store refrigerated in an airtight container for 7-10 days.