Tag Archives: vegetarian salad

Sweet & Sour Brussels Sprouts Salad

 

Ahhh the tiny but mighty Brussels sprout.  The divider of nations.  The cruciferous ruiner of relationships.  You get the idea.

Brussels sprouts tend to be a very polarizing vegetable.  For as many veggie lovers that swear by the carmelized candy that is roasted sprouts, there are another 1-2 sad souls who have been turned off by less-than-ideal preparations of boiled, rubbery, or wilty sprouts and swear off these delicate nutrition-packed powerhouses.

Brussels sprouts grow on stalks up to three feet tall, and each bud resembles a miniature cabbage, with a diameter of 1/2 -2 inches.  Typically sold in grocery stores removed from the stalk, they can be found in farmers markets and some specialty stores still attached.  They also are offered canned or frozen, though I cannot vouch for their nutrient content or flavor in such preparations.

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Brussels sprouts are members of the family which includes broccoli, cauliflower, and cabbage, known as Brassicas.  These vegetables are lauded in nutrition circles for their hefty doses of vitamins A, C, and K, folate, and anti-inflammatory and potentially cancer-preventing compounds.

Taken from the website “world’s healthiest foods” (whfoods.com), Brussels sprouts have a whole host of healthful benefits:

“What’s New and Beneficial About Brussels Sprouts

  • Brussels sprouts can provide you with some special cholesterol-lowering benefits if you will use a steaming method when cooking them. The fiber-related components in Brussels sprouts do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw Brussels sprouts still have cholesterol-lowering ability — just not as much as steamed Brussels sprouts.
  • Brussels sprouts may have unique health benefits in the area of DNA protection. A recent study has shown improved stability of DNA inside of our white blood cells after daily consumption of Brussels sprouts in the amount of 1.25 cups. Interestingly, it’s the ability of certain compounds in Brussels sprouts to block the activity of sulphotransferase enzymes that researchers believe to be responsible for these DNA-protective benefits.
  • For total glucosinolate content, Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Their total glucosinolate content has been shown to be greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. In Germany, Brussels sprouts account for more glucosinolate intake than any other food except broccoli. Glucosinolates are important phytonutrients for our health because they are the chemical starting points for a variety of cancer-protective substances. All cruciferous vegetables contain glucosinolates and have great health benefits for this reason. But it’s recent research that’s made us realize how especially valuable Brussels sprouts are in this regard.
  • The cancer protection we get from Brussels sprouts is largely related to four specific glucosinolates found in this cruciferous vegetable: glucoraphanin, glucobrassicin, sinigrin, and gluconasturtiian. Research has shown that Brussels sprouts offer these cancer-preventive components in special combination.
  • Brussels sprouts have been used to determine the potential impact of cruciferous vegetables on thyroid function. In a recent study, 5 ounces of Brussels sprouts were consumed on a daily basis for 4 consecutive weeks by a small group of healthy adults and not found to have an unwanted impact on their thyroid function. Although follow-up studies are needed, this study puts at least one large stamp of approval on Brussels sprouts as a food that can provide fantastic health benefits without putting the thyroid gland at risk.”  READ MORE HERE

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For those who are wary of Brussels sprouts, from past experience or a lack of experience, try this salad to introduce them.  Finely shaved sprouts are mixed with naturally sweet fruit (apples and raisins) and coated in a mixture of sweet and tangy dressing to produce a side salad, or even main dish, of healthy intent sneakily hiding under the guise of almost-dessert.  Everyone can feel good about eating this.  Try it at your next picnic, potluck, as a Thanksgiving or Christmas side dish, or just because it’s Tuesday night.

Brussels sprouts salad ingredients

Ingredients:

  • 1 pound Brussels sprouts, shredded or diced very finely
  • 1 apple, diced very thin
  • 1 tbsp honey
  • 1 tbsp mustard
  • 2 tbsp olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp lemon juice
  • 2 tbsp raisins

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Step 1: Rinse your sprouts, and either use a shredder or a sharp knife to finely dice them, and put in a large bowl.

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Step 2: In a separate bowl, mix the lemon juice, honey, mustard, vinegar and olive oil.  Use as high quality an oil as you are able.

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Step 3: Very finely dice and slice the apple.  The best & quickest way is to rinse the apple, then slice into fourths.  Cut out the middle core & seeds and discard.  Then lay each quarter on a side, and thinly slice.  Slice each of those in half and you should have very thin, bite-sized slivers of apple.

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Step 4: Mix the shredded sprouts, apple slivers, and raisins in a bowl.  Pour on the liquid dressing mixture, and toss well to coat.  You can serve hot, cold, or room temperature.  You can serve immediately, or let it sit in the refrigerator up to three days for the flavors to mix.

 

Chia, Quinoa & Greens Salad

 

For an awesome, easy lunch/side dish/snack that you can take on the go or whip up without heating the kitchen on a smoldering summer day, try this salad packed with power players. This would easily be layer-able in a mason jar, to take to work or school or anywhere on the go, or throw together right out of the fridge. It also tastes good made in advance if you use hardy greens that are amenable to some marinating.

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The base of any good green salad is of course the greens. Leafy greens are the super-veggies of the plant kingdom, and it is REALLY tough to have too much. There are plenty of species whose only food is leafy greens. We should try to emulate that as much as possible.

According to author, dietitian, and nutritional educator Jill Nussinow MS, RD, “Greens are the number 1 food you can eat regularly to help increase your health” (WebMD). Leafy greens are packed with vitamins & minerals, as well as heart- and gut-healthy fiber and plant-based chemicals, many of which we haven’t even discovered yet.

Leafy greens include kale, collards, mustard greens, beet greens, romaine, spinach, arugula or rocket, swiss chard, broccoli,  cabbage, and even iceberg. Start with a big heaping handful, at least 1-2 cups.

Next up is the buzz-worthy quinoa (pronounced keen-wah). Quinoa was domesticated 3,000-4,000 years ago in South America. It is a psuedocereal with edible  seeds, closely related to amaranth and buckwheat.  Quinoa contains essential amino acids (which our body cannot make on its own) like lysine, as well as an exceptionally high protein content, and minerals such as calcium, phosphorus, and iron. It is also gluten-free, making it a great “grain-like” choice for those with Celiac’s disease or a gluten intolerance.

The raw seeds have a soapy coating (called saponins) that make them unpalatable to birds. This is handy because the crops need less protection. However, that means most quinoa crops must be processed before sale for humans, so that we are able to eat it without feeling like we just licked a Dawn dish soap dispenser.

And our final power player here is the chia seeds. Chia seeds are a massive nutrition powerhouse, with just one ounce (2 tablespoons) containing 11 g of fiber, 4 g of protein, and about 100 calories while also providing about 1/3 your recommended manganese, magnesium, and phosphorus. There are claims that some ancient cultures would survive solely on chia seeds in times of duress.

Chia is easy to incorporate into baking, simply sprinkle a tbsp or two into any batter, from pancakes to muffins to oatmeal. You could also try a refreshing Chia Fresca as a beverage to get some chia in your life. While a little weird at first, it is a great habit to start to get enough water every day.

And finally, we top it off with whatever fresh veggies you are partial to. Just make sure to incorporate a variety, and at least 1/2-1 cup total. A tbsp of other nuts or seeds is also a great addition. Steer clear of too-high-fat toppings like cheese, meats, or even eggs. Add spices to taste.

Ingredients:

  • 1 1/2 cups mixed greens
  • 1/2 cup cooked quinoa
  • 1 tbsp chia seeds
  • 1/2 cup julienned carrot & cucumber
  • 1 stalk celery, diced
  • Handful grape tomatoes, cut in half
  • 1 tbsp sunflower seeds
  • 2 tbsp vinaigrette

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Step 1: Lay down your greens. Mix in your quinoa. (To cook: mix 1 cup with 2 cups water, bring to a boil. Cover, turn off heat. Let stand 10 minutes, fluff with a fork.)

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Step 2: Add in your vegetables, sprinkle chia on top.

Step 3: Whip up a fresh, super-simple vinaigrette by mixing 1 tbsp lemon juice, 1 tbsp olive oil, and 1 tbsp vinegar in a bottle, then shaking. Or drizzle on 1-2 tbsp of bottled dressing.

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If you want to make a portable layered salad, add ingredients in the exact opposite order: dressing on the bottom, then hard veggies, soft veggies, quinoa & greens.