Brussels Sprouts and Kale Salad

Fresh Vibes: My Go-To Raw Brussels Sprouts and Kale Salad
Hey there! So, let's talk about something that's been a forever favorite of mine – raw Brussels sprouts and kale. I've been a fan since my raw food days, and there's this salad I whip up repeatedly, especially when the holiday season brings in the cooler vibes.
This salad is my jam because it's simple, crazy healthy, and oh-so-fresh. It's like a green explosion on your plate, and the best part? It's a Plant-Based Flex wonder that I'm excited to share with you.
Now, I'm gonna level with you. I've made this salad so many times that I tend to get lost in the whole process and forget to take pics. My bad! So, let's get into the nitty-gritty of this Plant-Based Flex magic!
Brussels Sprouts and Kale Salad Recipe:
Ingredients:
Salad:
- 12-16 oz fresh Brussels sprouts, shaved and sliced
- 1 bunch green curly kale, stemmed and chopped
- 1/2 cup dried cranberries
- 1/2 cup chopped pecans
Dressing:
- 1/2 tablespoon agave or maple syrup
- 1/4 tablespoon balsamic vinegar
- 1/4 tablespoon avocado oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon herb spices
Instructions:
- Prepare the Vegetables:
- Shave and slice the Brussels sprouts.
- Stem and chop the kale.
- Make the Dressing:
- In a small bowl, whisk together agave or maple syrup, balsamic vinegar, avocado oil, sea salt, ground nutmeg, and herb spices. Adjust the seasoning to taste.
- Combine Ingredients:
- In a large mixing bowl, combine the shaved Brussels sprouts, chopped kale, dried cranberries, and chopped pecans.
- Toss with Dressing:
- Pour the dressing over the salad ingredients.
- Use clean hands to gently massage the dressing into the kale and Brussels sprouts. This helps to soften the kale and evenly distribute the flavors.
- Let it Sit:
- Allow the salad to sit for a few minutes to let the flavors meld together. This will also allow the kale to absorb the dressing.
- Fluff Up and Serve:
- Before serving, fluff up the salad with a fork to ensure the ingredients are well mixed.
- Adjust the seasoning if necessary.
- Serve:
- Serve the salad as a side dish or a light, healthy meal.
This raw Brussels Sprouts and Kale Salad with Cranberries and Pecans offers a combination of textures and flavors, with the sweetness of cranberries, the crunch of pecans, and the earthy goodness of Brussels sprouts and kale.
Estimated Nutrition Facts:
Note: These are rough estimates and can vary based on specific ingredients and serving sizes.
Serving Size: 1 cup
- Calories: 150
- Total Fat: 8g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 180mg
- Total Carbohydrates: 18g
- Dietary Fiber: 5g
- Sugars: 8g
- Protein: 5g
- Vitamin D: 0%
- Calcium: 80mg
- Iron: 2.5mg
- Potassium: 350mg
Estimated Nutrition Facts are based on the use of agave or maple syrup for dressing.
Serving Suggestions:
- As a Side Dish: Pair this salad with your favorite protein source (tofu, grilled chicken, or salmon) for a balanced and satisfying meal.
- Wrap it Up: Stuff the salad into whole-grain wraps or tortillas for a quick and portable lunch.
- Grain Bowl: Serve over a bed of quinoa, brown rice, or farro for a heartier meal.
- Top it Off: Sprinkle with additional toppings like crumbled feta cheese, sliced avocado, or a handful of sprouts for extra flavor and texture.
- Make it a Party Dish: This salad is a fantastic addition to potlucks and holiday gatherings. The vibrant colors and fresh flavors make it an appealing dish for any occasion.
- Meal Prep: Prepare a batch at the beginning of the week for easy, grab-and-go lunches or dinners. The kale and Brussels sprouts hold up well in the fridge, and the flavors often deepen over time.
Remember, these are just suggestions; feel free to get creative and make this salad your own!
Healthy Benefits of the Ingredients:
Each ingredient in the Brussels Sprouts and Kale Salad brings its own set of health benefits. Here's a breakdown:
- Brussels Sprouts:
- Rich in Fiber: Supports digestion and helps maintain a healthy gut.
- High in Vitamins: Excellent source of vitamins C and K, promoting immune function and bone health.
- Antioxidant Properties: Contains antioxidants that help protect cells from damage.
- Kale:
- High in Nutrients: Packed with vitamins A, K, and C, as well as minerals like iron and calcium.
- Antioxidant-Rich: Contains flavonoids and carotenoids that combat oxidative stress.
- Anti-Inflammatory: The omega-3 fatty acids in kale contribute to its anti-inflammatory properties.
- Dried Cranberries:
- Antioxidants: Cranberries are rich in antioxidants, which may contribute to overall health.
- Urinary Tract Health: Some studies suggest that cranberries may help support urinary tract health.
- Pecans:
- Heart-Healthy Fats: Pecans are high in monounsaturated fats that may benefit heart health.
- Rich in Nutrients: Provide essential nutrients like manganese, magnesium, and zinc.
- Antioxidant Properties: Pecans contain antioxidants that help neutralize free radicals.
- Agave or Maple Syrup (for dressing):
- Natural Sweeteners: These alternatives to refined sugar add sweetness without causing blood sugar spikes.
- Antioxidants: Maple syrup, in particular, contains antioxidants that may have anti-inflammatory effects.
- Balsamic Vinegar:
- Low in Calories: Adds flavor without excessive calories.
- Antioxidant-Rich: Contains polyphenols with potential health benefits.
- Avocado Oil:
- Heart-Healthy Fats: Rich in monounsaturated fats, which are good for heart health.
- Vitamin E: Contains vitamin E, an antioxidant that supports skin health.
- Sea Salt:
- Mineral Content: Provides trace minerals that are essential for various bodily functions.
- Electrolyte Balance: Helps maintain electrolyte balance in the body.
- Ground Nutmeg:
- Anti-Inflammatory: Nutmeg has been associated with anti-inflammatory properties.
- Digestive Health: May aid digestion and alleviate stomach issues.
- Herb Spices:
- Flavor and Nutrients: Depending on the herbs used, they can add flavor and contribute additional nutrients and antioxidants.
By combining these ingredients, you're not only creating a tasty dish but also a nutrient-packed powerhouse that supports overall health and well-being.
So there you have it – a simple, hearty Brussels Sprouts and Kale Salad that I've been enjoying for years. It's a go-to for me, especially when the holiday season rolls around and I want something that's not just tasty but also healthy. Give it a shot, and let me know what you think! And hey, if you're into more healthy recipes, keep checking in. I'll be dishing out new ideas regularly. Happy and healthy munching!
Disclaimer: Remember, I'm not a nutritionist, just a food enthusiast sharing what works for me. Always consult with a healthcare professional for personalized advice. Enjoy this salad, but make sure it fits your dietary needs and preferences. Happy eating!
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