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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