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Brussels Sprouts and Kale Salad

  • Writer: Debbie Marsh
    Debbie Marsh
  • Nov 25, 2023
  • 4 min read
Fresh Vibes: My Go-To Raw Brussels Sprouts and Kale Salad

Brussels sprouts

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:

  1. Prepare the Vegetables:

  • Shave and slice the Brussels sprouts.

  • Stem and chop the kale.

  1. 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.

  1. Combine Ingredients:

  • In a large mixing bowl, combine the shaved Brussels sprouts, chopped kale, dried cranberries, and chopped pecans.

  1. 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.

  1. 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.

  1. 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.

  1. 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:

  1. As a Side Dish: Pair this salad with your favorite protein source (tofu, grilled chicken, or salmon) for a balanced and satisfying meal.

  2. Wrap it Up: Stuff the salad into whole-grain wraps or tortillas for a quick and portable lunch.

  3. Grain Bowl: Serve over a bed of quinoa, brown rice, or farro for a heartier meal.

  4. Top it Off: Sprinkle with additional toppings like crumbled feta cheese, sliced avocado, or a handful of sprouts for extra flavor and texture.

  5. 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.

  6. 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:


  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. Balsamic Vinegar:

  • Low in Calories: Adds flavor without excessive calories.

  • Antioxidant-Rich: Contains polyphenols with potential health benefits.

  1. 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.

  1. Sea Salt:

  • Mineral Content: Provides trace minerals that are essential for various bodily functions.

  • Electrolyte Balance: Helps maintain electrolyte balance in the body.

  1. Ground Nutmeg:

  • Anti-Inflammatory: Nutmeg has been associated with anti-inflammatory properties.

  • Digestive Health: May aid digestion and alleviate stomach issues.

  1. 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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