Shaved Brussels Sprouts and Kale Salad with Orange Vinagrette
December 9, 2015 • By Emily Ann
I don’t know about you but between the binge eatings that happen during the holidays, I like to try to keep my diet as clean as possible (it doesn’t always work out that way but I really give it the ole college try).
Anyway, this week I happened to find myself with a large amount of brussels sprouts and created a yummy salad. I have no idea why I purchased some many of these healthy little nuggets but after making this salad, I sure am glad I did!
If you have never had a shaved brussels sprouts salad, I’ll tell you that it’s not like your typical field greens. They are definitely more dense but when shaved thin, they are delightful. The mixture of ingredients in this dish captures the fall season while the orange vinaigrette takes us back to summer, making it great light meal while in between the heavy holiday gatherings.
I hope you find this is a delightful and healthful as we did.
WHY you should give it a try:
Brussels Sprouts
- Brussels sprouts are in the cruciferous vegetable family along with cabbage and broccoli. This family boasts high amounts of antioxidants and generally promote good health when consumed regularly.
- a 1/2 cup serving of brussels sprouts provides the body with 48mg of vitamin C (about 147% of the RDA and 604 IU of vitamin A, which is approximately 25% of the RDA. Vitamin C is an important antioxidant and vital for our immune system. While vitamin A keeps eyesight healthy and prevents macular degeneration.
- These nuggets of health are also high in folate which is great for pregnant women in preventing neural tube defects.
- They are also low in calories and high in fiber making them perfect for helping with weight management
Kale
- Being a part of the cruciferous vegetable family, kale contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including I3C, an anti-inflammatory compound that may work at a foundational level to help prevent inflammation.
- This green leafy vegetable is also high in vitamin C, and beta-carotene which helps protect cells from cancer-causing chemicals. They are also anti-inflammatory which is helpful in curing osteoarthritis, asthma and rheumatoid arthritis to name a few.
- Many people think your best source of calcium is from cow’s milk but what they may not realize is that Kale is a fantastic source of this bone strengthening mineral and can be used as a substitute for those who are lactose intolerant or those who simply choose not to drink milk.
Oranges
- Vitamin C protects cells from cancer-causing chemicals. It is also anti-inflammatory which is helpful in curing osteoarthritis, asthma and rheumatoid arthritis to name a few. Not to mention vitamin C is also vital for the proper function of a healthy immune system.
- In a study done in December 2003 citrus appeared to offer the most significant protection against esophageal, mouth, larynx and pharynx, and stomach cancers.
- The high amount of soluble fiber and protein keeps digestion moving at a steady rate which keeps the colon healthy, keeps you fuller for longer and regulates blood sugar to prevent spikes and crashes and has been proven to lower cholesterol.
WHERE to get the goods:
- All of the ingredients for this recipe are readily available year round at your local market. Brussels sprouts peak season is fall and into winter, Kale is best mid January through April and oranges are delicious year round fruit.
HOW to enjoy it:
- This salad is great as a meal by itself but can also be used as a starter to a larger meal.
- I dress the salad as I go in order to prevent any wilting from uneaten greens.
- 2 cups brussels sprouts, shaved
- 1 cup baby kale, thinly sliced
- 1/2 cup pomegranate seeds
- 1/4 cup walnuts, chopped
- 1/4 cup goat cheese crumbles
- juice from 1 orange, about 1/3 cup
- 3 tbsp red wine vinegar
- 3 tbsp EVOO
- 2 tbsp dijon mustard
- 2 tbsp honey
- 1/4 tsp orange zest
- To shave brussels sprouts- Holding on to the stem end of the brussels sprouts, thinly slice them crosswise until you get within 1/2 inch of the stem or stick a fork into the stem of the sprout and slice on mandolin slicer set on the thinest setting.
- Add all ingredients into bowl and toss with dressing.*
- Whisk all ingredients together and pour onto salad.**
- * I typically only use 1/2 of the dressing for this salad, and save the other half to use throughout the week.
- ** If the entire salad will not be eaten in one seating, add the salad to the bowl and then dress individually as to not wilt the remaining salad.