Signs of spring are beginning to pop up all around us. The sun is staying out a little longer. The temperature is a little warmer. And the grass, shrubs, and trees are just a little bit greener. With St. Patrick’s Day coming up, you may be looking for ways to make your plate a little bit greener too.
I love making salads. They are such a great way to pack in fiber rich fruits and veggies in a fun and interesting way. One of the downfalls of a salad is that it often can’t be prepped in advance or it gets soggy. Choosing a hearty green like kale can help prevent this…..or you can try something different like….Brussel Sprouts!
Brussel sprouts are named for the city on Belgium and are available all year. They are at their best from October to March, making now a perfect time to add them to your menu. I know the thought of Brussel sprouts may take you bake to bad childhood memories of soggy and smelly sprouts, but it doesn’t have to be this way. Many veggies in the cruciferous family (broccoli, cabbage, cauliflower) are high in sulfur compounds that release when cooked. The longer the cooking process the more hydrogen sulfide is released and the more stinky the sprout. This recipe gets around that by using raw Brussel sprouts which are completely safe to eat.
Brussel sprouts have many health benefits. They are full of fiber and antioxidants which are great for reducing inflammation, supporting heart and gut health, and reducing risk of cancer. They are also rich in vitamin C with a serving of Brussel sprouts containing more than an orange.
You can certainly shred your own Brussel sprouts with a sharp knife or mandoline (always use the guard). I like to take some help from the store and pick up a bag of pre-shredded sprouts which are available in most larger supermarkets. You can also swap out the other ingredients to suit your preference and availability. Butternut squash makes a great swap for sweet potatoes. Walnuts or almond would be great in place of the pecans, and dried currants or raisins could be swapped for the cranberries. When choosing a cheese, I do usually recommend a cheese with a stronger or saltier flavor. That way you can use a smaller amount and still get all the wonderful flavor. Feta does work best in this recipe but a blue cheese could also work. The dressing packs a little bit of everything, sweet, salty, and tangy for a really well-balanced option not just for this salad but for any salad.
Brussel Sprout Salad
5 cups, Brussel sprouts, shredded
1 cup, sweet potatoes, cubed
½ cup, pecans, chopped
½ cup, reduced fat feta, crumbled
½ cup, reduced sugar dried cranberries
¼ cup, extra virgin olive oil
¼ cup, maple syrup
2 Tablespoons, apple cider vinegar
1 lemon, zested and juiced
½ teaspoon salt
¼ teaspoon black pepper
Preheat the oven to 350 degrees Fahrenheit. Line a baking tray with parchment paper and add chopped sweet potatoes. Roast for 25-30 minutes until soft and slightly browned. Remove from pan and place into a bowl to cool. While the sweet potatoes are roasting, heat a small skillet over low heat and add pecans. Toast in the pan for 5 minutes, stirring frequently. Remove from heat and allow to cool. Place shredded sprouts, sweet potatoes, pecans, and dried cranberries into a large bowl and toss to combine. In a small mason jar add the olive oil, maple syrup, apple cider vinegar, lemon juice and zest, salt and pepper. Shake to combine and then pour over the vegetable mixture. Toss to combine and top with feta cheese.
