Shaved Brussels Sprouts Salad
How about a raw Shaved Brussels Sprouts Salad with a lemony Dijon dressing? With Brussels sprouts being all the rage, a salad is a nice change of pace from roasted Brussels Sprouts. This recipe is healthy and delicious!
This Brussel Sprout Salad is transformed with a citrus vinaigrette which helps wilt, tenderize and flavor the cabbage.
Why You’ll Love this Brussel Sprout Salad
- It’s a copycat recipe of an extremely popular salad at a local, upscale restaurant, Late Harvest Kitchen.
- Brussels Sprouts are loaded with fiber and along with the fresh lemon vinaigrette, there are plenty of vitamins and minerals in every bite.
- Once you try it, you’ll be addicted!
Earlier this spring, I went out to dinner at a new restaurant in town with some girlfriends, Late Harvest Kitchen. The gals who had dined there previously raved about their shaved raw Brussels sprouts salad. It was dressed in a light lemon vinaigrette and topped with grated egg and finely chopped almonds, then finished off with Pecorino Romano cheese. I knew I had to make a version at home!
Frequently Asked Questions
How Do You Shred Brussels Sprouts?
The easiest way is to buy a bag of shredded Brussels sprouts in your market’s produce department. Otherwise, you can run them through the grating attachment of your food processor, carefully slice with a mandoline or benriner, or slice them thinly by hand with a sharp knife.
They can be cut lengthwise from the stem to the top or crosswise.
Can You Shred Brussels Sprouts Ahead of Time?
Yes. Just keep them airtight in the refrigerator for 2-3 days.
Is It Safe to Eat Raw Brussels Sprouts?
Yes, they’re perfectly safe and very healthy to eat raw. Unless, of course, you have any digestive issues that make digesting soluble fiber difficult. If you get gassy eating cauliflower and broccoli, you’ll likely have a similar reaction when eating Brussels sprouts.
Which Spelling is Correct, Brussel Sprouts or Brussels Sprouts?
It’s actually the latter, Brussels sprouts, since they’re named after the capital of Belgium.
Tips for Making This Shredded Brussels Sprouts Salad
My homemade version was heavenly. Not exactly like the restaurant version, but extremely tasty!
- I eliminated the egg, but if you’d like some protein added to this salad, boil and chill an egg. Grate half or more over the salad before tossing.
- Replacing the Pecorino Romano with Parmesan was a matter of convenience as I always have Parm in the fridge. Either cheese works well.
- You can certainly use your favorite nut. I’ve made this with cashews in the past, but chopped pecans or walnuts would also be delicious.
- PRO-Tip: You can purchase shaved Brussels sprouts at quite a few grocery stores, but I like them even thinner than what I can buy. I like using my Benriner to thinly slice them at home. Make sure to use a handguard so you don’t cut yourself! Or just slice them paper-thin with a sharp knife.
Even though Bill still claims to despise Brussels sprouts, he did eat a few bites of this on a recent trip back to the restaurant. He’d never admit it, but I know he actually enjoyed his few nibbles.
Health Benefits of Brussels Sprouts
This is the second recipe I’m posting for Breast Cancer Awareness week. Eating healthy foods is a way to keep your immune system in tip-top shape which is key to fighting cancer.
- Brussels sprouts and other cruciferous vegetables such as broccoli, cauliflower, and kale contain sulforaphane which, according to studies at the Linus Pauling Institute, can target and kill cancer cells without affecting healthy tissue.
- Brussels sprouts are also an excellent source of fiber, vitamins C and K, along with folate, manganese, vitamin B6, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids.
- Fiber helps prevent constipation and encourages gut health. 1/2 cup of cooked Brussels sprouts contains 2 grams of fiber.
- Vitamin K is a key element in blood clotting and bone health. Your intake of Vitamin K should remain consistent when taking the anti-clotting medication, Coumadin. So it may be best to just eat a few bites of this salad if you’re on this medication.
- High in antioxidants, Brussels sprouts can help with inflammation, heart health along with possibly reducing the growth of cancer cells.
- They also contain Omega 3 Fatty Acids which may help with inflammation, insulin resistance, and cognitive decline.
What good reasons to whip up this unusual and delicious salad! Health benefits galore plus a nice change of pace from the old standby, lettuce salad.
- Lemon Juice and Zest– Always use fresh lemons
- Dijon mustard – Grey Poupon is my go-to brand
- Kosher salt -Use about half the amount if using table salt (always to taste).
- Black pepper -Freshly ground tastes best
- Sugar – Regular granulated or you could use honey (to balance the tartness of the lemon juice)
- Olive oil – Extra virgin olive oil is what I use in salad dressings. California Olive Ranch brand has a harvest and a best used by date. That’s my go-to brand.
- Brussels Sprouts – Look for green (never yellow), tightly packed leaves, that are not dried, wilted, or spotted.
- Slivered or Sliced Almonds – Roasting brings out their essential oils. May also use cashews or another favorite nut.
- Grated Parmesan Cheese – Finely grated. May substitute Pecorino Romano Cheese which has a stonger, more piquant flavor.
More Brussels Sprouts Recipes You’ll Love:
- Oven Roasted Brussels Sprouts from A Mind”Full” Mom
- Honey Mustard Roasted Brussels Sprouts
- Easy Sauteed Brussels Sprouts
- Brussels Sprouts with Bacon, Shallots and Garlic
- Maple Syrup Mustard Glazed Brussels Sprouts
- More of the Best Salad Recipes
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon Dijon mustard
- 1 tablespoon finely chopped shallot
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon sugar
- 1/4 cup olive oil
- 1 1/2 pounds Brussels sprouts
- 1/3 cup sliced or slivered almonds, toasted (or cashews)
- 1-2 tablespoons finely grated Parmesan cheese
- Combine the lemon juice, zest, mustard, shallot, salt, pepper and sugar. While whisking continuously, slowly drizzle the oil into the shallot mixture until all of the oil is incorporated. Set aside.
- Remove any wilted or discolored leaves from your Brussels sprouts. Hold the stem end of the Brussels sprouts and thinly slice them crosswise until you get within 1/2 inch of the stem.
- Discard the stems and place the sliced sprouts in a serving bowl. Remove any tough pieces.
- Add the nuts and drizzle with the dressing. Gently toss until combined. Let sit at room temperature until the sprouts slightly soften, about 15 minutes.
- Sprinkle with the Parmesan to serve.
Adapted from Chow.com
You may slice your Brussels sprouts lengthwise, too.
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Amount Per Serving: Calories: 253Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 2mgSodium: 280mgCarbohydrates: 17gFiber: 6gSugar: 5gProtein: 7g
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