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!
Shaved Brussels Sprouts Salad
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…which was dressed in a light lemon vinaigrette and topped with grated egg and finely chopped almonds, then finished off with Pecorino Romano cheese.
Tips for Making This Brussels Sprouts Salad
It was heavenly. Not exactly like the restaurant version, but quite 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 that what I can buy. I like using my Benriner to thinly slice them at home. Make sure to use a hand guard so you don’t cut yourself!
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 antioxidents, 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.
Photos and text updated from 2012.
You may need these supplies to make the Brussels sprouts salad recipe:
More Brussels Sprouts Recipes You’ll Love:
- Honey Mustard Roasted Brussels Sprouts
- Easy Sauteed Brussels Sprouts
- Crispy Asian Brussels Sprouts from The Baker Mama
- Brussels Sprouts with Bacon, Shallots and Garlic
- Oven Roasted Brussels Sprouts from A Mind”Full” Mom
- Maple Syrup Mustard Glazed Brussels Sprouts
- 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 almonds, roasted (I've also used 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
Amount Per Serving: Calories: 253 Total Fat: 20g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 16g Cholesterol: 2mg Sodium: 387mg Carbohydrates: 17g Net Carbohydrates: 0g Fiber: 6g Sugar: 5g Sugar Alcohols: 0g Protein: 7g