Lettuce every day gets old. Ask me how I know. Change it up without changing your diet with this flavorful Brussels sprouts salad recipe.
Not Your Average Salad
Most salads are an excellent choice for Keto, low-carb or other weight-loss diets. You’re getting leafy green vegetables stocked with vitamins and minerals, you’re avoiding carb-laden lunches like sandwiches and pasta, and you don’t have to deal with a mid-afternoon food coma.
It’s easy to get in a routine of packing the same old lettuce salad and baked chicken every day, but there’s a problem. Pretty soon, you’re going to hate lettuce and chicken.
You may grow to hate it so much that you use it as an excuse to eat other things. Have you ever used salad as an excuse to eat something you shouldn’t because you were good? It’s a common trap!
To avoid the temptation to reward yourself with junk, find simple lunches you can make that won’t make you hate salad or feel entitled to hit the dessert table.
For this salad, we’ll swap the lettuce for Brussels sprouts. Just wash them and chop them up and they’re good to go as your base.
Dried cranberries and roasted pumpkin seeds offer perfect toppers for this yummy salad. Be careful with your dried cranberry purchase though. Many companies add sugar to cover the tartness, which could pose an issue for your low-carb diet. Look for versions without added sugar.
Just Add Dressing
Part of the magic of this salad is the delightfully tangy dressing. And don’t worry — it’s easy to make.
You’ll start with equal amounts of Dijon mustard and balsamic vinegar. That is balanced out with olive oil, salt, and pepper.
Erythritol, a sugar alcohol, adds sweetness. Of course, you can leave this out if you don’t have any on hand or if you think you’d prefer it less sweet.
I love this dressing on all kinds of salad, so you can always use your leftovers on plain lettuce salad too.
Can You Eat Raw Brussels Sprouts?
While it may be new for you, it’s perfectly fine to eat Brussels sprouts without cooking them. As with most vegetables, they do taste different when they’re raw versus cooked, so you might try them both ways and see which you prefer.
The main benefit I see to eating them raw is being able to eat this salad faster!
Brussels sprouts are a cruciferous vegetable that are rich in nutrients and health-promoting compounds. While many people prefer to cook Brussels sprouts, eating them raw can provide even greater health benefits. Here are some of the benefits and effects of eating raw Brussels sprouts:
- Rich in nutrients: Brussels sprouts are a good source of vitamins C and K, fiber, and folate. Eating them raw can help preserve these nutrients, which can be lost during the cooking process.
- Promotes digestion: Raw Brussels sprouts are a good source of fiber, which is essential for good digestion. Fiber helps promote regular bowel movements, prevent constipation, and maintain a healthy gut microbiome.
- Boosts immunity: Brussels sprouts contain vitamin C, which is important for a healthy immune system. Eating raw Brussels sprouts can help provide a boost of vitamin C, which can help protect against infections and illnesses.
- Lowers inflammation: Raw Brussels sprouts are a rich source of anti-inflammatory compounds, such as glucosinolates and sulforaphane. These compounds can help reduce inflammation in the body, which is linked to a variety of chronic diseases, including heart disease and cancer.
- Supports weight loss: Brussels sprouts are low in calories and high in fiber, making them a great food for weight loss. Eating them raw can help promote satiety and reduce appetite, which can lead to a reduction in calorie intake and support weight loss.
- Improves heart health: Brussels sprouts contain compounds that can help improve heart health, such as fiber, vitamin C, and potassium. These nutrients can help lower blood pressure, reduce inflammation, and prevent the buildup of plaque in the arteries.
- May have cancer-fighting properties: Raw Brussels sprouts contain sulforaphane, which has been shown to have cancer-fighting properties. Studies have suggested that sulforaphane can help prevent the growth and spread of cancer cells.
While some people may find raw Brussels sprouts to be too bitter, they can be enjoyed in salads or paired with a flavorful dressing to help balance out their taste. By incorporating raw Brussels sprouts into your diet, you can support your overall health and wellbeing.
Shaved Brussels Sprouts Salad
Prep Time: 25 minutes
Cook Time: 0 minutes
Yield: 6 servings
Category: Salad, Side Dish
Description: Tired of lettuce? Change up your greens with this yummy Brussels sprouts salad.
- 3 cups (255 g) of finely shaved Brussels sprouts
- 1/3 cup (80 g) of dried cranberries (make sure sugar is not listed as an ingredient)
- 1/4 cup (60 g) of roasted pumpkin seeds
For the dressing -
- 2 Tablespoons (30 ml) of Dijon mustard
- 2 Tablespoons (30 ml) of balsamic vinegar
- 1 Tablespoon (15 g) of erythritol
- 1/4 cup (60 ml) of olive oil
- salt and pepper, to taste
- In a small bowl, whisk to combine the dressing ingredients and set aside.
- In a large bowl, toss the shaved Brussels sprouts with the dried cranberries and pumpkin seeds.
- Add the dressing to the salad and toss to combine.
- Season with additional salt and pepper, if needed.
- Refrigerate the salad for at least 1 hour before serving.
Nutrition: (Estimated and based on per-serving amounts.)
- Calories: 111
- Fat: 9 g
- Total Carbs: 9 g
- Fiber: 2 g
- Sugar: 4 g
- Net Carbs:7 g
- Protein: 7 g