Inspiring healthier eating one dish at a time

Brussels Sprout Slaw with Cranberries and Walnuts

Craving something green for St. Patrick’s Day but can’t stand the thought of boiled cabbage?  I’m right there with you!  Shake it up a bit this year, and serve this sweet and crunchy Brussels sprout slaw instead.

Brussels sprouts are cousins to cabbage, broccoli, and cauliflower, and all are classified as cruciferous vegetables.  While many dislike or won’t even go near them because of their strong odor when boiled, Brussels sprouts (and all cruciferous vegetables) are worth a second look.  They’re high in fiber, vitamins C, K, and folic acid, and many cancer-fighting compounds.  Sulforaphane is the compound in cruciferous vegetables, which accounts for the strong odor.  While it might not smell so good when cooked, sulforaphane has been shown to slow the growth of cancer cells, and even cause cell death of many types of cancer cells in lab research.

Brussels sprouts, and cruciferous veggies in general, smell (and taste) way worse when boiled and over cooked.  To enjoy their flavor, toss with olive oil, salt and pepper and roast in a 400 degree oven until tender, crispy, and caramelized – or eat them raw as in this recipe adapted from the American Institute on Cancer Research.  By the way, their website is an excellent resource for information on cancer research and prevention.


Brussels Sprout Slaw with Cranberries and Walnuts

Yield: 8 servings

Serving Size: 1/2 cup

If you don't have a food processor, use a sharp knife to cut the sprouts into thin shreds, starting from the core (bottom) and working to the top.

Ingredients

  • 3/4 lb Brussels sprouts
  • 1 Fuji or Gala apple, peeled, cored and finely chopped
  • 2/3 cup dried cranberries
  • 1/2 cup chopped walnuts
  • 1/2 tsp kosher salt
  • 1/8 tsp freshly ground pepper
  • 1/4 cup lemon juice
  • 1 Tbs extra virgin olive oil
  • 1/2 tsp dijon mustard
  • 1Tbs honey

Instructions

Trim the bottom from sprouts and remove any loose or bruised leaves.

Place shredding disk in food processor, and using feeder tube, gradually shred Brussels sprouts.

Transfer shredded sprouts to a mixing bowl.

Mix lemon juice, olive oil, mustard, honey, salt and pepper in a small bowl and set aside.

Add apple, cranberries, and walnuts to the sprouts.

Pour olive oil/lemon dressing over all, and mix well to combine.

Cover and refrigerate slaw for at least 30 minutes. Re-stir before serving.

This slaw is best served within 24 hours.

Notes

Nutrition Facts
Serving Size 1/2 cup
Servings Per Container 8

Amount Per Serving
Calories 132 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 156mg 7%
Total Carbohydrate 18g 6%
Dietary Fiber 3g 12%
Sugars 12g
Protein 3g 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Eat well!

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