We have a tasty update about Brussels sprouts. In recent years, they’ve been selectively bred to remove their bitter side and enhance their nutty and sweet flavors. In this healthful salad, Brussels sprouts are combined with apples, pears, pomegranate seeds, shallots and Dijon-vinegar dressing. Rounding out the salad are green pumpkin seeds (pepitas) and goat cheese.
This Brussels sprouts salad is topped with goat cheese and pomegranate seeds.
Brussels sprouts were widely cultivated in Brussels, Belgium, during the 13th century, even though they originated in the Mediterranean. These tiny cabbages are related to broccoli, kale, collard greens, and — you guessed it — large cabbages. All these cruciferous vegetables have health-promoting benefits linking them to a lower risk of heart disease. They also contain compounds that can kill cancer cells and protect healthy cells, and they’re a good source of nutrients such as vitamins C and K, folate, carotenoids and fiber. In fact, Brussels sprouts provide more than 50% of your daily vitamin C needs and almost all your daily vitamin K needs. Vitamin K is important for bone health and blood clotting.
In the U.S., most Brussels sprouts are grown in California, and their peak harvest season is in fall through early spring. So now is a good time to buy them. When selecting loose sprouts, choose those that are bright green with leaves tightly compacted together. Avoid sprouts with yellow or wilted leaves. For the freshest option, choose sprouts that are attached to the main stem because they may retain moisture longer.
In addition to using Brussels sprouts in salads, they can be roasted, steamed or sauteed. Consider adding a cup of shredded sprouts to your favorite stew or soup for extra nutrition.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Shredded Brussels Sprouts Salad
This Brussels sprouts salad is topped with goat cheese and pomegranate seeds.
Serves: 8 / Prep time: 15 / Total time: 30 minutes
12 ounces Brussels sprouts
3 tablespoons extra-virgin olive oil
1 tablespoon minced shallots
2 teaspoons Dijon mustard
3 tablespoons apple cider vinegar
1 teaspoon sugar
¼ teaspoon salt
¼ teaspoon black pepper
1 large ripe pear, cored and diced
1 medium Honeycrisp apple, diced
¾ cup pomegranate seeds
¼ cup pepitas
1 ounce (¼ cup) crumbled goat cheese
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Cut off the root end of each Brussels sprout. Attach the shredding disk blade to your food processor and set it on high speed. Place sprouts into the feed tube one by one, and use the food pusher to press them into the blade. Repeat until you have shredded all sprouts.
In a small bowl, whisk together the olive oil, shallots, Dijon mustard, vinegar, sugar, salt and pepper. Place shredded sprouts in a large mixing bowl and pour oil and vinegar mixture over them, tossing to coat. Top with pear, apple, pomegranate seeds, pepitas and goat cheese.
From Henry Ford LiveWell.
150 calories (52% from fat), 9 grams fat (2 grams sat. fat), 15 grams carbohydrates, 4 grams protein, 38 mg sodium, 3 mg cholesterol, 38 mg calcium, 4 grams fiber.
This article originally appeared on Detroit Free Press: Brussels sprouts aren’t as bitter as they used to be thanks to growers