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Shaved Brussels Sprouts, Toasted Quinoa, Pomegranate Salad

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Most of us took pride in saying, “eew, brussels sprouts!” when we were kids. As an adult, I have come to appreciate how incredibly flavorful, versatile and nutritious brussels sprouts are and look forward to their appearance at farmers markets in late summer. Although I love them pan roasted with caramelized onions and prosciutto, a raw and crunchy salad version at a favorite restaurant inspired this recipe, and showcases its versatility.

Further Food Nutritionist Commentary:

The nutrition benefits to be had from brussels sprouts are endless! A member of the cabbage family, it is a great source of dietary fiber which keeps bellies feeling full longer, and helps manage cholesterol levels. It is naturally low in saturated fat, is a good source of the B-vitamins thiamin and riboflavin, and the minerals, iron, magnesium, phosphorus and copper. It is also chock full of vitamin C and is a good source of Vitamin K, folate, potassium and manganese.

Combined with healthy fats and the benefits from avocado, arugula and quinoa, this gluten-free recipe nearly covers all of your nutrient needs for the day. Top this salad with grilled chicken to make it a complete meal. Make this your go to recipe and you'll dramatically improve your blood glucose and A1c scores, kick that diabetes to the curb, and boost overall health!

By Karen Tayeh, Nutritionist
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Shaved Brussels Sprouts, Toasted Quinoa, Pomegranate Salad

  • Prep Time:15 mins
  • Cook Time:0 mins
  • Servings: 6

Ingredients

For the dressing:

4 tablespoons olive oil

2 tablespoons juice from a lemon

2 tablespoons grated parmesan cheese

1 garlic clove (crushed)

optional: pinch of salt and pepper to taste

 

For the salad:

1 pound fresh brussels sprouts (holding onto stem end, slice thinly crosswise and discard the hard knobby stem)

2 cups arugula

1 green apple (cut into ½-inch cubes)

½ ripe avocado (cut into ½-inch cubes)

⅓ cup pomegranate seeds

¼ cup cooked quinoa (toast till crunchy)

Instructions

  1. In a jar or bowl, place all dressing ingredients, mix well and refrigerate until ready to use.
  2. Into a large bowl, add brussels sprouts, arugula, apple, avocado and pomegranate seeds.
  3. Pour dressing onto salad and toss well.
  4. Top with toasted quinoa.
In a jar or bowl, place all dressing ingredients, mix well and refrigerate until ready to use. Into a large bowl, add brussels sprouts, arugula, apple, avocado and pomegranate seeds. Pour dressing onto salad and toss well. Top with toasted quinoa.

Nutrition Information

Per Serving:  Calories: 192; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 56mg; Potassium: 472mg; Carbohydrate: 18g; Fiber: 6g; Sugar: 7g; Protein: 5g

Nutrition Bonus:  Vit C: 119%; Vit A: 16%; Iron: 8%

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Karen Tayeh Health Expert
Growing up, my mom or dad made breakfast everyday for my three siblings and me, which usually consisted of rice, eggs and meat. Dinner was usually something simple but yummy like chicken adobo, a side of vegetables and of course more rice. Everything they made was so fragrant, tempting and delicious! When I had my own family, it came naturally that I would cook most meals and introduce them to rice as a staple. I have tweaked some things though, like substituting brown rice for white, using organic and humanely produced meats as opposed to highly processed varieties (and eating meat less often), and incorporating vegetables, beans and fruit into the breakfast rotation.

I have had the good fortune of being able to stay at home while raising my kids but since they weren’t going to stay young forever, I decided to do something with my lifelong interest in food and wellness. Through Teachers College, Columbia University in New York City, I will shortly be earning a Master’s in Nutrition and Public Health as well as qualify to become a Registered Dietitian Nutritionist. Very shortly! Of interest to me is helping others maximize personal health and make smart AND satisfying food choices.

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2 thoughts on “Shaved Brussels Sprouts, Toasted Quinoa, Pomegranate Salad

  1. Eileen Reilly Sidaros

    This recipe was delicious. We loved the dressing and fruit mix. Great combination of nutrition and taste

    Reply
    1. Karen Caballero Tayeh

      Eileen, glad you enjoyed it! I always put fruit in my salads – a great way to get that salty sweet thing going. Try our other recipes and let us know how it goes!

      Reply

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