Shaved Brussels Sprout, Pomegranate and Toasted Hazelnut Salad
Brussels sprouts are named after Brussels, Belgium, where it is believed they were first widely cultivated in the 16th century.Sometimes called mini cabbages, they have appeared on “most hated vegetable”lists due to their potentially bitter flavors caused by sulfur-containing compounds. Overcooking the vegetable, particularly by boiling, will intensify any bitter flavors and unpleasant odors. However, when properly cooked and seasoned, or when served raw, Brussels sprouts offer a natural, nutty sweetness
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Equipment
- 1 sharp knife
- 1 mandolin optional
- 1 Skillet
Ingredients
- 1 lb Brussels sprouts
- 1/2 cup hazel nuts raw
- 1 pomegranate small, seeds removed
- 2 lemons juiced (~ 1/2 cup)
- 1 tsp mustard spicy
- 1 TBSP maple syrup
- salt and pepper to taste
Instructions
- With a mandolin or a sharp knight, slice the Brussels sprouts very thinly (making sure not to slice your hand!). In a small bowl, combine the the lemon juice, spicy mustard, maple syrup, salt, and pepper. Mix and set aside.
- Place a skillet over medium heat. Once hot, add the hazelnuts and spread them to a single layer over the pan. Toast them for 5-7 minutes, or until lightly browned on the out side and smell nutty. Remove from heat quickly to avoid burning and set them to cool a bit. Rub nuts in a cloth towel to remove skins and cool completely.Slice the hazelnuts in half.
- Toss the sliced Brussels sprouts with the lemon-maple dressing and mix in the hazelnuts and pomegranate seeds. Season with salt and cracked black pepper to taste and serve.
Notes
Consuming Brussels sprouts provides a significant amount of vitamin K-1.
A 2017 study (Medicine (Baltimore). 2017 Apr; 96(17): e6725.indicated a low vitamin K intake to a higher risk of bone fracture. Adequate vitamin K is necessary for healthful bone formation and mineralization. A low Vitamin K intake can lead to a higher risk of bone fracture. Brussels sprouts are also a great source of calcium. Calcium is essential for bone strength and growth. Nutrients. 2019 Jul; 11(7): 1606.Published online 2019 Jul 15. doi: 10.3390/nu11071606
The nutritional information is automatically calculated and can vary based on ingredients and products used.
Nutrition
Calories: 154kcalCarbohydrates: 23gProtein: 5gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 30mgPotassium: 531mgFiber: 7gSugar: 11gVitamin A: 581IUVitamin C: 89mgVitamin K: 143µgCalcium: 61mgIron: 2mgMagnesium: 43mgPhosphorus: 105mgSelenium: 2µgZinc: 1mg
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