Disclosure: I was asked to participate in the #soyinspired campaign as a member of the Healthy Aperture Blogger Network and was compensated for my time. Thank you so much for supporting the brands to support Joyful Healthy Eats.
A light Autumn Kale & Shaved Brussel Sprout Salad infused with crispy bacon, edamame, and a surprise sweet fruit that compliments the dish perfectly. Packed with nutrients – its the ultimate side dish this holiday season!
Since I’ve been working out I have really paying attention to my protein, carb, and fat intake. After all I want to make sure I can gain “true” muscle and one way to do that is optimize your diet. As I’ve been doing that I realized I am NOT eating enough protein during the day.
As in … about 1/8 of what I should be eating. I think sometimes we just get caught up in the numbers and calories of what we’re eating during the day and aren’t giving our bodies the nutrients it needs. We essentially starve our self of good food and honestly it hurts our bodies and our metabolism. So … eat .. but eat in moderation!
Ok, off my soap box.
Back to protein. I am aiming to have between 50-55 grams of protein per day, its on the higher end but I’m active. (if you’re sedentary you should be around 46 grams for a woman or 56 for a male) All that to say.. 55 grams is a lot of protein to have in one day! And for me, compared to the old way I use to eat it’s a lot and at times hard to find ways to find healthy forms of protein. Honestly I don’t feel like eating turkey all day to get my protein count… yuck!
Soybeans or Edamame are a great way to get that extra protein boost with 11 grams in just a 1/2 cup. Plus it’s loaded with fiber, which you kinda need to balance out all the protein. Throw them in a salad like I did here or cover them in seasoning and roast them for a mid day snack.
Today I decided to focus on ways that we can add protein in a healthy way to our fall menus. I KNOW you are going to fall in love this Autumn Kale & Shaved Brussel Sprout Salad!
Have you ever had a Shaved Brussel Sprout Salad before? If not you’re in for a treat! It’s incredible! In fact a lot of restaurant are putting it on their menus. Now, let’s talk facts a little bit. Even though it saves “shaved” you don’t really shave the brussels sprouts, they are actually very thinly sliced. The best way I have found to do this is but them in half. Place the brussel sprouts on the cutting board flat side down and then slice them paper thin from the tip to the stem. Don’t ask me why they call it shaved, just go with it! Mkay? 🙂
The way it happens isn’t important, well maybe a little, but what really matters is that it tastes delicious! Everything tastes better when it’s chopped into really small pieces, that way you get a little bit of each ingredient in each bite! (that’s another one of my secret tricks, small uniform dices make a world of difference in the finished product)
The nutrients in this incredible Autumn Kale & Shaved Brussel Sprout Salad are like a secret agent working behind the scenes that you never knew was there. You feel kinda sneaky when you serve it because it’s so good, but people will have no idea how good it is for them. Muuahhahahaha (evil laugh)
This salad is perfect for the fall and a great way to get a healthy side dish on table for the holidays. I know it will be a hit your family will fall in love with!
If you make it during the holidays I’d love for you to snap a pic and tag #joyfulhealthyeats on instagram, who knows you might get featured on my page! Wohoo!
An easy fall-inspired salad that’s packed with flavor and nutrients!
Ingredients
Scale
12 oz. bag brussels sprouts, halved and then thinly sliced
1 cup thinly sliced baby kale
1 cup edamame (soybeans)
1/2 cup dried cherries
1/3 cup chopped pecans
3 slices of bacon, diced
3 tablespoons champagne vinegar
3 tablespoons olive oil
1 tablespoon dijon mustard
1 tablespoon raw honey
salt & pepper to taste
Instructions
Heat a medium size skillet to medium high heat. Add the bacon to the pan and saute for 4-6 minutes until the bacon gets nice and crispy.
Remove the bacon and let sit on a paper towel lined plate to soak up some of the grease. Set aside.
To make the dressing: in a small bowl add the champagne vinegar, olive oil, dijon mustard, raw honey, salt, and pepper to taste. Whisk together. Set aside.
In a large bowl add the shaved (thinly sliced) brussels sprouts, baby kale, edamame, dried cherries, chopped pecans, and bacon.
Add the dressing and toss to combine everything. Serve!
Nutrition
Serving Size:1 cup
Calories:176
Sugar:8 g
Sodium:124 mg
Fat:11 g
Carbohydrates:16 g
Fiber:4 g
Protein:7 g
Cholesterol:3 mg
Filed Under:
30 Minute Meals
Christmas
Easy Healthy Dinners
Gluten-Free
Holiday
Holidays
Kid Friendly
Lunch
Salads
Side Dishes
Sponsored Post
Thanksgiving
Vegetables
IF YOU MAKE THIS RECIPE, BE SURE TO SNAP A PIC AND HASHTAG IT #JOYFULHEALTHYEATS. I LOVE SEEING WHAT YOU MAKE!
We love Brussels sprouts in so many dishes, whether roasted or fried. But there's some exciting preparations that don't necessarily involve cooking at all. Raw Brussels sprouts can be a delicious addition to so many salads and slaws, and they couldn't be easier to enjoy.
Kale and Brussels sprouts, vegetables in the Brassica family, are anti-inflammatory, support detoxification, provide antioxidant activity, and promote heart health.
Sow seeds from early March to May, into prepared ground (see above), under cloches or fleece if the weather is still cold. Brussels are traditionally sown in a separate 'seedbed', rather than in the main veg plot, then transplanted in early summer, once more space becomes available.
These pungent alliums are great companions for Brussels sprouts. Garlic and onions have strong scents are effective in deterring common pests like aphids and some beetles. Plus, they occupy a different space in the garden bed, ensuring efficient use of space.
Throw out fresh brussel sprouts that have a foul odor, yellow or wilted leaves, a mushy or slimy texture, or dark spots. Use fresh brussel sprouts within 1–2 weeks of getting them. Store the brussel sprouts in a plastic bag inside your fridge, and wash them before cooking them.
Children, the elderly, pregnant women, and persons with weakened immune systems should avoid eating raw sprouts of any kind (including alfalfa, clover, radish, and mung bean sprouts). Cook sprouts thoroughly to reduce the risk of illness. Cooking kills the harmful bacteria.
Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes.
A ½ cup of Brussels sprouts is a good source of Vitamin K (137% RDI) and Vitamin C (81% RDI) Kids, Ages 5-12 Teens and Adults, Ages 13 and up Males 2½-5 cups per day 42 - 6½ cups per day Females 2½-5 cups per day 3½-5 cups per day *If you are active, eat the higher number of cups per day.
They stimulate detox enzymes found in the liver and may also be protective to cells. This enzyme action helps remove toxins from the blood and support the liver. Brussels sprouts also contain antioxidants that prevent cell damage.
Brussels sprouts do not come back every year, but they are actually biennial, meaning their natural life cycle is two years. If you live in a zone where temperatures do not drop below about 15° F (-10°C) you might just be able to enjoy fresh sprouts for two years from the same plant.
Like most vegetables, Brussels sprouts need a minimum of 6 hours of sunlight daily; more is better. They like fertile, well-drained, moist soils with plenty of organic matter.
Serve them plain, simply seasoned with olive oil, salt, and pepper, or dress them up! Drizzle them with a bit of balsamic vinegar or lemon juice and toss them with feta or Parmesan cheese, herbs, red pepper flakes, and nuts or pepitas.
You can interplant your Brussels sprouts with fast growing crops, such as lettuce or cilantro to make productive use of your garden space and to help shade the small sprout seedlings. Cover your new planting with floating row cover to prevent attacks from cabbage loopers and other chewing insects.
Try to avoid growing lettuce next to broccoli, brussels sprouts, cabbage, cauliflower, kale, or kohlrabi—while some varieties of lettuce may help these cabbage-family (brassicas) crops to grow, these plants have particular root secretions that can prevent lettuce seeds from germinating.
You can count on Brussels sprouts to support your immune system, blood and bone health, and more. Brussels sprouts are very filling and low in calories, so they are a great choice to help maintain a healthy weight. A cup of raw Brussels sprouts provides 4 grams of both fiber and protein and just over 50 calories.
Your body might not be able to absorb all the nutrients of the seeds and beans in the raw form. Cooking the sprouts slightly makes the nutrient more accessible to the body.
But what is the right way to eat sprouts? Well, according to Dr Canday, it is better to eat it boiled. There are many reasons for it. The first reason why it is advisable to steam or cook the sprouts before consumption is that may be contaminated with microbes like Salmonella and E.
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