Raw Brussels Sprouts Salad

Raw brussels sprouts are definitely trendy right now. I’ve seen raw brussels sprout dishes on TV cooking shows and online, and food companies are getting onboard. I’ve only seen brussels sprouts packaged whole before, but in the past couple months, I’ve seen them shaved or sliced – perfect for raw applications – in a bunch of stores, including Trader Joe’s and Target, where I picked up this Green Giant bag:

Green-Giant-Shaved-Brussels-Sprouts

Brussels sprouts are in the cabbage family, so when you slice or shave them, they end up looking a lot like cole slaw. You can prepare them like you do cole slaw, too, but my recipe is a little different. I made it recently for a little get-together I was invited to, and one guest called it “divine,” so yeah, that’s a good compliment! Check out the recipe:

Raw Brussel Sprouts Salad

  • Two 9-oz bags of shaved brussels sprouts (that’s slightly over a pound of brussels sprouts if you’re gonna slice ‘em yourself)
  • Half a large red onion, thinly sliced
  • 1/2 cup crumbled goat cheese (Feta or queso blanco would work well, too)
  • 1/2 cup pepitas, which are shelled pumpkin seeds (or use walnuts or pecans)
  • 1/2 cup dried blueberries (or raisins)

Here’s a tip that I just learned on the interwebs: If you soak sliced onions for 10 minutes in cold water before you use them, they’ll retain their flavor but lose their pungent aftertaste. It’s a great tip! Just be sure to drain them thoroughly before using them.

Soaking-Raw-Onion-In-Water

I made a simple 3-ingredient honey mustard dressing for my salad. Equal parts lemon juice, honey, and spicy brown mustard (or use dijon if you have it). I prefer my salads lightly dressed (they don’t get as soggy), so I stuck to about 3 tablespoons of each, which I stirred together in a little bowl:

Lemon-Honey-Mustard-Salad-Dressing

Assembling the salad is really easy: Combine the sprouts and onion in a bowl, and toss with the dressing. Once everything is coated, sprinkle the cheese, pepitas, and blueberries on top. Voila, it’s done!

Raw-Brussels-Sprouts-Salad

It’s crisp and tangy, with a little creaminess from the cheese and a little crunch from the pepitas. Plus, it’s really good for you! Brussels sprouts are high in Vitamin C, fiber, and sulforaphane, a chemical compound that may fight cancer. Studies have shown that cooking other sulforaphane-rich veggies, like broccoli, can reduce sulforaphane levels by as much as 90%, so raw veggie dishes like this one are even more healthy!

Raw-Brussels-Sprout-Salad-Closeup

For more delicious healthy meal ideas, check out my RECIPES page!

Keep it up, David!

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6 Responses to Raw Brussels Sprouts Salad

  1. Jeff Dinkin says:

    Nice! That looks and sounds “divine!”

    Additionally, several studies have suggested that sulforaphane has anti-cancer (as you noted) AND anti-inflammatory properties! A recent study, published in the journal Arthritis and Rheumatism, found that sulforaphane blocks the enzymes that cause joint destruction, which could be a major break-thru for arthritis and degenerative joint sufferers. Hopefully, the pharmaceutical industry won’t lobby to classify cruciferous vegetables as drugs.

  2. Sarah Van Houten says:

    Did you get this idea from me :)

  3. This salad looks awesome! I’ve got to try that onion tip. Thanks for sharing. Love the color of the fiesta ware bowl, too. (is it fiesta ware?).
    Anyhoo, I wouldn’t touch Brussels sprouts until I went Paleo-ish in weight maintenance. My tasted buds changed for the better.

    • David says:

      It’s not real Fiesta Ware, but thanks for the compliment! I like that bowl, too. :) Glad you’ve grown to love brussels sprouts, because they rock!

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