Brussels Sprouts Salad fills your fork with cancer fighting, energy boosting, fiber-rich foods. Cranberries, nuts, and cheese add deliciousness!
This week I am loving on carbs.
That may surprise some because carbs are getting so much hate lately. I wouldn’t think of giving them up.
Carbohydrate quality is what I’m talking about. The type of carb makes all the difference. What’s in your kitchen?
Whole-grain toast or a toaster pastry? Go whole grain for fiber and phytochemicals.
An orange versus orange juice? The orange has twice the fiber as orange juice.
A bowl of steel-cut oatmeal or a bowl of sugared flakes? Oats deliver fiber, protein and less sugar.
Are you seeing a pattern? Fiber + You = Better Health.
A study commissioned by the World Health Organization where researchers reviewed nearly 40 years of fiber research revealed that for every 8-gram increase in dietary fiber eaten per day, the risk for death, heart disease, stroke, type 2 diabetes, and colorectal cancer decreased by 5-27 percent. Can you find room for 8 grams of fiber? They found the sweet spot to be that 25 to 29 grams of fiber per day generated the greatest health risk reduction, though most American average 15 grams of fiber a day. Increasing fiber intake was associated with lower body weight, blood pressure and cholesterol compared with lower intake.
A fiber challenge
Are you ready for your own fiber challenge? I created a free, 5-day challenge you can join by clicking this link. You’ll get tips and tools, resources and recipes to create your own roadmap to meet your fiber goals. Don’t ya? Won’t ya? Seriously, it’s only 5 days Find it right here.
Brussels sprout nutrition
In my book, Your 6-Week Guide to LiveBest, Simple Solutions for Fresh Food & Well-Being, I encourage eating power-packed vegetables such as Brussels sprouts, broccoli, cauliflower, cabbage, kale, arugula and radishes 3 to 4 times per week. These cruciferous vegetables share similar nutritional benefits and turn up your immune system. Their phytochemicals reduce inflammation, detoxify cancer precursors and increase artery flexibility.
Here are some other veg-centric recipes:
Carbohydrates are in many foods we eat. For good reason. Carbs fuel the brain. Carbs fuel muscles. They provide the body with glucose, which is converted to energy. The good barbs, the healthiest sources of carbohydrates—whole grains, vegetables, fruits, beans and dairy foods—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Which leads me to this carb-rich salad.
Brussels Sprout Salad
I love the freshness of this salad. I am happy to fill my fork with cancer fighting, energy boosting, fiber-rich foods. I also love that it’s flexible.
- I used pomegranate seeds because I had some in the fridge. Substitute dried cranberries or chopped apple or orange.
- I had toasted walnuts on hand but pecans, almonds or pine nuts could replace the walnuts.
- No blue cheese? Try goat cheese or Parmesan shreds.
- Fresh out of red onion? A shallot, green, white or yellow onion works.
Add the yum. Crunchy nuts, creamy cheese, sweet fruit, spicy onions.
Drizzle with vinaigrette and toss.
With this salad’s more than 5 grams of fiber per serving, you’re on your way to better health.
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Brussels sprouts salad
With cranberries, nuts and cheese this easy, fiber-rich Brussels Sprout Salad fills your fork with healthy, good carbs.
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: 4 1x
- Category: Salad
- Cuisine: American
- 1 teaspoon Dijon mustard
- 2 tablespoons apple cider vinegar
- 1/4 teaspoon salt
- few grinds of freshly ground pepper
- 1 tablespoon canola oil
- 3 tablespoons extra virgin olive oil
- 1 pound fresh Brussels sprouts
- ¼ cup pomegranate arils or dried cranberries
- ¼ cup toasted walnuts, chopped
- 2 tablespoons blue cheese crumbles
- 2 tablespoons red onion, thinly sliced
- Mix together mustard, vinegar, salt and pepper. Continue to whisk and gradually pour in oils. Set aside.
- Trim the stem and outer leaves from the Brussels sprouts. Using a sharp knife, mandoline or the shredder disc of food processor, shred the sprouts into thin slices.
- Combine in bowl with pomegranates, walnuts, blue cheese and onion. Drizzle dressing over and toss to combine. You’ll have some dressing left over. Store it in the refrigerator.