Brussels sprouts are part of the brassica family, along with broccoli, cauliflower, kale, cabbage and bok choy, and they’re pretty busy little things while they’re just sitting there looking like tiny cabbages.
They’re a great source of fibre, vitamin K and vitamin C, as well as a range of antioxidant and other phytonutrient compounds. Brassicas are also particularly rich in glucosinolates, the compounds responsible for some of that slightly bitter, cabbage-y flavour.
When we eat them, glucosinolates are broken down into compounds including indole-3-carbinol (I3C), which is involved in the way the body metabolises and processes oestrogen. This is one of the reasons brassicas are an interesting food to include regularly, particularly when we’re talking about hormone health.
And then there’s the less glamorous but equally important stuff: fibre and polyphenols for gut diversity, nutrients that support cardiometabolic health, and plenty of plant goodness.
But honestly, you don't need to know any of that to enjoy this salad.
If you just want something delicious and nourishing that's going to add some goodness for your gut health, support your hormones and cardiometabolic health, without having to think about all the details, this one's for you.
Brussels Sprouts Salad
7+ Plants
12 Brussels sprouts
2 spring onions, finely sliced
30g parmesan cheese, grated or shaved
2 tbsp pumpkin seeds
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
Salt and pepper to taste
Optional, 1 pomegranate, arils removed
Instructions:
Thinly slice the Brussels sprouts using a knife, mandolin or food processor, and place in a serving bowl.
Stir through the spring onion, parmesan, pumpkin seeds and pomegranate arils.
Drizzle with oil, vinegar, salt and pepper, and stir well.
Add more plants:
If you don’t have access to pomegranates, use grapes, dried cranberries or currants.
Swap or add in a mixture of nuts and seeds including sunflower seeds, pistachios, cashews, almonds.
Add in some herbs such as parsley, chives, tarragon.
Swap or add in some finely shredded red cabbage for colour.
Stir through some julienned apple.
Notes:
This recipe will last a couple of days in the fridge, making it great for meal prepping.
For more nourishing recipes, head to The Well Village. It’s a hub of information and resources to support your health.