Crisp & Zesty Brussels Sprout Salad with Citrus and Crunch
After visiting the farmer's market, I was excited to pick up a stalk of Brussels sprouts and a few crisp Honeycrisp apples that had just come into season. Selecting fresh produce directly from the market feels special, especially when the Brussels sprouts are still attached to their stalk! Inspired by these vibrant ingredients, I created a Brussels sprout salad that highlights their nutritional benefits.
Brussels sprouts are rich in vitamins C and K, which support immune function and bone health. They are also a great source of fiber, promoting digestive health and satiety. The addition of Honeycrisp apples brings natural sweetness and a good dose of antioxidants, as well as vitamins A and C, which help protect the body from oxidative stress.
Savory bacon adds a touch of flavor, while its protein content contributes to a balanced meal. Almonds, known for their healthy fats, also help to promote heart health and provide a calming effect. Tossed together with a bright citrus dressing, this salad not only celebrates the best flavors of fall but also serves as a nourishing option for both body and mind. Each bite brings you closer to a healthier lifestyle.
Ingredients:
For the Salad:
4 pounds Brussels sprouts, trimmed and thinly sliced or shaved
6 strips of bacon, chopped
1/2 cup sliced almonds, toasted
1 Honeycrisp apple, thinly sliced or diced
1/2 cup grated Percorino-Romano cheese
Salt and freshly ground black pepper, to taste
For the Citrus Dressing:
Zest & juice of 1 lemon
1 tablespoon fresh orange juice
Zest of 1 orange
1 large shallot, finely minced
2 cloves garlic, minced
1/2 cup extra virgin olive oil
1 teaspoon ground turmeric (anti-inflammatory and mood-boosting)
1/2 teaspoon ground ginger (supports digestion and reduces stress)
1/4 teaspoon ground cinnamon (supports brain function and reduces anxiety)
Salt and freshly ground black pepper, to taste
Mental Health Benefits
Mental Health Benefits
Brussels Sprouts: Rich in folate, Brussels sprouts can help reduce symptoms of depression and improve overall mood, making them a great addition to any mental health-focused recipe.
Honeycrisp Apples: Packed with fiber, apples are known for stabilizing blood sugar levels, which can help with emotional balance and reducing irritability.
Bacon: In moderation, bacon provides protein and healthy fats, which are essential for brain function and supporting overall mental wellness.
Almonds: A great source of magnesium, almonds can help reduce stress and anxiety, promoting a sense of calm.
Citrus: The vitamin C in lemons and oranges is great for reducing the stress hormone cortisol and boosting your mood.
Parmesan: The umami flavor of Parmesan is rich in tryptophan, which your body uses to create serotonin, a neurotransmitter that helps regulate mood.
Instructions:
1. Prepare the Brussels Sprouts:
Start by trimming the ends off the Brussels sprouts and removing any yellowed outer leaves. Slice them thinly or shave them using a sharp knife or a mandolin. Place the sliced sprouts in a large bowl.
Health Boost: Brussels sprouts are rich in fiber, folate, and antioxidants, which work together to boost brain health, reduce inflammation, and support overall cognitive function.
2. Cook the Bacon:
In a large skillet, cook the chopped bacon over medium heat until it’s crispy and golden brown, about 5-7 minutes. Once cooked, transfer the bacon to a paper towel-lined plate to drain excess fat. Set aside.
Health Boost: Bacon offers important nutrients, such as zinc and B-vitamins, that can positively impact mood regulation.
3. Toast the Almonds:
In the same skillet, add the sliced almonds and toast them over medium heat until golden brown and fragrant, about 3-4 minutes. Keep an eye on them to prevent burning. Once toasted, remove and set aside.
Health Boost: Almonds are high in healthy fats, which support brain function and memory, helping to maintain stable mood and blood sugar levels.
4. Make the Citrus Dressing:
In a small bowl, whisk together the lemon juice, orange juice, lemon zest, orange zest, olive oil, and spices (turmeric, ginger, and cinnamon). Add the finely minced shallot and garlic, then season with salt and pepper to taste. Stir well and set aside to allow the flavors to meld.
Health Boost: The citrus dressing is packed with vitamin C from the lemon and orange, which helps boost the immune system, reduce stress, and promote mental clarity. Turmeric, with its anti-inflammatory properties, supports brain health and can alleviate symptoms of anxiety and depression. Ginger aids in digestion and has a calming effect, further nourishing both body and mind.
5. Assemble the Salad:
In the large bowl with the Brussels sprouts, add the cooked bacon, toasted almonds, and sliced Honeycrisp apple. Toss gently to combine.
Health Boost: Honeycrisp apples contribute fiber and vitamin C, both known to reduce stress and uplift mood.
6. Serve with the Dressing:
Just before serving, drizzle the vibrant citrus dressing over the salad and toss well to ensure everything is evenly coated. This fresh dressing elevates the dish's flavors while providing additional nutrients. For an extra touch, sprinkle with grated Parmesan cheese and season with additional salt and pepper if needed.
Health Boost: The combination of ingredients creates a colorful and nutrient-dense dish that nourishes both your mind and body, contributing to overall well-being.
Why This Salad Works for Mental Health:
This Brussels Sprouts Salad is a delicious way to incorporate various ingredients that support mental well-being and overall health. By enjoying this salad, you’re not just indulging in great flavors; you’re also nurturing your body and mind, promoting a sense of well-being. Enjoy this nourishing salad and feel the benefits!
