brussels sprouts salad

I came up with this recipe for my first workshop on gut-toning meals, and now I make it almost every week for lunch, it’s so easy and quick to whip together. Who knew that the little girl who would sit at the kitchen table until bedtime refusing to eat her vegetables would grow up to willingly eat brussels sprouts? There’s hope (and lots of dressing).

Let’s talk about bacon. It is not typically a health food, especially not the kind we’re used to, but if you look for bacon that is uncured (no synthetic nitrates and nitrites), antibiotic- and hormone-free, you’ll be okay tossing it in your salad. Studies show that saturated fat can actually be good for you, but it must come from a good source (read The Big Fat Surprise for more revelatory info).

As for the remaining ingredients, they’ve all been chosen for their aid in digestion:

  • Brussel sprouts contain important soluble and insoluble fiber needed to promote regular elimination, and also have lots of Vitamin C (more than oranges). They also contain glucosinolates, which are anti-cancer compounds that may help prevent colon cancer.
  • Apples: Apples contain Vitamin C as well as a soluble fiber called pectin, which works with the fruit’s insoluble fiber to also promote regularity.
  • Walnuts: The doctrine of signatures states that foods resembling certain parts of the body will be good for those parts of the body… so what do walnuts look like? BRAINNNSS. Walnuts are high in omega-3 essential fatty acids (super brain fuel). These are the “good fats” you always hear about. They also contain an amino acid that helps blood vessels relax, which can protect against certain digestive complications.

brussels sprouts salad
Recipe type: Lunch
Serves: 2
  • 2 slices bacon
  • 12 oz Brussels sprouts
  • 1 apple
  • ¼ cup finely chopped walnuts, toasted
  • Dressing:
  • Heaping 1 tbsp Dijon mustard
  • 1 tbsp honey
  • 1 tbsp apple cider vinegar
  • ½ tsp salt
  • 1 ½ tbsp olive oil
  1. Cook bacon over medium-high until crispy. Let cool, then chop into small pieces for garnish.
  2. While bacon is cooking, slice brussel sprouts very thin, or pulse a few times through a food processor, and place in a bowl. Slice apple into thin wedges and add to the bowl with walnuts.
  3. Combine mustard, honey, vinegar, and salt in a small bowl. Add the olive oil slowly, whisking continuously until creamy. Toss desired amount with salad.
Feel free to add grilled or shredded chicken for more protein.


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