Dinner Tonight: Brussels Sprouts Salad with Pomegranate Seeds

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brussels-sproutsMy husband’s aunt made this Brussels sprouts dish for a get-together a few weeks back and it was a huge hit. The combination of the tart pomegranate seeds and the sweet mandarin oranges, along with the greens, was such a delicious combination that I had to ask for the recipe.

Not only is this a tasty side to any meal, it is also chock-full of nutritional goodness.

Pomegranates are a super food and studies have shown positive effects in preventing tumor growth, as well cutting down the risk of breast cancer. Antioxidants in pomegranates can also help to reduce the effects of aging, lower cholesterol, and prevent heart disease.

Not to be outdone, Brussels sprouts contain a plethora of health benefits. Two phytonutrients in particular, sulphoraphane and indole-3-carbinol, are found in abundance in these mini-cabbages.

A phytonutrient formed in Brussels sprouts when the leaves are chopped or chewed, sulphoraphane boosts our body’s natural detoxification enzymes and can help clear cancer-causing substances from our system. Studies have indicated sulphoraphane may also inhibit the growth of colon cancer and help control the spread of late-stage breast cancer cells.

Indole-3-carbinol can help decrease the amount of circulating LDL cholesterol that contributes to the formation of plaque deposits in arteries.

Brussels Sprout Salad with Pomegranate Seeds

1/2 cup natural almonds
2 Tbsp tamari sauce
1 Tbsp Dijon mustard
1 Tbsp  honey
1 Tbsp tahini
1 Tbsp orange juice
1 Tbsp lemon juice
2 Tbsp extra-virgin olive oil
1/4 tsp pepper, plus extra
2 Tbsp fresh chives, chopped
1 lb Brussels sprouts, trimmed
4 kale leaves, stemmed
3 mandarin oranges, peeled and segmented
1/3 cup pomegranate seeds

In small bowl, stir together almonds and tamari. Add them to a frying pan and cook over medium heat, stirring often, until the pan is dry and the almonds are toasty (about 5 to 10 minutes). Place them on a parchment paper and let the almonds cool completely before coarsely chopping.

In large bowl, whisk together mustard, honey, tahini, and orange and lemon juice until well combined. While whisking, slowly drizzle in olive oil.  Season dressing to taste with salt and pepper before stirring in chives.

Finely slice Brussels sprouts and kale leaves into thin shreds. Add to a large bowl and massage dressing into shredded greens until slightly softened, about 1 minute. Add mandarin segments, pomegranate seeds, and chopped almonds; toss to incorporate.

Place salad in a large serving bowl serve right away or cover and refrigerate for up to 1 hour before serving.

Photo from here, with thanks.

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January 2023