Sesame Asian Brussel Sprout Salad

Do you hustle for the Brussel? This sweet and savory meal makes getting greens a breeze! Its vibrant flavor profile paired with its colorful ingredients will drive all of your senses wild. Nutritionally, Brussel sprouts contain lutein—a powerful antioxidant that can improve vision, skin, cardiovascular health and slow down age-related cognitive decline.1,2 Not to mention, it's low in FODMAPs to help your system digest at its best. This succulent slaw is topped with a balanced burst of blood orange and an IBS-friendly quantity of almonds. It’s then dressed for success with antioxidant-rich ingredients such as turmeric and ginger—ingredients shown to help alleviate symptoms associated with IBS.3,4 Enjoy your trip around the world with an Asian-inspired dish that can’t be missed!

Makes: 2 servings
Serving Size: 1/2 mixture
Prep Time: 10 minutes
Cook Time: 0 minutes

Ingredients

Salad

  • 2 cups shredded Brussel sprouts
  • 1 small blood orange
  • 2 tbsp slivered almonds

Dressing

  • 4 tsp olive oil
  • 1/4 tsp sesame oil
  • 1 tsp white balsamic
  • 2 tsp apple cider vinegar
  • 2 tsp liquid amino acids or gluten free soy sauce
  • 1/2 tsp maple syrup
  • 2 tsp ginger

Optional
1 tsp of shredded turmeric root

Directions

  1. With a knife, remove ends from Brussel sprouts and chop blood orange. Set aside.
  2. In a food processor, add Brussel sprouts and pulse until roughly shredded.
  3. In a large bowl, add shredded Brussel sprouts, blood orange, and silvered almonds.
  4. On a small plate, wash, skin, and grate turmeric and ginger root. Set aside.
  5. In a small bowl, add olive oil, sesame oil, white balsamic vinegar, soy sauce, maple syrup, ginger, and turmeric. Stir until fully combined.
  6. When ready to serve, add dressing to salad bowl. Toss until fully incorporated. Enjoy.

References:

1. Leermakers ET, Darweesh SK, Baena CP, Moreira EM, Melo van Lent D, Tielemans MJ, Muka T, Vitezova A, Chowdhury R, Bramer WM, Kiefte-de Jong JC, Felix JF, Franco OH. The effects of lutein on cardiometabolic health across the life course: a systematic review and meta-analysis. Am J Clin Nutr. 2016 Feb;103(2):481-94. doi: 10.3945/ajcn.115.120931. Epub 2016 Jan 13. PMID: 26762372.

2. Stringham JM, Johnson EJ, Hammond BR. Lutein across the Lifespan: From Childhood Cognitive Performance to the Aging Eye and Brain. Curr Dev Nutr. 2019;3(7):nzz066. Published 2019 Jun 4. doi:10.1093/cdn/nzz066

3. Ng QX, Soh AYS, Loke W, Venkatanarayanan N, Lim DY, Yeo WS. A Meta-Analysis of the Clinical Use of Curcumin for Irritable Bowel Syndrome (IBS). J Clin Med. 2018;7(10):298. Published 2018 Sep 22. doi:10.3390/jcm710029

4. van Tilburg MA, Palsson OS, Ringel Y, Whitehead WE. Is ginger effective for the treatment of irritable bowel syndrome? A double blind randomized controlled pilot trial. Complement Ther Med. 2014;22(1):17-20. doi:10.1016/j.ctim.2013.12.015

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Nutrition facts

Per Serving

  • calories: 223kcal
  • carbohydrates: 22g
  • fat: 13.5g
  • fiber: 6g
  • potassium: 598mg
  • protein: 6.5g
  • saturated fat: 1.5g
  • sodium: 325mg
  • sugar: 10g

Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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