Kale and Brussels Sprout Salad
Savour the vibrant flavours and numerous health benefits of Kale and Brussels Sprout Salad Bowl, a lush blend of kale, Brussels sprouts, and fresh fruits. This diabetes-friendly salad is dressed with a tangy apple cider vinegar vinaigrette, known to aid in reducing blood sugar spikes, making it a perfect choice for a nutritious lunch or dinner.
Why Diabetes Friendly?
- Low glycemic load: Ingredients like kale, Brussels sprouts, and apple are low in carbohydrates and high in fiber, which helps manage blood sugar levels.
- Apple cider vinegar benefit: Incorporating apple cider vinegar in the dressing can reduce the post-meal blood glucose spike, as noted by recent studies.
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Ingredients
- kale (centre ribs removed and shredded) 1 bunch
- Brussels sprouts (shredded, about 4 cups) 12 oz
- green onion (sliced in thin rounds) 2
- avocado (sliced in thin slices) 1
- apple (red, sliced in matchsticks) 1
Dressing
- apple cider vinegar ¼ cup
- Dijon mustard 2 tbsp
- shallot (minced ) 1 tbsp
- garlic (minced) 1 clove
- maple syrup 1 tsp
- salt ¼ tsp
- pepper (ground, seasoned to taste)
- olive oil ½ cup
- water 2 tbsp
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Cooking Tips
- Shredding vegetables: Use a food processor with a shredding attachment to quickly and evenly shred kale and Brussels sprouts.
- Dressing preparation: Make the dressing in advance to allow the flavors to meld together, enhancing the overall taste of the salad.
- Avocado and apple addition: Add these just before serving to maintain their freshness and texture.
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Instructions
- Mix all the dressing ingredients together in a jar, shake and set aside. It will last one week in the fridge.¼ cup apple cider vinegar, 2 tbsp Dijon mustard, 1 tbsp shallot, 1 clove garlic, 1 tsp maple syrup, ¼ tsp salt, pepper, ½ cup olive oil, 2 tbsp water
- Mix all the shredded kale, shredded Brussels sprouts, and green onion. You can do this ahead and use all week (store in a zip top bag).1 bunch kale, 12 oz Brussels sprouts, 2 green onion
- When ready to eat, add the avocado and apple.1 avocado, 1 apple
- Toss with one tablespoon of dressing per serving, add your protein if using and enjoy!
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FAQ
- Can I substitute any ingredients in this salad?
Absolutely! Feel free to use other types of greens like spinach or arugula, or swap the apple for pears for a different flavour profile. - How can I make this salad more filling?
Adding a source of protein such as grilled chicken, fish, or tofu can make this salad more substantial, suitable for a full meal. - What are the health benefits of using apple cider vinegar in the dressing?
Apple cider vinegar is known for its potential benefits in lowering blood sugar levels, improving insulin sensitivity, and aiding in digestion. - How long can I store the mixed greens and dressing?
The mixed greens, if stored properly in a sealed container or zip-top bag, can last up to a week in the refrigerator. The dressing can also last for a week when refrigerated.
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Nutrition
Per serving
Calories: 136kcal
Carbohydrates: 7.5g
Fiber: 3.2g
Sugar: 2.9g
Fat: 11.8g
Saturated Fat: 1.6g
Trans Fat:
Protein: 1.8g
Nutrition Facts
Kale and Brussels Sprout Salad
Amount per Serving
Calories
136
% Daily Value*
Fat
11.8
g
18
%
Saturated Fat
1.6
g
10
%
Sodium
91.2
mg
4
%
Potassium
263.5
mg
8
%
Carbohydrates
7.5
g
3
%
Fiber
3.2
g
13
%
Sugar
2.9
g
3
%
Protein
1.8
g
4
%
Vitamin C
37.1
mg
45
%
Calcium
47.3
mg
5
%
Iron
0.8
mg
4
%
Magnesium
17.9
mg
4
%
Zinc
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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