Shaved Brussels Sprout Salad

Name: Shaved Brussels Sprout Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 1 lb Brussels sprouts (trimmed); ½ cup walnuts (chopped); 1 apple (cored and chopped); ¼ cup red onion (thinly sliced); 3 tbsp olive oil; 2 tbsp apple cider vinegar; 1 tbsp maple syrup; 1 tbsp Dijon mustard; ¼ tsp salt; ¼ tsp pepper

5 from 1 vote

This simple and tasty shaved Brussels sprout salad is topped with apple and walnuts for crunch, and tossed in a delicious maple dijon dressing. Not only it this recipe diabetes-friendly but it requires only a handful of ingredients and can be prepared in 15 minutes or less!

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Preparation Level Quick & Easy

Servings 5

Preparation 15

Total 15

Why Diabetes Friendly?

Low in carbohydrates: The main ingredients, Brussels sprouts, and apples, provide a good source of fiber while keeping the overall carbohydrate content relatively low.
Rich in fiber: Brussels sprouts are high in fiber, which can help manage blood sugar levels by slowing glucose absorption.
Healthy fats: The olive oil in the dressing contributes healthy monounsaturated fats, beneficial for heart health.
Nutrient-dense: Brussels sprouts are packed with vitamins (especially Vitamin C and K) and minerals, supporting overall health.

Ingredients

▢ Brussels sprouts (trimmed) 1 lb
▢ walnuts (chopped) ½ cup
▢ apple (cored and chopped) 1
▢ red onion (thinly sliced) ¼ cup

Cooking Tips

Achieving thin slices: For the best texture in the salad, try to slice the Brussels sprouts as thinly as possible. A mandoline slicer can be particularly effective for getting even, thin slices.
Balancing flavors: The sweetness of the apple and maple syrup in the dressing pairs well with the slight bitterness of the Brussels sprouts. Adjust the amount of maple syrup based on your preference for sweetness.
Adding protein: To make this salad a more filling meal, consider adding a protein source such as grilled chicken, tofu, or chickpeas.
Letting the salad marinate: Allowing the salad to sit for about 10 minutes before serving gives time for the Brussels sprouts to slightly soften and absorb the flavors of the dressing, enhancing the overall taste of the dish.

Instructions

Using a food processor, mandoline, or a sharp knife, shred the Brussels sprouts thinly. Rinse the shredded Brussels sprouts and transfer to a large salad bowl.
1 lb Brussels sprouts
In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup, dijon mustard, salt, and pepper until well combined and emulsified.
3 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tbsp maple syrup, 1 tbsp Dijon mustard, ¼ tsp salt, ¼ tsp pepper
To the shredded Brussels sprouts, add the walnuts, apples, and red onion. Toss everything together to combine.
½ cup walnuts, 1 apple, ¼ cup red onion
Pour the dressing over the salad and toss until everything is evenly coated.
Let the salad sit for about 10 minutes before serving to allow the flavors to meld together.

FAQ

Can I make this salad in advance?
Yes, you can prepare this salad in advance. It keeps well in the refrigerator for a day or two, and the flavors can even improve as it sits. Just add the walnuts shortly before serving to maintain their crunch.
Is there a substitute for maple syrup?
If you prefer, you can substitute the maple syrup with honey or a sugar-free syrup for a lower carbohydrate option. Adjust to taste.
Can I use a different type of nut?
Absolutely! Almonds, pecans, or pine nuts would also work well in this salad if you prefer them over walnuts or have them on hand.
How can I make the dressing creamier?
For a creamier dressing, you could add a tablespoon of Greek yogurt or a vegan mayonnaise alternative. This will thicken the dressing and add a smooth texture.

Nutrition

Per serving

Calories: 226.1kcal

Carbohydrates: 18.5g

Fiber: 5.4g

Sugar: 8.9g

Fat: 16.5g

Saturated Fat: 2g

Trans Fat:

Protein: 5.2g

Nutrition Facts

Shaved Brussels Sprout Salad

Amount per Serving

Calories

226.1

% Daily Value*

Fat

16.5

Saturated Fat

Sodium

173.7

Potassium

474.4

Carbohydrates

18.5

Fiber

5.4

Sugar

8.9

Protein

5.2

Vitamin C

79.5

Calcium

60.9

Iron

1.8

Magnesium

44.7

Zinc

0.8

* Percent Daily Values are based on a 2000 calorie diet.

Shaved Brussels Sprout Salad

Why Diabetes Friendly?

Ingredients

Dressing

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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