Maple Brussels Sprout Slaw

Kick start your 2018 healthy eating plans by adding more cruciferous vegetables to your eating style.  This upscale Slaw recipe is easy to make, fabulous to eat, and is loaded with good for you vegetables.

According to the American Institute for Cancer Research, several components in the cruciferous family of vegetables have been linked to a reduction in cancer risk.

Other cruciferous vegetables include: broccoli, cabbage, kale, cauliflower, collard greens, rutabaga, turnips, watercress, arugula and bok choy.

Try the Slaw recipe below and watch the video from My Left Frying Pan on how to make it.

A large bowl of healthy slaw made with Brussels sprouts, red onion, carrot and dried cranberries

Maple Brussels Sprout Slaw recipe from Homegrown (Whitecap 2015)

Recipe created by: Amy Whitson PHEc.

Makes: 5-6 cups One serving = ½ cup (125 mL)

Dressing

1/3 cup (80 mL) apple cider vinegar

¼ cup (60 mL) pure maple syrup

2 Tbsp (30 mL) grainy Dijon mustard

1-2 Tbsp (15-30 mL) prepared horseradish, mild or hot

½ tsp (2 mL) iodized salt

½ tsp (2 mL) black pepper

¼ cup (60 mL) canola oil

Salad

4 cups (1 L) Brussels sprouts, trimmed

6 radishes, trimmed – for the video I deleted this ingredient because they aren’t in season

1 large carrot, scrubbed well

4 green onions, finely chopped – for the video I substituted 1 locally grown red onion

1/3 cup (80 mL) dried cranberries (optional)

  1. In a large bowl make the dressing: whisk together vinegar, maple syrup, mustard, horseradish, salt and pepper. Whisk in the oil until smooth. Set aside.
  2. Use the grating attachment on a food processor or a box grater to shred the sprouts, radishes and carrot. Transfer to the bowl.
  3. Add the onions and cranberries (if using) and toss well to coat. Let the salad stand for 15 minutes to meld flavours. Taste and adjust seasonings as needed. Serve.

One serving = ½ cup (125 mL)

Nutrient breakdown: 87 calories, 5.9 g total fats, 0.5 g sat fat, 0.1 g trans fats, 14 mg sodium, 8 g carbohydrates, 2.5 g fibre, 3.6 g sugars, 2.4 g added sugars, 1.7 g protein

Carbohydrate choices – ½

 

 

 

 

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