Full of flavor, low in sodium and low in saturated fat, this heart healthy Brussels sprout salad with raisins and citrus dressing is a terrific dish to get your health back on the right track.
It’s February. How are you doing with your new year’s resolution? Are you one of the millions who vowed to eat healthy? February isn’t just about lost resolutions or Valentine’s Day. It is also heart awareness month, where we can all be aware that heart disease is the number one cause of death for men and women in the United States.
Scary news, isn’t it. But luckily, heart disease can be prevented with a diet low on salt and saturated fat. But a don’t fret. Low sodium and low saturated fat does NOT mean low flavor.
Boost the flavor of your heart friendly dishes by using flavor packed ingredients. Like spicy food? Add peppers and chiles. Onions, shallots and radishes also offer a nice bite, but with less heat.
Not a flavor of heat? Use fresh herbs, flavored vinegars, citrus juices and other fresh fruits and vegetables to liven up your meals. You can even add some sweetness without adding processed sugar by tossing in some raisins.
So back to your resolution to eating healthy. Even if you have fallen off the wagon, everyday can be a new day to start over. Who needs January 1st or a Monday to resolve eat heart healthy? I get bored with my salads and like to mix things up.
You don’t need to use lettuce for your salad base. Tired of kale? Had enough of spinach? The try shredding some fresh Brussels sprouts for a new twist to your salad. I’ve made several Brussels sprouts salads in the past, one with purple sprouts and another with a tropical twist. I even created one for my olive oil cookbook.
In this heart healthy Brussels sprout salad I added shallots and radishes for a little bite. Orange zest, juice and segments add fresh zing and flavor, Sun-Maid Raisins give a hint of sweetness and almond slices offer protein and crunch that is low in saturated fat. The citrus dressing is made using a robust extra virgin olive oil, heart healthy and full of flavor.
- 20 oz Brussels sprouts (approximately 40)
- 2 oranges, zest and segments
- 4 radishes, thinly sliced
- 2 small shallots, thinly sliced
- ¼ cup almond slices
- ½ cup raisins
- 2 TBS fresh basil, julienned
- ½ cup extra virgin olive oil
- ¼ cup orange juice
- 2 TBS lemon juice
- 2 tsp fresh basil, minced
- ¼ tsp black pepper
- To make the dressing, whisk together olive oil, orange juice, lemon juice basil and black pepper until oil is emulsified. Set aside.
- For the salad, using a grater, food processor or sharp knife, shred Brussels sprouts and place in a serving bow.
- Finely grate zest from both oranges and add zest to the shredded Brussels sprouts.
- Using a sharp knife, remove the remaining skin and pith of the oranges. Cut orange segments out and add to the salad.
- Toss in the radishes, shallots, almonds, raisins and basil with the salad.
- Serve with citrus dressing.
Serving Size:1 cup
Amount Per Serving: Calories: 459Total Fat: 33gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 27gCholesterol: 0mgSodium: 82mgCarbohydrates: 42gFiber: 8gSugar: 23gProtein: 7g
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