This hearty salad is sure to become a new winter go-to. Full of dense greens, sweet apples, crunchy almonds, refreshing mint, and satisfying lentils, it’s got everything you need in one bowl.
Shredded Brussels sprouts and kale are great sources of sulforaphane, a sulfur-rich compound found in cruciferous vegetables linked to benefits for cancer, heart disease, diabetes, and digestion. Eating these vegetables raw provides greater amounts of sulforaphane, as does chopping them finely to release important enzymes that in turn activate the sulforaphane.
An important tip: don’t skip the step of massaging your greens with the dressing! It helps to soften them and really lets the flavors absorb in a way that tossing doesn’t, so get in there and get your hands dirty.
Wishing you health and happiness,
Mark Hyman, MD
Ingredients:
Dressing
- 1 medium shallot, peeled and minced
- 3 tablespoons lemon juice
- 1 teaspoon fish sauce (optional)
- ½ teaspoon sea salt
- ¼ teaspoon fresh ground pepper
- 2 tablespoons extra virgin olive oil
Salad
- 15 Brussels sprouts, trimmed and thinly sliced
- 2 bunches kale, shredded (about 8 cups total)
- ½ red apple, thinly sliced
- ⅓ cup roasted almonds, unsalted, chopped
- 15 fresh mint leaves
- 2 cups pre-cooked black lentils
Method:
1. Begin with making the dressing, add the minced shallots to a small bowl along with the lemon juice, fish sauce (if using), salt, and pepper. Leave out the olive oil for now to allow the shallots to pickle in the lemon juice while preparing the rest of the salad.
2. Add the chopped Brussels sprouts and kale to a bowl and toss together.
3. Whisk the olive oil into the shallot mixture to complete the dressing.
4. Pour the dressing over the Brussels sprouts bowl and use your hands to massage in the dressing until the kale has softened.
5. Top the salad with the apples, almonds, mint, and lentils and toss together with salad spoons to combine.
6. Serve & enjoy!
Nutritional analysis per serving: Calories: 342, Total Fat: 10g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 301mg, Carbohydrates: 47g, Fiber: 22g, Sugars: 4g, Protein: 20g, Net Carbs: 26g