by Judi Sowl, Registered Dietitian, DCMC
Cruciferous vegetables like broccoli, brussels sprouts, green cabbage and cauliflower are excellent sources of vitamin C, folate, dietary fiber and magnesium. The four-petal flowers from these veggies resemble a cross or “crucifer,” hence their name. According to the American Institute for Cancer Research, adding cruciferous vegetables like Brussels sprouts to your diet can help lower risk for certain cancers, including colon, mouth, esophagus and stomach.
But these vegetables are also delicious! This colorful, fresh side dish will make a great addition to the Thanksgiving table, or any festive gathering. Or, take a serving for lunch along with a piece of whole grain bread and some low-fat cheese.
Brussels Sprout Slaw with Cranberries and Walnuts
- 3/4 lb. Brussels sprouts
- 1 Fuji or Gala apple, peeled, cored and finely chopped
- 2/3 cup dried cranberries
- 1/2 cup walnuts
- 1/2 tsp. kosher salt
- 1/8 tsp. fresh ground pepper
- 1/3 cup fresh Meyer lemon juice (or 1/4 cup regular lemon juice)
- 1 Tbsp. extra virgin olive oil
- 1 Tbsp. honey
Trim bottoms from sprouts and remove any loose or bruised leaves. Place shredding disk or fine slicing disk in food processor, and using feeding tube, gradually shred Brussels spouts: makes about 4 1/2
cups. Transfer shredded sprouts to mixing bowl.
Add apple, cranberries, walnuts, salt, pepper and lemon juice and stir with a fork for one minute to combine well. Add oil and stir. Cover and refrigerate slaw for 3 hours or overnight. Re-stir before serving. Best served within 24 hours.
Makes 8 1/2 cup servings.
Per serving: 141 calories, 7 g fat, 20 g carbohydrates, 3 g protein, 4g fiber, 13 mg sodium.