If you’re not a fan of the humble Brussels sprout, the first question I’d put to you is, have you had it any other way than boiled by your grandmother? Because I hadn’t, but once I discovered this humble vegetable in all its versatility, I’ve never been more of a convert in my life. Charred on the BBQ, coated with a glaze, baked with parmesan or added to a stir-fry; I’ve actually found myself quite impressed by all the ways in which this humble little cabbage impersonator can enhance your dinner table.
That said, I’d never thought of eating them raw before trying this recipe… I assumed they’d be too pungent and a little bit acrid… but if you’re going to get into the world of eating raw kale, you may as well throw caution to the wind and just get involved in the cruciferous-magniferous experience right? And, I’m here to tell you, expect to be impressed.
It’s a rare thing for me to make a recipe over and over again, but this salad is a very regular feature in my life. Not only because it’s downright delicious, but also because it’s just so blooming good for you AND because it literally keeps for days… it’s pretty much the only make-ahead salad that I know of that actually stays fresh at least till Wednesday!
For the love of kale, cabbage and all things cruciferous…
If kale and cabbage had a baby they’d have made Brussels sprouts… and actually, they did. Everything leafy green in this salad is a derivative of something extraordinary… hillside kale from long-forgotten Mediterranean times. I like to imagine some Shepard saw his goats eating its forefather (a leaf that looks like what you find on the outside of broccoli) and thought to himself “If it keeps the goats healthy, then maybe we should eat it too” and thus the whole evolution of the cabbage family and all of its derivatives was born. I have no idea if this is actually what happened, but I do like the idea of one random unassuming fellow accidentally making such a huge impact on the evolution of vegetables as we know them…
It is true, however, that all of the brassicas (cruciferous vegetables) we know today did come from these humble origins. We actually do have this one simple plant to thank for broccoli, cabbage, cauliflower, Brussels Sprouts, bok choy all the different types of kale and more. It’s extraordinary to think that all of these vegetables came from one little seemingly insignificant weed.
Kale me healthy…
The thing I love most about the vegetables of the cruciferous family, however, and one of the other reasons I love this salad so much, is that they are just so incredibly good for you. Instead of an Apple a day, the saying really should be “A brassica a day keeps the Doctor away”: They are packed with essential nutrients and bioactive compounds that provide numerous health benefits. From their capacity to contain obscene amounts of minerals and vitamins to their incredibly powerful phytochemicals, there’s an abundance of reasons why you’d want to make sure to incorporate them into your regular diet:
- Packed full of Nutrients: Cruciferous vegetables are generally an excellent source of vitamins, minerals, and dietary fiber. They contain vitamins C, K, and E, as well as folate and various B-vitamins. They also contain important minerals such as calcium, potassium, iron, selenium and more.
- Antioxidant Properties: Cruciferous vegetables contain powerful antioxidants like beta-carotene, vitamin C, and selenium. These antioxidants help protect the body’s cells from oxidative stress, which can reduce the risk of chronic diseases.
- Cancer Prevention: Studies suggest that the phytochemicals in cruciferous vegetables may help reduce the risk of certain cancers, including breast, prostate, lung, colorectal, and stomach cancers. The compounds sulforaphane, indole-3-carbinol, and isothiocyanates found in these vegetables are believed to have cancer-fighting properties – they are powerful anti-oxidants, detoxifiers, and may even help to reduce the amount of excess estrogen in a woman’s body.
- Anti-inflammatory Effects: Cruciferous vegetables contain anti-inflammatory compounds that can help reduce inflammation in the body.
- Heart Health: The high levels of fiber, potassium, and antioxidants in these vegetables contribute to heart health. These nutrients can help lower cholesterol levels, reduce blood pressure, and improve overall cardiovascular function.
- Digestive Health: Cruciferous vegetables are a good source of dietary fiber, which aids digestion and promotes a healthy gut. They can help prevent constipation and support a diverse gut microbiome.
- Detoxification Support: Cruciferous vegetables contain compounds that support the body’s natural detoxification processes. They can enhance the liver’s ability to detoxify harmful substances and promote overall detoxification.
- Bone Health: Rich in vitamin K and calcium, cruciferous vegetables can help to build and maintain strong and healthy bones. Adequate vitamin K intake is essential for bone health as it helps regulate calcium absorption.
- Improved Immune Function: The high levels of vitamin C and other antioxidants in cruciferous vegetables help the immune system function at its best.
So whether you’re about to roast a cauliflower, or contemplating adding some broccoli to your next stir fry… I’d highly recommend getting more of these veggies onto your plate. And certainly, at the very least incorporate this salad into your life: it’s a health bomb in every nutritious and delicious serving.
It is with great sadness and a heavy heart that have to announce that I ate kale and liked it.
Greg Behrendt
Preparing a kale salad you actually want to eat…
The secret to a great kale salad is two-fold
- Chop it so fine you can’t tell which vegetable it originally was
- Salt it and massage it so the moisture starts to release and soften the leaf material – leave it for a good 10 min or more.
Then add everything else…
A note on ingredients:
Whilst this is a relatively simple salad to make, there are some things worth noting about how to get the best and tastiest results, and some ways you may wish to change or enhance things to make it suit your own personal tastes.
Kale: You can use either Tuscan or curly kale for this recipe, I’ve used both and I actually use a combination of the two because I like the diversity in textures – but any kale will do. Just leave out the stalks, they are definitely too chewy.
Brussels sprouts: I chose to use purple sprouts for this recipe – but mainly because I just thought they were so pretty and wanted to photograph them. I usually use regular sprouts for this recipe, but if you can find the purple ones, they are really very good for you, so it’s no harm going purple if you can!
Pecorino: You could probably use another hard cheese if you can’t find pecorino, but you would need to add extra salt to the recipe if you do – it’s definitely the extra saltiness in this cheese that contributes to the overall deliciousness of this dish.
Almonds: I always use roasted, but sometimes (which let’s you know what a foodie I am) I’ve only had smoked almonds on hand… and let me tell you, the flavour is fabulous, so if you can find smoked almonds I highly recommend you use them instead – but they at least need to be roasted – raw almonds just don’t cut the mustard so to speak.
Salt: I use Himalayan pink salt probably because I’m am ex-hippy but you can use any good quality sea salt.
Mustard: Being a family with a resident French person, we always have Dijon mustard on hand – and I think it works brilliantly in this recipe, that said, I can imagine that wholegrain mustard would work too.
Lemon: I don’t think you could substitute in lime or vinegar and have the same full-powered flavour experience. There’s something about the combination of pecorino, almond, and lemon that really works – but if you were mid-creation and realised you’d no lemons on hand, possibly apple cider vinegar may also work.
The World’s Best Kale and Brussels Sprout Salad
Equipment
- 1 food processor with slicing attachment
Ingredients
- 1 head curly kale (stems removed)
- 1 bunch tuscan kale (stems removed)
- 1 whole red onion (chopped fine)
- 500 grams brussels sprouts (outer leaves and stems removed)
- 1 cup pecorino (grated fine)
- 1/2 cup roasted almonds ((smoked also go really well))
- 1/2 cup lemon juice
- 1/2 cup olive oil
- 2 tbsp dijon mustard (more to taste if you like)
- 2 cloves garlic
- 1 tsp salt
Instructions
Prepping the greens
- Chop the Brussels sprouts and kale extremely fine using a food processor or with a sharp knife and a lot of patience/skill
- Add about 1 tsp of salt to the greens and massage it through, set aside for at least 10 minutes before adding the other ingredients.
Assembling the salad
- Mix olive oil, mustard and lemon juice with a pinch of salt and pepper for the dressing.
- Combine all ingredients and mix through the dressing.
- Serve topped with a sprinkle of chopped almonds and shavings of pecorino.
Notes
- This dish is probably the most filling salad you’ll ever eat so it works very well as a main event, but it also equally pairs with chicken and fish as a side.
- This recipe makes 4 servings so if there are leftovers, you can store them in an air-tight container for up to 5 days!
Did you make this recipe?
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While I have you here, may I suggest few you try next:
Until next time. Keep following and commenting and may your every spoonful be tastier than the last!
