Shaved Brussel Sprout Salad WL .jpg

Shaved Brussel Sprout Salad

Looking for a new salad to switch up your routine? This salad is filling and will excite your taste buds. The salad has a lovely crunch and creaminess to it thanks to the raw vegetables, peanuts, sunflower seeds, feta and avocado.

This salad is rich in fiber, resistant starch and ingredients that naturally detox your liver.

But, let’s talk about resistant starch. What is it and why should we care about it? Resistant starch is created from carbohydrates that are not digested in the small intestine, but rather are fermented in the large intestine. As a result, these fibers boost beneficial bacteria in the gut and have been suggested to improve many body processes, such as improved blood sugar, reduced GI challenges, decreased cholesterol, improving fullness and more.

In this recipe, the resistant starch is coming from the precooked and cooled lentil/rice/bean mixture. Some foods that are rich in resistant starch include beans, peas, lentils, potatoes and rice. The secret to resistant starch is how you cook them. In order for beans, peas, lentils, potatoes and rice to be rich in resistant starch, they need to be cooked and then cooled completely. As a result, making a large batch of lentils, rice, etc. and storing in your fridge is an easy way to increase resistant starch in your life. Reheating an item does not decrease the resistant starch.

So next time you are making a salad, soup, etc. I dare you to add a few ingredients rich in resistant starch. :)

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Shaved Brussel Sprout Salad

Prep time: 10 MinTotal time: 10 Min

Ingredients

  • 4 Brussel sprouts
  • 1/4 of a rutabaga
  • 1/2 of an avocado
  • 1/4 cup precooked lentils and/or rice  
  • 1 tablespoon parsley 
  • 1/4 cup roasted and unsalted peanuts 
  • 2 tablespoons roasted and unsalted sunflower seeds
  • 2 tablespoons crumbled feta 
  • 2 tablespoons extra virgin olive oil 
  • 1 tablespoon seasoned vinegar 
  • 1 teaspoon dried dill 
  • 1/2 teaspoon pepper 

Instructions

  1. Cut Brussel sprouts in half and thinly cut. Add them to a medium-sized bowl. 
  2. Peel rutabaga and cut into four quarters. Set aside one quarter and store the rest in a baggie or container in the fridge. Dice rutabaga and add to the bowl. 
  3. Add 1/4 cup precooked lentils and/or rice to the bowl. I love to make a large batch of lentils, rice, and or a bean mixture and store in the fridge to add to salads. If you do not have precooked lentils, rice, etc. cook your desired mixture according to package instructions. 
  4. Dice half of an avocado and add to the bowl. 
  5. Roughly chop the parsley and add to the bowl. 
  6. Add peanuts, sunflower seeds and feta to the bowl. Toss well. 
  7. Add the olive oil, seasoned vinegar, pepper and dried dill and toss well. 
  8. Enjoy! 
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