Every time you eat is another opportunity to nourish your body. Make it a daily habit to add fresh greens, kefir, and hearty grains into your recipes. This quinoa brussels sprout salad with herbed kefir dressing will satisfy your craving for something light and clean.
Good Things Come in Small Sizes
Brussels sprouts are baby cabbages! They’re members of the cruciferous family, along with some of our other favorites including collard greens, kale, cauliflower, and broccoli. And it looks like being a part of the cruciferous family has its benefits! Adored in the health world for their cancer-fighting compounds, Brussels sprouts continue to fascinate foodies and scientists alike.
Brussels sprouts also contain sulforaphane (a phytochemical containing sulfur), which can inhibit the harmful enzyme, histone deacetylase (HDAC). HDACs are known to be involved in the progression of cancer cells. Consuming more sulforaphane containing foods may help stop the production HDAC and help prevent certain cancers.
What are antioxidants?
Antioxidants are substances “that may prevent or delay some types of cell damage.” Brussels sprouts are rich in antioxidants, including Vitamin A and organosulfur compounds. Organosulfur compounds are a form of antioxidant that may help protect your cells from oxidative stress, a type of damage that can harm DNA.
A Veggie with Benefits
Vitamin K (195% AI, 156mcg)
Vitamin K is a fat-soluble vitamin that is stored in fat tissue and the liver. This vitamin supports bone density, overall bone, and joint health. It also helps your blood clot, which helps prevent excessive bleeding when injured.
Folate (15% RDA, 54mcg)
Folate is a naturally-occurring form of vitamin B9 that helps develop a healthy nervous system. It’s especially crucial for women who are pregnant or might become pregnant because it reduces the risk of serious birth defects.
Vitamin C (125% RDA, 75mg)
Vitamin C is a water-soluble vitamin that supports the immune system and tissue growth and repair. It has also been shown to assist a healthy aging process, aid the absorption of iron, and form proteins that make skin, tendons, ligaments, and blood vessels.
Ingredients
Salad
- 1 cup cooked quinoa
- 2 cups roasted brussels sprouts
- 2 cups roasted butternut squash, cubed
- ¼ cup pomegranate seeds
Dressing
- 1 cup tahini
- ½ cup Plain Lowfat Kefir
- ¼ cup maple syrup
- 1 tbsp lemon juice
- ½ tsp each salt, garlic, black pepper to taste
Directions
- Preheat oven to 400F. Spray a pan with non-stick cooking spray.
- Place brussels sprouts and butternut squash onto baking sheet and roasted in oven for 30 minutes.
- To prepare dressing, combine tahini, kefir, maple syrup, and lemon juice and whisk well.
- In a large bowl, combine cooked quinoa, brussels sprouts, butternut squash, and dressing together.
- Serve & Enjoy!
