Roasted Brussels Sprouts and Kale Salad
By: Julia Huston
Servings: 4
Prep Time: 40 minutes
I don’t know why it took me 20 years to discover that brussels sprouts are the bomb, but here we are. This recipe is a delicious combination of crispy kale chips and roasted brussels sprouts, with a mayo and lemon juice dressing. I like to whip this up for dinner with a protein on the side such as chicken or shrimp, but it would also make a great stand-alone dish since it is packed with nutrients and so many health benefits. Kale is actually one of the most nutrient-dense foods on the planet; it is extremely rich in vitamins C, A, and K, and it contains powerful antioxidants such as quercetin and kaempferol which are anti-inflammatory, anti-viral, and known to lower blood pressure (Healthline). Brussels sprouts are also low in calories but high in fiber, vitamins, and minerals. They are especially high in vitamin K, which is necessary for blood clotting and bone health (Healthline). Enjoy!
Ingredients:
1 bunch of kale
1 lb brussels sprouts
1 tbsp olive oil
Garlic powder to taste
½ cup mayo (I use avocado oil mayonnaise)
2 tbsp lemon juice
1 tbsp dijon mustard
Salt and pepper to taste
Red chili pepper flakes to taste
Parmesan cheese for topping
Instructions:
Start by prepping your kale and brussels sprouts. Rinse the kale and brussels and pat dry with paper towels. Remove the kale from stems and tear into small pieces. Cut brussels sprouts in half lengthwise and remove the ends.
In a large bowl, massage the kale with 1/2 tbsp olive oil, garlic powder, and salt and pepper to taste. Spread out on a baking sheet lined with parchment paper. Try to have one flat layer to ensure even baking.
Repeat the same process with the brussels sprouts; toss the brussels with the other ½ tbsp olive oil, garlic powder, and salt and pepper to taste. Spread out on a second baking sheet lined with parchment paper.
Bake the kale and brussels sprouts together on separate racks at 400°F for 20 minutes. At 10 minutes, take out both trays and toss the kale / brussels.
While they are in the oven, prepare the sauce: combine the mayo, lemon juice, dijon mustard, and set aside.
Once the 20 minutes is up, remove the two trays from the oven and combine the kale and brussels sprouts in one large bowl. Toss with the sauce.
Spread the mixture out on one tray and bake for a final 5 minutes to make sure everything is hot and crispy. The kale will be extra crunchy and delicious!
Top with red chili pepper flakes and parmesan cheese if desired. I like to store my leftovers in the fridge and heat them back up in the air fryer to keep everything crispy!
Reference List:
Gunnars, Kris. “10 Health Benefits of Kale.” Healthline, Healthline Media, June 2018, www.healthline.com/nutrition/10-proven-benefits-of-kale.
Link, Rachael. “10 Ways Brussels Sprouts Benefit Your Health.” Healthline, Healthline Media, September 2017, https://www.healthline.com/nutrition/benefits-of-brussels-sprouts.