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Shaved Brussels Sprouts with Feta and Almonds

Serves 4

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    A creamy lemon dressing with bright mint and sharp hits of feta lends a zesty bite to Brussels sprouts and almonds in this fresh, crunchy salad. Sure to satisfy, this protein- and fibre-rich salad goes a long way and keeps hunger at bay. Feta is relatively low in fat compared to other cheeses and high in protein, calcium, and phosphorus. Eating these nutrients together has been linked to improved bone density.

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    Warm it up

    If raw Brussels sprouts aren’t your cup of tea, you could make this salad just as tasty by roasting the shaved sprouts on a baking sheet, drizzled with 1 Tbsp (15 mL) extra-virgin olive oil in a 400 F (200 C) oven for about 20 minutes. Allow sprouts to cool slightly and then toss with dressing, feta, and almonds as instructed above.

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    Shaved Brussels Sprouts with Feta and Almonds

      Ingredients

      • 1 lb (450 g) Brussels sprouts
      • 5 to 6 red radishes, thinly sliced
      • 2 tsp (10 mL) lemon zest
      • 3 Tbsp (45 mL) lemon juice
      • 3 Tbsp (45 mL) Greek yogurt
      • 1 1/2 tsp (7 mL) honey
      • 2 tsp (10 mL) chopped mint
      • Salt and pepper, to tase (optional)
      • 3 oz (85 g) crumbled feta (about 1/2 cup/125 mL)
      • 1/2 cup (125 mL) slivered almonds

      Nutrition

      Per serving:

      • calories246
      • protein21 g
      • total fat11 g
        • sat. fat4 g
      • total carbohydrates21 g
        • sugars11 g
        • fibre6 g
      • sodium314 mg

      Directions

      01

      Wash and remove rough outer leaves from Brussels sprouts and trim stem. Shave Brussels sprouts using mandoline or slicer attachment of food processor. Add to large bowl with sliced red radishes and set aside.

      02

      In 2 cup (500 mL) Mason jar, add lemon zest, lemon juice, yogurt, honey, and mint; shake well to combine. Pour dressing over shaved Brussels sprouts, mixing well. Add about three-quarters of feta and almonds; mix through to incorporate evenly. Transfer mixture to serving bowl or plate and sprinkle remaining feta and almonds overtop.

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      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.