CRUCIFEROUS SALADS

  • cauliflower

  • cabbage

  • garden cress

  • bok choy

  • broccoli

  • Brussels sprouts

  • and similar green leafy vegetables

These cruciferous veggies are packed with nutrition. All can stand alone as a side, but they can also be used in salads. Today we will look at salad recipes that go beyond the green leafy options. These salads are easy to prepare which is always a plus. We are so used to fast food, but it's time to redefine what that means.

BRUSSELS SPROUTS SLAW

Change up your slaw by using Brussels sprouts.


  • 1 1/2 lb Brussels sprouts (preferably on the stalk) any discolored leaves discarded and stems left intact

  • 1 cup walnuts (3 1/2 oz), lightly toasted

  • 2 tablespoons finely grated Pecorino Romano, or to taste

  • 1/4 cup olive oil

  • 3 tablespoons fresh lemon juice

Special Equipment an adjustable-blade slicer

  1. Holding each Brussels sprout by stem end, cut into very thin slices using slicer. Toss in a bowl to separate layers.

  2. Lightly crush walnuts with your hands and add to Brussels sprouts along with cheese, oil, and lemon juice, then toss to combine. Season with pepper.

Cooks' notes:

· Walnuts can be toasted 1 day ahead and kept in an airtight container at room temperature. · Brussels sprouts can be sliced 3 hours ahead and chilled, covered. Toss with remaining ingredients just before serving.

https://www.epicurious.com/recipes/food/views/shaved-brussels-sprout-salad-with-fresh-walnuts-and-pecorino-232809

RED CABBAGE APPLE SALAD

There is a color explosion in this salad. If you like crunch, then you'll love this combo.


  • 3 tablespoons of olive oil

  • 1 red cabbage sliced into thin rings

  • 4 apples peeled and diced

  • The juice of 1 orange

  • 30 g of pecan nuts crushed

  • Possibly a splash of water

  • Optional: cinnamon stick

  1. Heat the olive oil in a large pan, then add the red cabbage and stir-fry for a few minutes.

  2. Add the apples with the orange juice and the optional stick of cinnamon. Stir well.

  3. Simmer until the cabbage is tender with the lid on the pan. Be careful not to let it run dry so if necessary, add a little water.

  4. Allow the dish to cool and serve at room temperature. And sprinkle with the crushed pecan nuts.

https://www.lovemysalad.com/recipes/red-cabbage-apple-salad

SHREDDED CRUCIFEROUS SALAD

How pretty would it be to serve this salad for your family? You've got everything you need in one dish. Good protein with the chicken, good fats with the avocado, and a wide array of good carbs.


Salad ingredients:

  • 3 cups mixed shredded Brussels sprouts, kale and cabbage (mine came from a pre-mixed bag from trader joes but you can make your own)

  • 1 cup shredded kale

  • 1 avocado sliced

  • 1.5 pounds thin sliced boneless chicken breast

  • ½ cucumber sliced

  • 1 apple sliced (or diced)

  • ¼ cup sliced almonds

Mustard citrus maple dressing ingredients:

  • 2 Tbs lemon juice

  • ¼ cup olive oil

  • 1 Tbs spicy mustard

  • 2 Tbs maple syrup

  • ¼ tsp salt

  • ¼ tsp pepper

  • 1 tsp dried parsley

  1. In a small bowl, make the mustard citrus maple dressing. Add and mix all of the dressing ingredients together until the dressing has thickened. You'll use some to cook the chicken and some in the salad.

  2. Place the chicken in a frying pan and add 3 Tbs of the dressing on top. Cook over medium heat until the chicken is grilled on both sides. This took me 4 minutes on one side and then 4 minutes on the other side. Then 2 mins on one side and 2 minutes on the other side. Slice the grilled chicken into thin slices.

  3. Add the shredded Brussels sprouts, kale, and cabbage to a large bowl. Top with the sliced avocado, cucumber, apples, almonds, and dressing and toss. (Note: you don't have to use all the dressing, use as much as you'd like). Top with sliced chicken and toss again.

  4. Serves 2-4, depending on if it's a main dish or side course.

https://perchancetocook.com/2018/02/20/shredded-cruciferous-salad-with-grilled-chicken-apple-and-avocado-paleo-gf/

BABY BOK CHOY SALAD

Bok choy is not only for stir fry. Give it a chop and add the nuts and seeds for a new salad.


FOR THE SESAME DRESSING:

  • ¼ cup coconut sugar

  • ¼ cup olive oil

  • 2 tablespoons red wine vinegar

  • 2 tablespoons toasted sesame seeds (see notes)

  • 1 tablespoon coconut aminos

FOR THE BABY BOK CHOY SALAD:

  • 2 tablespoons olive oil

  • ¼ cup sliced almonds

  • 1 bunch baby bok choy sliced (5 – 6 bulbs)

  • 5 scallions chopped

  1. To make the dressing, in a small bowl or in a jar with a tight-fitting lid, combine sugar, olive oil, vinegar, sesame seeds, and coconutaminos. Allow flavors to blend at room temperature while preparing the rest of the salad.

  2. Meanwhile, heat 2 tablespoons olive oil in a large sauce pan over medium heat until shimmering. Reduce heat to low. Add almonds; sauté until toasted, about 10 minutes, stirring frequently to avoid scorching.

  3. In a large bowl, combine baby bok choy, scallions, and crunchy mix. Drizzle salad dressing over the top and toss until uniformly combined. Serve at room temperature.

Recipe Notes

  1. You may purchase toasted sesame seeds or toast regular sesame seeds yourself. To toast sesame seeds, place in a dry skillet over the lowest possible heat and shake frequently until lightly golden brown, 10 to 15 minutes.

https://www.culinaryhill.com/baby-bok-choy-with-sesame-dressing/

CABBAGE AND KALE SALAD

Make this beautiful salad with red cabbage and dark lacinato kale. Add bacon bits for a nice flavor.


  • bunch Kale, stems removed and thinly sliced

  • ½ red cabbage

  • ¼ cup sunflower seeds, toasted

  • 2 teaspoons honey

  • ¼ cup extra virgin olive oil

  • ½ lime, juiced

  • 2 tablespoons red wine vinegar (or more, to taste)

  • Salt and fresh black pepper, to taste

  • 1/3 cup scallions white and pale green parts only, sliced thinly

  • 1 handful cilantro roughly chopped

  1. Combine sliced cabbage and kale in a large salad bowl with chopped scallions

  2. Make dressing: in a bowl or jar (with fitted lid), combine vinegar, olive oil, honey, lime juice with salt and pepper (to taste)

  3. Toss cabbage and kale mixture with dressing, let rest for 30 minutes to let the kale marinate

  4. Top with sunflower seeds, scallions and cilantro, additional salt and pepper if needed.

https://food52.com/recipes/32132-kale-and-red-cabbage-salad-with-toasted-sunflower-seeds-and-lime-vinagrette

LEMONY QUINOA BRUSSELS SPROUTS SALAD

This is a great combination. You'll be satisfied after a bowl of Brussels.


  • 1 pound Brussels sprouts halved (or about 4 cups)

  • 1 tablespoon olive oil (omit if oil-free)

  • pinch of sea salt and pepper

  • 1/4 teaspoon red pepper flakes (optional)

  • 1 cup quinoa

  • 2 cups low-sodium vegetable broth (or water)

  • 1/3 onion diced

  • 1/4 cup low-sodium vegetable broth for sautéing (or 1 tablespoon olive oil)

  • 1 clove garlic minced

  • pinch of sea salt and pepper

  • 3 cups spinach (or kale)

LEMON TAHINI DRESSING

  • zest and juice of 1 lemon

  • 2 tablespoons tahini

  • 1-2 tablespoons water, to desired consistency

  • 1 teaspoon maple syrup

  • sea salt and pepper, to taste

  1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper.

  2. Toss halved Brussels sprouts in oil and sprinkle with salt, pepper and red pepper flakes. Transfer to baking sheet and bake for 20-25 minutes, or until golden and crispy brown.

  3. In a pot, combine quinoa and vegetable broth. Bring to a boil and reduce heat to simmer for 15 minutes, until quinoa is fluffy.

  4. Meanwhile, start sautéing onions in 1/4 cup vegetable broth (or 1 tablespoon oil) on medium-high, until translucent. Mix in garlic, salt, pepper and spinach. Sauté about 3 minutes, until spinach is wilted. Turn off heat.

  5. In a small bowl, whisk together all ingredients for the Lemon Tahini Dressing until smooth. Set aside.

  6. In a large serving bowl, combine cooked quinoa, onion/spinach mixture and the Brussels sprouts when they're finished roasting. Then toss with the tahini dressing until well combined.

  7. Serve and enjoy!

https://www.theglowingfridge.com/lemony-quinoa-brussels-sprouts-salad/#_a5y_p=5965229

CRANBERRY ALMOND BROCCOLI SALAD

I love broccoli salad. This is a slightly different twist with the cranberries. For added flavor, sprinkle with the juice of an orange.


  • 1/4 cup finely chopped red onion

  • 1/3 cup paleo mayonnaise

  • 3 tablespoons 2% reduced-fat Greek yogurt

  • 1 tablespoon cider vinegar

  • 1 tablespoon honey

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 4 cups coarsely chopped broccoli florets (about 1 bunch)

  • 1/3 cup slivered toasted almonds

  • 1/3 cup no sugar dried cranberries

  • 4 center-cut bacon slices cooked and crumbled

  1. Soak red onion in cold water for 5 minutes; drain.

  2. Combine mayonnaise and next 5 ingredients (through pepper), stirring well with a whisk. Stir in red onion, broccoli, and remaining ingredients. Cover and chill 1 hour before serving.

http://www.myrecipes.com/recipe/cranberry-almond-broccoli-salad

There are times where salads can get boring. Change up the contents so that doesn't happen. By using other vegetables you'll gain these things:

  • exciting new tastes each day

  • increased nutrition with a variety of vegetables

  • you should be shooting for 2-3 cups of vegetables a day, so these salads will help you meet that goal

  • no food boredom

  • you'll feel great (even if you think you already feel good)

  • you'll have more energy

  • you'll kick the junk food habit

  • you'll be able to be and do all that you want

  • you'll set a good example for your family

Pick up some cruciferous varieties today!

Here's to your health! Happy salad prep!

Lori


CALL US

303 666 4151

 

FAX US

303 666 4166

EMAIL US

COALCREEKPT@GMAIL.COM

louisville

315 west south boulder road

louisville, colorado | #100 + #209

boulder 

350 broadway street

boulder, colorado | #50

Mon-Thurs

7:00 am to 6:00 pm

Friday

7:00 am to 5:00 pm

FEEL BETTER. LIVE A LIFE YOU LOVE!

SERVING PHYSICAL THERAPY IN THE LOUISVILLE, BOULDER & BOULDER COUNTY COMMUNITY SINCE 2001

 

@COAL CREEK PHYSICAL THERAPY | 2020 | jULIE BYRT PT, MSPT

WEBSITE DESIGN // PEANUT BUTTER CREATIVE