Christmas Training Meal: Super Sprout Salad Recipe
Written By: SportsShoes
Kale might have stolen the superfoods spotlight, but Brussels sprouts boast just as many plus points. That’s why we’ve worked with Laura Tilt, an expert nutritionist to develop a Brussel sprout salad that can fit in to your fitness training meal plan.
Not just to be eaten at Christmas time, Brussels sprouts are packed with vitamin C and are a great vegetable to bolster the body’s antioxidant defences, important for recovery from intensive training. The olive oil in the dressing is also a source of heart-healthy fats, which actually help your body to absorb more vitamins from the salad.
Try with leftover cold meats or fish after a strength-based session to kick start recovery, or use as part of your winter armoury – mega doses of vitamin C can’t prevent a cold, but they may help relieve symptoms more quickly.
NUTRITIONAL INFORMATION (PER SERVING)
Kcal: 215 kcal, Protein: 10g, Carbs: 6g, Fat: 15g
Serves 6 as a side dish
- 400g sprouts, cleaned, trimmed and finely sliced
- 2 spring onions finely sliced
- 100g pomegranate seeds
- 75g almonds with skin on, roughly chopped
- 75g Parmesan or Pecorino, grated
- 2 tbsp. extra virgin olive oil
- Juice of 1 lemon
- 1 tsp. Dijon mustard
- 1 shallot, finely diced
- Salt and pepper to dress
- Clean the Brussels sprouts and trim to remove a little of the stalk, and any damaged leaves. Using a large knife, slice the sprouts very thinly so that they look like shredded cabbage (you can also do this bit using the shredder on a food processor if you have one!) Once they are all shredded rub them between your hands to separate the layers, then pop in a mixing bowl.
- Heat a large frying pan over a medium heat. Add the chopped almonds and leave for about 20 seconds, then shake the pan. You want to toast them until they are a golden colour and you can smell the nutty-ness, and then add a pinch of sea salt, and set to one side.
- In a small bowl, whisk together the olive oil, lemon juice, mustard and shallot with a pinch of black pepper.
- Drizzle the dressing over the sprouts and tip in the pomegranate, cheese and nuts (reserving a few nuts for the top). Toss together until everything is evenly mixed and coated.
- Transfer to a bowl and garnish with the remaining nuts before serving.