Heart-Healthy Cruciferous Crunch Salad
Brighten up your mealtime with our vibrant *Heart-Healthy Cruciferous Crunch Salad*, a nutrient-packed, crunchy medley of kale, broccoli, Brussels sprouts, red cabbage, and carrots. This powerhouse salad features a tangy homemade dressing made with olive oil, fresh lemon juice, Dijon mustard, and apple cider vinegar, offering a perfect balance of zesty flavor and wholesome ingredients. Topped with toasted sliced almonds and sunflower seeds for a satisfying crunch, this salad is not only rich in antioxidants and heart-healthy fats but also naturally gluten-free and packed with fiber to keep you feeling full and energized. Quick to prepare in just 20 minutes, this recipe delivers freshness with every bite and is the ultimate side dish or light lunch for anyone looking to embrace a healthy, plant-forward lifestyle. Perfect for meal prep or sharing at gatherings, it's a delicious and guilt-free way to enjoy the goodness of cruciferous vegetables!
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Recipe Information
Ingredients
- 2 cups kale, stems removed and finely chopped
- 1 cup broccoli florets, finely chopped
- 1 cup Brussels sprouts, finely shaved
- 1 cup red cabbage, thinly sliced
- 1 large carrot, grated
- 1 medium red bell pepper, thinly sliced
- 0.25 cup sliced almonds
- 0.25 cup sunflower seeds
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 tablespoon apple cider vinegar
- 0.5 teaspoon garlic powder
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
In a large mixing bowl, combine the kale, broccoli florets, Brussels sprouts, red cabbage, grated carrot, and red bell pepper.
In a small dry skillet over medium heat, toast the sliced almonds and sunflower seeds for 3-5 minutes, stirring frequently until golden and fragrant, then remove from heat and set aside to cool.
In a small bowl or a jar with a lid, combine the olive oil, lemon juice, Dijon mustard, honey, apple cider vinegar, garlic powder, black pepper, and salt. Whisk or shake until well combined to create the salad dressing.
Pour the dressing over the vegetable mixture in the large bowl.
Toss the salad gently to ensure all the vegetables are evenly coated with the dressing.
Add the toasted almonds and sunflower seeds to the salad and give it a final toss.
Allow the salad to sit for at least 10 minutes before serving to let the flavors meld. Serve and enjoy your heart-healthy cruciferous crunch salad!
Nutrition Facts
Calories |
1089 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.9 g | 87% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 14.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1004 mg | 44% | |
| Total Carbohydrate | 104.1 g | 38% | |
| Dietary Fiber | 35.8 g | 128% | |
| Total Sugars | 34.7 g | ||
| Protein | 39.9 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 858 mg | 66% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 4102 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
