One cup of Brussels sprouts has only slightly less protein than an egg white and this salad is filled with them. The sprouts are coupled with nutrient-rich, dark green kale. Also in the salad are a bunch of crunchy healthy goodies like walnuts, sunflower seeds, pumpkin seeds, hemp hearts and even flax seed. The varied textures make this dish super satisfying. A little cooked quinoa means that even ground flaxseed and hemp hearts will fit right in without a grainy mouth-feel. And a handful of pomegranate seeds add just the right amount of tart and sweet, rounding out the flavors perfectly. The whole salad is tossed with an avocado ranch dressing that is whipped up in a jiffy in the blender, so even the creamy fatty dressing is a nutritious ally.
It's a gorgeous salad -- beautiful to behold and to eat. Sure, add a few ounces of poached or roasted salmon if you want more omegas and protein, but honestly this salad is filling and satisfying all on its own, with 16 grams of protein per serving even in its totally meatless state.
Winter Salad With Avocado Ranch Dressing
2 cups Brussels sprouts, stem end trimmed
2 cups thin slices of Lacinato kale (dark green variety; about 4 large leaves, thinly sliced)
1 cup cooked quinoa
1/4 cup walnuts, chopped (see note)
3 tablespoons sunflower seeds
1/2 cup toasted pumpkin seeds (pepitas)
3 tablespoons of raw hemp hearts (hemp seeds)
3 tablespoons of milled flaxseed (flaxmeal)
1/2 cup halved grape tomatoes
1/2 cup pomegranate seeds (also called arils)
1/4 cup chopped cilantro
Dressing:
1/2 large avocado
1/2 cup lowfat buttermilk
2 tablespoons prepared salsa
2 tablespoons lime juice (or lemon juice)
1/4 cup water
1 tablespoon minced shallot
1/2 cup roughly chopped cilantro
1/4 teaspoon salt
1/8 teaspoon pepper
Slice the Brussels sprouts very thinly with a sharp knife, or run them through a food processor fitted with a slicing blade. You will have about 3 cups of sliced sprouts when done. Mix the sprouts and sliced kale in a large bowl. Add the remaining salad ingredients and toss. In a blender, mix all the dressing ingredients until smooth and creamy. Add an additional tablespoon or two of water if too thick. Pour half the dressing over the salad and toss well. Add more dressing if desired. Serve.
Makes 4 servings.
Note: Feel free to swap out nuts and seeds for your favorites.
Nutrition information: Each serving of Winter Salad contains approximately 360 calories, 16 g protein, 21 g fat, 29 g carbohydrate (6 g sugar), no cholesterol, 34 mg sodium and 9 g fiber.
Carbohydrate choices: 2.
Nutrition information: Each serving of Avocado Ranch Dressing contains approximately 52 calories, 2 g protein, 3 g fat, 5 g carbohydrate (2 g sugar), 2 mg cholesterol, 237 mg sodium and 1 g fiber.
Carbohydrate choices: 1/2.
Food on 12/28/2016