Source: Nancy Hughes | Category: Heart-Smart, Salads

Brussels Sprout, Blueberry and Walnut Slaw

The nutrient-rich ingredients in this delicious slaw make it a smart choice for athletes. Brussels sprouts and blueberries provide vitamins, minerals, fiber and phytonutrients. Walnuts and canola oil are among the top 10 food sources of plant-based omega-3 fat, and may help protect the heart.

Brussels Sprout, Blueberry and Walnut Slaw

Ingredients

  • 1 lb fresh Brussels sprouts, ends trimmed, thinly sliced * 500 g
  • 1/4 cup chopped walnuts 45 mL
  • 1/2 cup finely chopped red onion 125 mL
  • 1/2 cup dried blueberries 125 mL
  • 2 1/2 Tbsp canola oil 32 mL
  • 2 1/2 Tbsp cider vinegar 32 mL
  • 2 Tbsp granulated sugar 30 mL
  • 1/2 tsp salt 2 mL
  • 1/4 tsp crushed red pepper flakes 1 mL 

Instructions

  • 1. In medium bowl, combine all ingredients. Refrigerate 30 minutes before serving.
  • Note: To thinly slice Brussels sprouts, put them in a food processor fitted with the slicing attachment or cut thinly with a knife as you would coleslaw.

Yield

8 servings

serving size

3/4 cup (175 mL)

nutritional analysis

Per Serving

Calories140
Total Fat7 g
Saturated Fat0.5 g
Cholesterol0 mg
Carbohydrates16 g
Fiber4 g
Protein3 g
Sodium160 mg