Creamy Mustard Brussels Sprouts Salad! A pan fried Brussel Sprouts superfood dish tossed in a vegan creamy mustard sauce. Quick to make, packed with fiber, healthy fats, and nourishment! A healthy paleo side dish to add to your table.
Oh hey there Veggies and all things to make a SUPERFOOD SALAD! You are needed today. You are wanted. Actually, after a comfort food casserole and a pretty flippin fabulous naked cake, a creamy mustard brussels sprouts veggie dish salad sounds like the perfect way to round out the week, don’t you think? Plus have I mentioned that creamy mustard sauces make me swoon? But I digress… focus Lindsay. Focus.
But before I dive into this Brussels Sprouts dish on crack, here’s a little secret …err confession. Before my surgery, I made a month worth of recipes to post. Yep, I’m stocked. And so is my freezer. Best IDEA EVER, even though it was also super exhausting. SO WORTH IT! Anyway, I secretly saved this Creamy Mustard Brussels Sprouts SUPERFOOD Salad for today due to it’s….wait for it…. NERDY HEALTHY FACTS. Oh, and the fact that it’s a great side salad/dish for holidays coming up. Think of it as goddess potato salad meets a hot superfood salad and then they made out together in a vegan creamy mustard sauce pool! Sorry, totally ruined the moment, didn’t I?
Okay, so where was I? Ahh yes, trying to be professional and talk health perks.
In all seriousness, this creamy mustard brussels sprout dish, hearty yet healthy. Which is why I upgraded the name. It’s also Paleo and Vegan friendly and such a POWER HOUSE veggie dish. Especially for those who are needing to reboot their digestion or (in my case) get in an extra does of fat soluble antioxidant Vitamin K.
Have I lost you yet? Don’t worry, you’ll like, actually LOVE, these nerdy nutrition facts. So pay attention, capeesh?
Creamy Mustard Brussels Sprouts Salad Nutrition MUST KNOWS!
- Brussel Sprouts contain over 25o% of Vitamin K1. Vitamin K is crucial for bone health, reducing inflammation in the body, and preventing blood clots.
- Vitamin K is a fat soluble vitamin, which is why pairing these these pan fried Brussel sprouts in a mustardy cashew cream sauce is key for absorption! You need the healthy fats to absorb more nutrients.
- Vitamin K is produced in the bacteria of your gut (source), so it’s important to make sure your GUT is healthy and rich in helpful bacteria. Antibiotics, leaky gut, Celiac disease, and food allergies can all inhibit proper Vitamin K absorption.
- That being said, how do Brussel Sprouts play a role in gut health? Well, they contain Glucosinolates. Glucosinolates help protect the lining of the digestive tract and stomach. In doing so, they can help prevent certain digestion issues, disorders, etc. Which leads me back to that whole HEALTHY GUT thing and Vitamin K. Good bacteria, Good gut health, good absorption of Vitamin K.
Does that make sense? Okay, let me give an example. Me. I just had surgery. My body still has a bit of inflammation, scar tissue, and I’ve had to be on antibiotics for a week before and 2 days after. Where should I put the recovery focus on? Well, for one, the focus is on strengthening the gut lining and stomach (with pre an probiotics), reducing inflammation with an anti-inflammatory diet, and combatting oxidative stress with foods rich in anti-oxidants. And rest… duh.
So you see where I am going with this right? The power of FOOD is pretty awesome! A simple pan fried Brussels Sprouts dish can become a SUPERFOOD Salad with just a simple pairing (healthy FATABULOUS creamy mustard sauce). Together, they make a vessel for healing your body. Ya’ll, this is one reason I became a Nutrition Specialist, besides being able to bio hack my own health. Haha. No really, it’s so that we can educate each other on the power of real food.
Oooooh, now remember I said that when i start posting all the gluten free Holiday cookie recipes, mmm k? Kidding. Balance people, balance.
This Creamy Mustard Brussels Sprouts Salad is made with my EASY homemade cashew cream sauce. Gah, so good! Just made it a bit more mustardy and garlicky to spruce up those sprouts. If you don’t have cashew cream sauce, you can use a plain hummus, although it will no longer be paleo. Either way, both make for a creamy sauce to go with the power house Brussel Sprout Salad!
Let’s jump the recipe, shall we?
Creamy Mustard Brussels Sprouts Salad (Vegan,Paleo, Pan Fried)
- 4-5 cups Brussels Sprouts (halved)
- 1 shallot (sliced) or 1/3 c red onion sliced
- 1 tbsp olive oil
- tsp balsamic Vinegar
- Red pepper flakes (optional)
For the Cashew Cream Mustard Sauce
- You will be using the same steps as my Plain Cashew Cream Sauce - See recipe or notes for substitutions.
- You will need to 1 1/4 raw cashews and 1/4 cup broth instead of milk for the cashew cream recipe to thin it out.
- 3/4 c purified water
- Juice of 1/4 of Lemon
- dash of sea salt
- 1/4 cup spicy or honey mustard (gluten free)
- 2 garlic cloves, minced.
- 1 tsp mustard powder
- 1 tsp olive or avocado oil
- 1/4 tsp onion powder
- sea salt/pepper to taste
- See notes for QUICK version if you don't want to use the cashew cream.
For the Creamy Mustard Cashew Cream Sauce
- You will need to soak your cashews for at least 2 hrs or up to 24hrs in the purified water. Then you can use my plain cashew cream sauce . To make this cashew cream creamy mustard sauce,
- after soaking, toss water, cashews, and garlic, mustard, and spices into blender or food processor.
- Blend until creamy. Thin out with more water or broth to get consistency you like.
- Pour sauce into a bowl, set aside.
- NOTES The less you soak, the more water is leftover and you won't need to add as much back in when blending. The longer you soak will need to add about 1/4c to 1/3 cup more liquid (water or broth) back in when blending to make it more like a sauce. Set sauce aside.
See notes for a READY TO USE sauce alternative.
- Next wash and cut your veggies. Remove stems from Brussels Sprouts.
- Add 1 tbsp olive to a skillet or fry pan. Heat on medium heat then add in your Brussels Sprouts and Onion. Pan Fry on medium high for 7-10 minutes or until Brussels Sprouts start to get tender and crispy brown on edges. Add in your balsamic vinegar last few minutes to brown edges.
- Next add add in about 2/3 c to 3/4 cup of your creamy mustard sauce. Save the extra sauce for other dish or freeze for later.
- Mix all together.
- Add 1/4 tsp pepper and sea salt. Cook for another 3 to 5 minutes on medium heat until everything is mixed, creamy, and, cooked.
- Remove from heat. Plate or serve in a bowl.
- Garnish with red pepper.
- Serve or store in fridge covered for later.
- Great hot or cold!
If you are not up for making the cashew cream sauce or are short on time, you can use plain hummus or a creamy plain yogurt dressing (although not paleo or vegan) and blend with the mustard and garlic and spices! Easy!
This dish is similar to a creamy potato salad. Great hot or cold! Perfect for potlucks or holidays.
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Balanced and protein packed! And dude, look at the Iron source and Vitamin C!
The fact that I have included health perks, gut talk, salads making out, and swooning over mustard sauce in one post just verifies the fact that it is Friday. I have Friday brain. Here to entertain, haha!
Brussel Sprouts.. your go to recipe… share it! Please?
P.S just made 2 Kimichi recipes. You’re gonna love them! These will be great to “feed” your healthy gut flora and party with the superfood salad of course. Just sayin…