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!
I’m also diggin this crispy air fryer brussel sprouts recipe from Vegetarian Mama. See, endless opportunities here.
Let’s jump the recipe, shall we?
Print
Creamy Mustard Brussels Sprouts Salad
-
Prep Time: 2 hr, 10 -
Cook Time: 15 min
-
Total Time: -25490759.8 minute
-
Yield: 3-4
Print Recipe
Pin RecipeDescription
Creamy Mustard Brussels Sprouts Salad (Vegan,Paleo, Pan Fried)
Ingredients
- 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 [url] recipe ∞http://www.cottercrunch.com/how-to-make-vegan-cashew-cream-sauce/[/url] 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.
Instructions
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!
Notes
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.
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?
Cheers!
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…
My mustard sauce is one of Alex’s most requested condiments. I loooove me a good mustard sauce! ANd yay for brusslels!
i need your recipe! do share!
OMG I made something similar recently but in the oven so I have no about how good this is. I’m pretty sure I’m going to be putting this sauce on everything! So yummy!
I need your recipe!
I will never understand people who don’t like brussels!!! SOOO good!
Pinning this one.
Brussels sprouts are my absolute fav veggie so I course I need to make this! That cream sauce sounds amazing TOO! 🙂
you’d love!!
I can think of so many uses for this sauce! Hope your are on the mend and feeling better!
thanks friend. It’s day by day! <3 you.
Oh wow, this salad looks so amazing. I love Brussels sprouts and mustard. Great recipe.
You’re not alone — creamy mustard sauces make me swoon, too! 🙂
i feel like we are related. some much same love of food! <3 you.
Ooh, this would be the best way to have some Brussel Sprouts. I love them when they are roasted, and I bet this sauce amps up the flavor by leaps and bounds. I love that you made a whole months worth of recipes; you are a really hard worker Lindsay. Thanks for inspiring me to continue to work hard and create. 🙂
thank you for all your support!
Oh this sounds (and looks) amazing! Such a sucker for anything with brussels sprouts or cashew cream, so this combination is a dream come true!
me too! let me know if you try it Kara!
I’m so impressed with your pre-planning. And with this dish. I LOVE brussels… Vegas doesn’t love the ensuing gas… but whatever. I’ll tell her it’s for my gut heath. 😉
In smelliness and health
And you seriously out did yourself on this recipe Lindsay!! I’m swooning. Picking up all the ingredients today at the store. Can’t wait to make this. And Dave can’t have Brussels or cashews (it’s a food sensitivity, not a taste thing)so this is all for me!!!!
poor dave! But YAY you! haha eat all the Sprouts!
SO impressed with your backlog. Working on mine now before I head back to school! And you had me at mustard sauce with this. Sooo ready for fall and Brussels sprouts 😀
thanks friend. Best of luck! You got this! <3
Brussel sprouts are one of my favorite, favorite vegetables! Pretty sad that they’re a bit underrated! I had to Pin this recipe because it looks so so delicious. Veggies are my fave, hey!
Me too!! Brussels need more love
My Mum refuses to make brussel sprouts so my Dad has been begging me to make them and I think I may just have to do that after seeing this recipe! YUM!
The good news. I’m teaching yoga. The bad news. I’m behind on reading my favorite blogs and I might have missed this yumminess. I’m the only one in our family that eats Brussel Sprouts. With this recipe I might be able to convince the family to try them.
I needed this like yesterday!! YUMMY!!!!
we so need to live closer!
I want to make these ASAP!!
I only recently started to like brussel sprouts, and this recipe is like the mother ship calling me home!
Okay, that was a tad dramatic – but I literally can’t wait to try this!
I love the idea of pairing them with the cashew and mustard sauce 🙂
DELISH!!
YAY! Danielle, then you will love this! Keep me posted
This looks amazing! Just wondering about what the problem is with hummus? I’m sensitive to Cashews. Could I try with almonds? Thanks!
You can totally use hummus. Go for it! You might have to thin it out a little but should be great. Keep me posted.
My partner is supposed to avoid cashews as part of a cancer fighting diet but this recipe sounds like something we would enjoy.. Do you think there is a sub for cashew that would do the same thing?
Can he have egg or dairy?
Had this tonight for dinner. Really good. Thanks for sharing!
wonderful! So glad Sam!
I am not a fan of brussel sprouts but it seems it would be a good idea for me to try them. Seem they could be helpful for my tummy and all that ails me. (https://www.drlam.com/blog/microbiome-gut-flora/23823/)