Creamy Mustard Brussels Sprouts Salad! A sautéed Brussel Sprouts dish tossed in a vegan creamy cashew 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! You are needed today. You are wanted. Actually, after a whole lotta crustless pie and this creamy sauteed brussel sprouts salad sounds like the perfect way to round out the week, don’t you think? Plus have I mentioned that creamy sauces make me swoon? You think I’m kidding. But ya’ll, this one is extra creamy because of CASHEWS!
I digress… focus Lindsay. Focus.
But before I dive into this Brussel Sprouts dish, here’s a little secret …err confession. I have been sick for the past month. Like … the crud that never ends. Lingering. And yes, I haven’t been to the doctor. Gasp, I know! I’m so old school. But you see, I am re-sharing (and upgrading) this Creamy Mustard Sauteed Brussels Sprouts Salad today in hopes that it will cure me. Oh, and the fact that it’s a great side salad/dish for Thanksgiving and all the Holidays coming up. Convenient? I think not.
Okay, so where was I? Ahh yes, trying to be professional and talk health perks.
In all seriousness, this creamy mustard brussels sprout dish, is hearty yet healthy. And yes, I am talking about a vegetarian side dish. It’s Paleo and Vegan friendly and such a POWERHOUSE veggie dish. Especially for those who are needing to reboot their immune system (like in my case) with an extra dose of antioxidants Vitamin K.
Have I lost you yet? Don’t worry, you’ll like, actually LOVE, these nerdy nutrition facts. So pay attention, so you can impress all your guests at your Holiday table.
Creamy Mustard Sauteed Brussel Sprouts Salad – Nutrition facts!
- 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 sauteed 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 the flu. My body still has a bit of inflammation low white blood cells. Where should I put the recovery focus on? Well, for one, the focus is on strengthening the gut lining and stomach (with prebiotic and probiotics), reducing inflammation with an anti-inflammatory diet, and combating oxidative stress with foods rich in anti-oxidants. And rest… duh (easier said than done).
You see where I am going with this right? The power of FOOD is pretty awesome! A simple sauteed Brussels Sprouts dish can become a SUPERFOOD dish with just a simple pairing (healthy FATABULOUS creamy mustard cashew 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. It’s so that we can educate each other on the power of real food.
Okay let’s get to the hot and saucy mustard cashew sauce…
Plain Cashew cream sauce + spicy honey mustard + garlic + veg broth BLENDED = DIVINE
Mix it with your sauteed brussel sprouts and vegetable salad.
Garnish and ENJOY!
Gah, so good! So GOOD for you.
NOTE –> Don’t worry, if you don’t have cashew cream sauce, you can use a plain hummus or avocado or plain yogurt. Either way, both make for a creamy sauce is similar to a creamy potato salad.
Sauteed Brussels Sprouts Salad with Creamy Mustard Sauce (Vegan, Paleo)
For the Cashew Cream Mustard Sauce:
- 2/3 cup to 3/4 cup of the my Plain Cashew Cream Sauce* (no add-ins) plus Add in ingredients below note *you will need 1 1/4 raw cashews and 1/4 cup vegetable broth in place of coconut milk for thinner sauce option
- 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 sautéed brussel sprouts
- 4–5 cups Brussels Sprouts (chopped in half)
- 1 shallot (sliced) or 1/3 c red onion sliced
- 1 tbsp olive oil
- 2 tsp balsamic Vinegar
- sea salt and pepper to taste
- Red pepper flakes (optional)
- Optional cranberries and fresh herbs to garnish
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. Once you soaked your cashew, make the plain cashew cream sauce, with the following blended in: Garlic, mustard powder, olive oil, onion powder, salt/pepper, and 1/4 cup broth to thin it out. (If you don’t have time to soak cashews, there is also a quick 10 minute version of this sauce in the notes.)
- Blend until creamy. Feel free to thin it out with more water or broth to get the consistency you like.
- Pour sauce into a bowl and set aside.
SEE NOTES FOR A READY TO USE SAUCE ALTERNATIVE.
To make the sauteed brussel sprouts salad
- Next, wash and cut your brussel sprouts and onion. 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. Sauté on medium to medium high for 7-10 minutes or until Brussels Sprouts start to get tender and crispy brown on edges. Add in your balsamic vinegar during the last few minutes of sautéing 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 another dish or freeze for later).
- Mix all together, then 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 flakes and/or cranberries and fresh herbs.
- 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, avocado, or a creamy plain yogurt dressing (although not paleo or vegan) and blend with the mustard and garlic and spices! Easy!
- Category: side
- Method: stove
- Cuisine: American
Keywords: brussel sprouts, sautee, salad, brussels sprouts, vegan side dish, paleo, dairy free, healthy
The fact that I have included health perks, gut talk, sauteed brussel sprouts and cashew cream mustard sauce making out all in one post just verifies the fact that I am one crazy Cotter. You’re welcome! Happy Almost Holiday!
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