In plant-based culinary delights, the humble Brussels sprout often doesn’t get the recognition it deserves. Yet, when prepared thoughtfully, this nutrient-packed vegetable transforms into a star ingredient, especially in salads. As a proponent of culinary medicine and whole food plant-based eating, I’m excited to share the wonders of the Brussels sprout salad – a dish that embodies health, sustainability, and the essence of farm-to-table freshness.
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100+ Pages of Recipes for a vibrant, nourishing holiday table
Instacart Shopping List for effortless grocery planning
Chat Support in a Private Facebook Group to answer your questions
Mindfulness Moments to help you reduce holiday stress
My Expertise in Culinary Medicine and Plant-Based Nutrition to guide you through a safe and delicious holiday elevation
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When you buy the workshops and related ebooks, you get more than recipes and gain new skills, confidence, and perhaps a different perspective on cooking. These methods are simple to apply, turning your kitchen into a happy place for creative expression and culinary healing.
Are you prepared to go on this delectable adventure with me? Let’s grow, learn, and cook together!
Dr. Siri Chand Khalsa’s 5-week Plant-based Cooking Course for Stanford’s Division of Immunology & Rheumatology was a spectacular addition to our wellness program. Dr. Siri Chand created an inspired line up of unique yet easy recipes which she beautifully rendered into a recipe booklet, replete with her own eye-popping food photography. She masterfully taught us to cook delicious and visually appealing dishes including sheet-pan veggies with quinoa tabouli with cilantro chutney, and root vegetable purée soup with kale sauerkraut salad. Each lesson was made even more delightful with unapologetically delicious desserts like fruit crisp and chia pudding. Dr. Sir Chand’s profound knowledge of Ayurvedic cooking, combined with her allopathic training and additional expertise in Lifestyle Medicine, offers a unique perspective on eating for vitality. She radiates passion and compassions in every session, making the experience truly enriching. Don’t miss the opportunity to learn from this culinary medicine master!
Neha S. Shah, MD
Neha S. Shah, MD (she/her/hers) Clinical Assistant Professor of Medicine Fellowship Program Director – Adult Rheumatology Division of Immunology & Rheumatology Department of Medicine Stanford University Hospital & Clinics
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Embracing Culinary Medicine with Brussels Sprout Salad
Culinary medicine is more than just eating for sustenance; it’s about leveraging the medicinal properties of food to enhance overall well-being. Brussels sprouts, rich in vitamins C and K, fiber, and antioxidants, are a perfect example. These miniature cabbages are known for their anti-inflammatory properties, making them an excellent choice for anyone looking to boost their immune system and support heart health.
✨ Loving These Recipes? ✨
Get the Plant-Based Holiday Planning Guide & Class and have all the holiday recipes in one place—complete with tips and planning tools for ease of use!
🌿 Here’s what’s inside:
100+ Pages of Recipes for a vibrant, nourishing holiday table
Instacart Shopping List for effortless grocery planning
Chat Support in a Private Facebook Group to answer your questions
Mindfulness Moments to help you reduce holiday stress
My Expertise in Culinary Medicine and Plant-Based Nutrition to guide you through a safe and delicious holiday elevation
🌟 Ready to simplify and elevate your holiday cooking? Join Now and Get the Guide!
Let’s make your holiday intentional, delicious, and stress-free! 🌟
When you buy the workshops and related ebooks, you get more than recipes and gain new skills, confidence, and perhaps a different perspective on cooking. These methods are simple to apply, turning your kitchen into a happy place for creative expression and culinary healing.
Are you prepared to go on this delectable adventure with me? Let’s grow, learn, and cook together!
Dr. Siri Chand Khalsa’s 5-week Plant-based Cooking Course for Stanford’s Division of Immunology & Rheumatology was a spectacular addition to our wellness program. Dr. Siri Chand created an inspired line up of unique yet easy recipes which she beautifully rendered into a recipe booklet, replete with her own eye-popping food photography. She masterfully taught us to cook delicious and visually appealing dishes including sheet-pan veggies with quinoa tabouli with cilantro chutney, and root vegetable purée soup with kale sauerkraut salad. Each lesson was made even more delightful with unapologetically delicious desserts like fruit crisp and chia pudding. Dr. Sir Chand’s profound knowledge of Ayurvedic cooking, combined with her allopathic training and additional expertise in Lifestyle Medicine, offers a unique perspective on eating for vitality. She radiates passion and compassions in every session, making the experience truly enriching. Don’t miss the opportunity to learn from this culinary medicine master!
Neha S. Shah, MD
Neha S. Shah, MD (she/her/hers) Clinical Assistant Professor of Medicine Fellowship Program Director – Adult Rheumatology Division of Immunology & Rheumatology Department of Medicine Stanford University Hospital & Clinics
The Farm-to-Table Philosophy
One of the most fulfilling aspects of creating a Brussels sprout salad is its connection with local farmers and seasonal produce. The farm-to-table philosophy emphasizes sourcing fresh, local, and sustainably grown ingredients. By doing so, we support our local economy and reduce our carbon footprint, contributing to a healthier planet. When you prepare a farm-to-table Brussels sprout salad, you’re part of a larger movement that values the integrity of food from its origin to your table.
✨ Ingredients Highlight:
Brussels Sprouts: These little green gems are loaded with vitamins C and K, fiber, and antioxidants. 🥦
Ginger: Adds a zesty kick while offering anti-inflammatory and digestive benefits. 🌟
Sesame Seeds: Provide a nutty flavor and are rich in healthy fats, calcium, and magnesium. 🌰
Preserved Lemon: A unique tangy addition that’s a fantastic source of vitamin C. 🍋
Umeboshi Plum: Known for its digestive benefits and umami taste, it’s a standout ingredient in this salad. 🍑
Journey into Plant-Based Eating
Switching to a plant-based diet is a journey of self-discovery and wellness. As I transitioned my career from a traditional physician to an advocate of Ayurvedic and lifestyle medicine, I found plant-based eating a cornerstone of holistic health. The simplicity of a vegan Brussels sprout salad reflects this philosophy. It’s a dish that’s easy to prepare yet rich in flavor and nutrients. It’s a reminder that healthful eating doesn’t have to be complicated – sometimes, the best meals celebrate the ingredients’ natural flavors.
Free Ebook
The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.
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Why Brussels Sprout Salad?
You might wonder why I am sharing a Brussels sprout salad. The answer lies in its versatility and health benefits. This salad can be a quick meal for busy days or a sophisticated side dish for special occasions. Raw Brussels sprout salad, for instance, retains the maximum nutrients, providing an invigorating crunch and a refreshing taste. It is soo good on tacos or in wraps. And in all honestly, you could ferment a bit of the extra of you wanted to. You would need to add more salt but this is a fun way to use leftovers.
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
1 preserved lemon, finely chopped (use both rind and flesh)
1 tablespoon lime juice, freshly squeezed
1 umeboshi plum, finely minced
2 tablespoons extra virgin olive oil (unheated)
1 tablespoon maple syrup (optional, for a touch of sweetness)
1/4 teaspoon sea salt
Freshly ground black pepper, to taste
1/4cup fresh cilantro, chopped (optional, for garnish)
Instructions
Prepare the Brussels Sprouts:
Trim the ends of the Brussels sprouts and remove any discolored outer leaves.
Use a sharp knife or a mandoline to finely shred the Brussels sprouts. Place them in a large mixing bowl.
Toast the Sesame Seeds:
In a small dry skillet over medium heat, toast the sesame seeds until they are golden and fragrant. Stir constantly to prevent burning. Remove from heat and let cool.
Make the Dressing:
In a small bowl, whisk together the grated ginger, finely chopped preserved lemon, lime juice, minced umeboshi plum, and extra virgin olive oil. If you prefer a slightly sweeter salad, add the maple syrup. Season with sea salt and freshly ground black pepper.
Combine the Ingredients:
Pour the dressing over the shredded Brussels sprouts. Add the toasted sesame seeds and toss everything together until the Brussels sprouts are evenly coated with the dressing.
Garnish and Serve:
Transfer the salad to a serving platter or bowl. Garnish with freshly chopped cilantro if desired. Serve immediately or let it sit for about 10-15 minutes to allow the flavors to meld together.
Nutritional Benefits:
Brussels Sprouts: Packed with vitamins C and K, fiber, and antioxidants, Brussels sprouts support immune health and reduce inflammation.
Ginger: Known for its anti-inflammatory and digestive benefits, ginger adds a zesty kick to the salad.
Sesame Seeds: Rich in healthy fats, calcium, and magnesium, sesame seeds provide a nutty flavor and crunchy texture.
Preserved Lemon: Adds a unique tangy flavor and is a good source of vitamin C.
Umeboshi Plum: Traditionally used in Japanese cuisine, umeboshi plums are known for their digestive benefits and distinctive umami taste.
Click on the image to grab the ingredients from Instacart from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.
Also, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Tips for a Crispy and Delish Brussels Sprout Salad
Creating the perfect Brussels sprout salad involves simple steps:
Choose Fresh Ingredients: Select the freshest Brussels sprouts from your local farmer’s market. Look for tightly packed leaves and vibrant green color.
Proper Preparation: Trim the ends and remove any yellowed leaves. For a raw salad, thinly slice the sprouts to ensure they’re tender and easy to eat.
Complementary Flavors: Pair Brussels sprouts with ingredients like apples, nuts, and a tangy vinaigrette. This enhances the flavor and adds nutritional diversity to your meal.
Mindful Eating: As you enjoy your salad, take a moment to reflect on the journey of each ingredient from the farm to your table. This mindfulness practice can deepen your appreciation for your food and its impact on your health.
Kitchen Supplies
Having the right supplies makes working in the kitchen easier. Click on the image to see the ways I love to store my food.
These are some of my favorite ways to store warm food in glass containers. The Weck and Ball Glass jars are absolute staples in my kitchen.
Let’s Explore Seasonal Eating: Summer
We love going to the farmer’s market. And while we can’t make it every week, there is so much to consider.
What is Seasonal Eating?
I am particularly interested in the role of local and/or seasonal eating. I believe that connection to seasonal living builds a steady and essential connection to nature. Fortunately, this is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and reducing environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
Seasonal Recipe Book: My Summer Favorites!
I’m so delighted to share with you a new seasonal cookbook that I have created that is available for purchase. Please click through on the link to learn all about it. AND the best part is that I will be creating one for each season. Hope you enjoy and if you make one of the recipes, please let me know.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
Final Thoughts:
Incorporating a Brussels sprout salad into your diet is a delightful way to embrace plant-based, farm-to-table eating. It’s a dish that speaks to the heart of culinary medicine, offering flavor and health benefits in every bite. As we explore the intersections of food, health, and sustainability, let’s celebrate the humble Brussels sprout for its contribution to our well-being and its role in our culinary journey.
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This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info
The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP
Join me in community!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world for female physicians through intentional, mindful living.
Thanks for checking out this week’s post to the end!
If you make this, tag me on social media at @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later to your favorite place. I like using PINTEREST, but you could also clip it elsewhere.
Dr. Siri Chand
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May your life be nourished and vital!
*Please note as an amazon affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
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