Nutrition

Christmas Training Meal: Super Sprout Salad Recipe

Kale might have stolen the superfoods spotlight, but Brussels sprouts boast just as many plus points. That’s why we’ve worked with Laura Tilt, an expert nutritionist to develop a Brussel sprout salad that can fit in to your fitness training meal plan.

Not just to be eaten at Christmas time, Brussels sprouts are packed with vitamin C and are a great vegetable to bolster the body’s antioxidant defences, important for recovery from intensive training. The olive oil in the dressing is also a source of heart-healthy fats, which actually help your body to absorb more vitamins from the salad.

Try with leftover cold meats or fish after a strength-based session to kick start recovery, or use as part of your winter armoury – mega doses of vitamin C can’t prevent a cold, but they may help relieve symptoms more quickly.

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Photo by Sebastian Coman Photography on Unsplash

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NUTRITIONAL INFORMATION (PER SERVING)

Kcal: 215 kcal, Protein: 10g, Carbs: 6g, Fat: 15g

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INGREDIENTS

Serves 6 as a side dish

• 400g sprouts, cleaned, trimmed and finely sliced

• 2 spring onions finely sliced

• 100g pomegranate seeds

• 75g almonds with skin on, roughly chopped

• 75g Parmesan or Pecorino, grated

• 2 tbsp. extra virgin olive oil

• Juice of 1 lemon

• 1 tsp. Dijon mustard

• 1 shallot, finely diced

• Salt and pepper to dress

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HOW TO

1. Clean the Brussels sprouts and trim to remove a little of the stalk, and any damaged leaves. Using a large knife, slice the sprouts very thinly so that they look like shredded cabbage (you can also do this bit using the shredder on a food processor if you have one!) Once they are all shredded rub them between your hands to separate the layers, then pop in a mixing bowl.
2. Heat a large frying pan over a medium heat. Add the chopped almonds and leave for about 20 seconds, then shake the pan. You want to toast them until they are a golden colour and you can smell the nutty-ness, and then add a pinch of sea salt, and set to one side.
3. In a small bowl, whisk together the olive oil, lemon juice, mustard and shallot with a pinch of black pepper.
4. Drizzle the dressing over the sprouts and tip in the pomegranate, cheese and nuts (reserving a few nuts for the top). Toss together until everything is evenly mixed and coated.
5. Transfer to a bowl and garnish with the remaining nuts before serving.

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.