Roasted Brussels Sprouts, Apple, and Greens Salad

Do you remember the Waldorf Salad? When I was growing up (as the world’s pickiest eater) it was the only “salad” I would eat. My family’s version of the Waldorf meant a blanket of mayonnaise covering the classic ingredients (apples, celery, walnuts, dried currants, and Iceberg lettuce). Even though I picked out the walnuts and currants, and refused the dressing, my mother probably counted the Waldorf as a win for my salad consumption.

My new brain-friendly Waldorf Salad

Then, suddenly, after many decades, I had a craving for this very salad. Perhaps my memory was jogged by the box of zante currants in my pantry. I had been reading about the brain health benefits of currants (which are actually tiny dried berries related to grapes, rich in flavanols) and was actively looking to include them more in my cooking. I also had fresh walnuts from the last farmers market and the first crisp apples of the fall. I realized then that a classic Waldorf really was an ingenious combination of simple, unfancy ingredients! But, I wondered, how could I make the salad more substantial, while still fitting into the brain-healthy way of eating I believe in? (E.g. high in phytonutrients, fiber, and healthy fats and low in saturated fats, added sugars, and junky ingredients.)

I kept the walnuts, apples, and currants — all are brain health superstars — but upgraded the Iceberg to mixed baby greens for more nutrient density.

Brussels sprouts add hearty nutrition

Adding roasted Brussels sprouts made this salad heartier and far more interesting. The roasted sprouts crisp up in the oven, creating a nice contrast with the tender baby greens. Brussels sprouts are among the brain-healthiest vegetables, a member of the cruciferous family which also includes broccoli, cabbage, cauliflower, bok choy, collard greens, and kale. But of all of these highly nutritious greens, Brussels sprouts tally the highest levels of folic acid, vitamin C, and omega-3s—key nutrients for protecting the brain from oxidative stress. They also are rich in vitamin E, another potent antioxidant, and fiber (at 4 grams per cup) which helps lower blood cholesterol, stabilize blood sugar, and prevent insulin from spiking, important aspects of brain health.

Make a double batch of my Maple Soy Vinaigrette

Finally, I got rid of the mayonnaise-based dressing of a classic Waldorf. Sorry mayo lovers, but most store-bought brands are high in saturated fat, sodium, and added sugars. Instead, I used a Maple Soy Vinaigrette—a go-to dressing recipe of mine— with extra virgin olive oil, low-sodium soy sauce, garlic, balsamic vinegar, and sweetened with a touch of pure maple syrup. Make it gluten-free, if you prefer, by swapping in tamari for the soy sauce.

The new comfort food

In the end, the recipe I created was not like a Waldorf Salad at all. But that’s okay. I love it when I set out to make over a classic recipe rooted in the nostalgic comfort food I grew up with, but end up with something entirely fresh and new. To be honest, for me, comfort food no longer means the same thing as it did before I started eating for brain health. I used to associate comfort foods—those foods that remind me of childhood and home cooking—with a feeling of being cared for. But those foods (like my mom’s mac and cheese) were almost always inherently high in unhealthy fats, calories, added sugar, and refined grains like white pasta. Now, decades later, I’d call this my new kind of comfort food.

Print Recipe

Roasted Brussels Sprouts, Apple, and Greens Salad

This modern take on the classic Waldorf salad keeps the brain healthy superstar ingredients of apple, currants, and walnuts, all dressed in a lighter maple balsamic dressing. Roasted Brussel sprouts give the salad substance and staying power.

Votes: 12
Rating: 3.92
You:

Rate this recipe!

Course

Dinner, Lunch

Servings

people MetricUS Imperial

Ingredients

• 5 tablespoons extra virgin olive oil
• 2 tablespoons pure maple syrup
• 2 tablespoons balsamic vinegar
• 1 tablespoon low sodium soy sauce or tamari
• 1 clove mediumgarlic minced
• 2 cups Brussels sprouts quartered
• ¼ teaspoon kosher salt
• 6 cups salad greens
• 1 large apple core removed, chopped into ½-inch cubes
• ½ cup walnut halves or pieces
• ¼ cup dried currants
• Flaky sea salt to garnish

Course Dinner, Lunch Servings people MetricUS Imperial Ingredients 5 tablespoons extra virgin olive oil 2 tablespoons pure maple syrup 2 tablespoons balsamic vinegar 1 tablespoon low sodium soy sauce or tamari 1 clove mediumgarlic minced 2 cups Brussels sprouts quartered ¼ teaspoon kosher salt 6 cups salad greens 1 large apple core removed, chopped into ½-inch cubes ½ cup walnut halves or pieces ¼ cup dried currants Flaky sea salt to garnish

Votes: 12 Rating: 3.92 You: Rate this recipe!

Instructions

1. Combine ¼ cup of the oil, the maple syrup, soy sauce, and garlic in a blender. Blend until smooth; set aside.
2. Preheat your oven to 375ºF. Toss the Brussels sprouts on a rimmed baking sheet with the remaining tablespoon of oil and the salt. Spread them out so they are all in a single layer. Roast for 20 minutes, or until the edges are crispy and brown. Set aside to cool.
3. Place the greens in a salad bowl and toss with the cooled Brussels sprouts and 2 tablespoons of the dressing. Toss to combine, then top with the diced apple, walnuts, and currants. Drizzle another 2 tablespoons of dressing and toss well. Sprinkle with flaky sea salt and serve immediately.

Recipe Notes

Leftover dressing keeps in the fridge for up to 2 weeks.