COVID-19 ALERT: View our Frequently Asked Questions.

Call (904) 880-5522 Pay Your Bill
Select Page

Brussels Sprouts: A Colorful and Nutritious Side Dish

Karen Alexander, Licensed Registered Dietitian Nutritionist

December 18, 2019

Because Brussels sprouts are a great source of many different vitamins, including Vitamins A, C, K, B6, fiber, and folate, they make for a colorful and nutritious side dish to add to any holiday meal. They are a type of cruciferous vegetable that contains antioxidant properties and provide protection for cells from DNA damage. However, over-cooking the sprouts can reduce their health benefits and will produce a strong and often unpleasant sulfur flavor. Fresh sprouts can be kept in the refrigerator for up to a week.

Some ways that Brussels sprouts can be prepared include:

  • steamed
  • boiled
  • sautéed
  • microwaved
  • eaten raw (finely shredded as if it were coleslaw)
  • side salad
  • oven-roasted
  • added to soups, stews, and casseroles

Add some color to your holiday season meals by cooking my favorite Brussels sprout side dish:

Walnut Brussels sprout salad

Salad ingredients

  • 1 pound Brussels sprouts finely shredded
  • ½ cup chopped walnuts
  • ½ cup cranberries

Vinaigrette ingredients

  • 2 tbsp apple cider vinegar
  • 1 ½ tbsp honey
  • 1 ½ tbsp Dijon mustard
  • Salt and pepper to taste
  • ¼-1/3 cup walnut oil (you can use any vegetable oil, but this oil will enhance the flavors of your salad to another level)


In a small bowl, mix the apple cider vinegar with honey, mustard, and salt and pepper. Stir well with a small whisk or fork until the ingredients are completely mixed together. Add the vegetable oil and mix again until smooth consistency.  Taste and adjust as necessary. If the mixture is too acidic, thin it out by adding a little bit more oil or honey. If the mixture is a little bland, add another pinch or two of salt. If it doesn’t have enough zing, add a little bit more vinegar.


Enjoy your weekend!

Karen Alexander, MS, RDN, LD/N

Back to Blog Home