What a delightful Kale and Brussel Sprouts Surprise Bowl! This recipe features unexpected combinations that perfectly enhance one another. It's not only tasty but also highly nutritious!
Enjoy some as a snack, or as the main dish for a refreshing lunch.
We are all aware of kale's health benefits! It is packed with fiber, antioxidants, and iron, among other advantages. However, its taste can sometimes be sour, and its texture isn't always ideal. To remedy this, here’s how to prepare kale:
Start by washing the kale and drying it with a towel. Next, remove the stem and chop the leaves coarsely. Put the kale in a bowl, sprinkle a bit of salt, drizzle with olive oil, and massage it for about 2-3 minutes. This process will soften the kale and enhance its flavor.
It's also crucial to mention that kale is included in the dirty dozen list, indicating it contains a high level of chemicals and pesticides. To steer clear of these harmful effects, make sure to purchase organic kale. See full list here.
You might wonder, Brussels sprouts? Seriously? I must confess, I used to prepare Brussels sprouts solely for my husband during Christmas. However, after discovering these flavor combinations, I've found that Brussels sprouts truly complement sauerkraut, kale, and sweet cherries!
Caution! Raw Brussels sprouts contain glucosinolates, which can decrease iodine absorption. Therefore, if you have goiter or low iodine levels, simply bake the Brussels sprouts with the kohlrabi (Source).
Fresh brussels sprouts tends to have higher Vitamin C and other water-soluble vitamins
(Source)
Let's dive in!
Ingredients
Serves 2
1 kohlrabi, peeled and trimmed
1/4 cup Olive oil
Cayenne pepper 1-2 tsp, depending on taste
1/2 bunch organic kale
1/2 cup fresh or jarred sweet cherry, pitted
1/2 cup Sauerkraut
6-8 Brussel Sprout, trimmed and thinly sliced
1 Carrot, peeled and grated
1 handful Coriander, washed and chopped
1 tbsp soy sauce
2 tbsp lime juice
2 tbsp peanuts or pinenuts
salt and pepper to taste
Chilli to taste
Instructions
Preheat oven to 200 degrees.
Remove the skin from the kohlrabi and cut off the top and bottom, as they may be tough to chew. Cut it into up to 4 slices, each about 1 cm thick. Combine 1/2 tablespoon of olive oil with cayenne pepper. Brush both sides of the kohlrabi, season with salt and pepper, and bake in the oven for 20-30 minutes. Adjusting the time based on your preferred level of crunchiness.
While you are waiting, prepare the rest of the ingredients according to ingredient description.
Trim and massage kale with 1 tbsp olive oil, until it becomes softer (read more). Roughly grind peanuts or pine nuts. Mix remaining olive oil (around 1 1/2 tbsp) with soy sauce and lime juice.
Distribute ingredients in two large bowls. Sprinkle salt and pepper to taste. Distribute nuts and when ready to eat, pour over sauce and serve!
Enjoy!
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