Shredded Brussel Sprouts w/ Bacon & Egg Salad
Level
Easy
Time
35 Min
Serves
4
Published April 19, 2024 by Dr. Stephanie Gray, DC
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You should make this yummy shredded Brussel sprouts salad with crispy bacon and hard-boiled eggs drizzled with a red wine vinegar dressing. It’s very easy to make and comes together quickly if you cook the bacon and hard boil the egg in advance.
No need to get out the food processor. Use a knife to finely slice the Brussel sprouts. I’ve also seen pre-shredded Brussel sprouts in a bag in the occasional grocery store if you really want to save time.
When Brussel sprouts are shredded, they can be eaten raw. If you prefer Brussel sprouts warmed, you can saute them in a skillet with olive oil before mixing with the other ingredients. That works too!
This salad is a little bit crunchy (from the Brussel sprouts), a little bit salty (the bacon), a little bit creamy (egg) and a little bit tangy (the vinaigrette). It’s the perfect blend of flavours.
This simple salad is light, bright, healthy and full of good-for-you ingredients.
Gluten free, grain free, nut free, with dairy free.
If you love salads, check out some of my other salad recipes:
Chicken Fajita Salad with a Chili Lime Sauce
Big Fall Salad with Roasted Cauliflower Quinoa Kale
Quinoa Salad with Black Beans and Lime
What do you need for this Shredded Brussel Sprouts with Bacon & Egg Salad
- 2 hardboiled eggs chopped into pieces
- 4 pieces bacon
- 4 tbsp olive oil
- 4 tbsp red wine vinegar
- 1 tbsp Dijon mustard (sub mayo)
- 1 pinch sea salt & pepper
- 2 scallions finely chopped using white and some green parts
- 3.5 cups thinly sliced brussel sprouts about 20 sprouts
Brussel Sprouts are a nutritional powerhouse…here’s 1 reason why
Everybody knows Brussel sprouts are good for you. People claim to either love them or hate them. Once you know how to prepare them properly, they can be delicious! They pair beautifully with bacon, olive oil, vinegars and different cheeses. They are nutrient dense and offer a host of health benefits to those who regularly eat them.
Brussel sprouts are most known for being rich in indole-3-carbinol (IC3). IC3 is a substance found in cruciferous vegetables such as broccoli, cabbage, collard greens, cauliflower, turnips, and rutabagas. It offers protection from cancer by way of helping the body metabolize (break down) estrogen to favorable estrogen metabolites.
To be clear, estrogen is a wonderful and beneficial hormone that aids in normal cell function and growth. It protects our bones, promotes healthy pregnancies and aids in cognition. But estrogen imbalance or excess estrogen is a common issue that can lead to a cascade of undesirable symptoms and serious health problems.
When your body no longer needs estrogen, it is the job of the liver to break it down, so it can be excreted in the stool or urine. Without getting too science-y on you, the liver breaks down estrogen to 3 different metabolites. One type is considered “favourable” and two types are considered “unfavourable” that are associated with growth of breast and uterine tissue, including cancer. Cruciferous vegetables have been shown to help estrogen break down to the favourable type of estrogen. IC3 has been shown to do other things too, like induce cell death of cancer cells, inhibit tumour growth, upregulate other enzymes that promote cell death, activate anti-inflammatory pathways and tumour suppressor genes. Who knew Brussel sprouts had such super-powers!
People of all genders need to be concerned about the effects of estrogen on the body as we are all environmentally exposed to estrogen (think plastics, food, water supply, etc). Also, all fat cells produce estrogen. In short, it matters how your liver deals with estrogen and Brussel sprouts can help it get the job done properly!
Now that you know more about IC3 than you ever thought you needed to know, I’m going to share with you a delicious Shredded Brussel Sprouts salad made with bacon and egg. This recipe will adequately serve 4 people. Double the recipe if you are serving a crowd.
Now let’s get on with the recipe!
How to Store Leftover Shredded Brussel Sprouts with Bacon & Egg Salad
Store leftover salad in an airtight glass containers. Refrigerate. Eat within 5 days. Serve warm or cold. Heat in a skillet over medium heat if you want to eat it warmed.
Do not freeze.
Shredded Brussel Sprouts Salad with Bacon & Egg
Equipment
-
1 large salad bowl
-
1 small bowl or mason jar
-
1 mixing spoon or tongs
Ingredients
- 2 hardboiled eggs chopped into pieces
- 4 pieces bacon *see substitutions below
- 4 tbsp olive oil
- 4 tbsp red wine vinegar
- 1 tbsp Dijon mustard sub mayo
- 1 pinch sea salt & pepper
- 2 scallions finely chopped using white and some green parts
- 3.5 cups thinly sliced brussel sprouts about 20 sprouts
Instructions
-
Cook bacon in a medium skillet over low-medium heat until crisp. Transfer to paper towel and blot off extra oil. When cool enough, chop into smaller pieces.
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Whisk olive oil, red wine vinegar, Dijon mustard, pinch of salt and pepper in a small bowl or mason jar. Set aside.
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In a salad bowl, add shredded brussel sprouts, bacon, scallion and chopped egg. Drizzle dressing over top. Mix gently with large spoon or tongs.
Notes
Substitute 250 g cooked ground turkey, beef or pork if you avoid bacon.
Substitute 1 tbsp mayonnaise for Dijon mustard.
Nutrition
I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.
Tried this recipe? Mention @drstephanieskitchen or #drstephanieskitchen on social media