Kale Salad with Brussels Sprouts, Apples, and Hazelnuts - PCOS-Friendly Recipe
This Kale Salad with Brussels Sprouts, Apples, and Hazelnuts is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2/3 cup hazelnuts (3 ounces)
- 1/4 cup fresh lemon juice (from 1 large lemon)
- 2 tablespoons Dijon mustard
- 2 tablespoons finely chopped shallot (about 1 medium)
- 1 small garlic clove, finely grated
- Kosher salt
- Freshly ground black pepper
- 1/2 cup extra-virgin olive oil
- 1 pound Tuscan kale (about 2 small bunches), stemmed, leaves thinly sliced
- 3/4 pound Brussels sprouts, trimmed, thinly sliced
- 2 ounces Mimolette cheese or aged gouda, grated on the large holes of a box grater (1 cup)
- 1 crisp apple, such as Pink Lady or Honeycrisp, cored, cut into matchsticks
- 6 radishes, halved, thinly sliced
Instructions
- Heat oven to 350 °F. Place hazelnuts on a rimmed baking sheet and toast 8-10 minutes, tossing once or twice, until fragrant and skins have blistered. Bundle nuts in a kitchen towel and rub vigorously to remove skins. Spread out and let cool, then coarsely chop. Set aside.
- Meanwhile, whisk lemon juice, mustard, shallot, garlic, 1 tsp. salt, and 1/2 tsp. pepper in a medium bowl, then whisk in oil in a slow, steady stream. Set aside.
- Mix together kale and Brussels sprouts in a large mixing bowl. Add about 3/4 of the dressing, and use your hands to massage dressing into greens. Taste and add more dressing as needed (you may not need all of it). Reserve any leftover dressing for another use.
- Add cheese, apple, and half of the radishes; toss together to combine, and season with salt and pepper to taste. Transfer to a serving bowl, and top with nuts and remaining radishes.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale, Lemon, Honey, Nuts.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural f...
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Frequently Asked Questions
Yes, this Kale Salad with Brussels Sprouts, Apples, and Hazelnuts recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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