The perfect fall salad with a bed of fresh greens, warm roasted veggies, sweet apples, juicy pork tenderloin and an apple cider vinaigrette! I love a good salad throughout the entire year, and the fall is the perfect time to enjoy all the fresh crisp apples.

Why Brussels Sprouts are So Good For You!

Brussels sprouts originated from Brussels, Belgium, a beautiful city I’ve had the pleasure of visiting, however, I didn’t eat Brussels sprouts when I was there, I was more focused on their chocolate!  Brussels sprouts are edible buds that look like tiny cabbage heads belonging to the cruciferous family, specifically Brassicaceae. These beautiful little gems are loaded with nutrients and are delicious cooked and raw!

Vitamins

• Vitamin A (beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body.  Vitamin A  is essential in the health of your eyes, skin, bones, kidneys, and lungs.
  
• Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6.  It plays a role in our immune health, metabolism, and brain health.  Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [1].
  
• Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [2].
  
• Vitamin C:  A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [3].
  
• Vitamin K: Vitamin K1 is essential in your body’s clotting ability and is converted to vitamin K2 in your gut.  Vitamin K2 is essential in maintaining healthy bones and skin.
  

Minerals

• Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function [4].
  
• Iron: Necessary in the production of hemoglobin, supports the endocrine system, and is necessary in growth and development [5].
  
• Potassium: An essential electrolyte necessary in nervous system function, metabolism,  hydration, and in regulating your heartbeat.
  

Sulforaphane

Sulforaphane is a compound found in cruciferous vegetables like broccoli, Brussels sprouts, and arugula that has been shown to have many health benefits.  Studies have shown that this powerful compound is stored in cruciferous vegetables in an inactive form known as glucoraphanin.  Glucoraphanin is then activated by chopping, cutting, or chewing the food releasing an enzyme, myrosinase, to produce sulforaphane.  Sulforaphane is known to have anti-inflammatory and antioxidant properties to support health and wellness.

Fiber

There are more benefits to including Brussels sprouts to a whole food diet as the fiber they contain supports a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:

• Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.
  
• Soluble fiber [6]:  Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.
  

So grab some beautiful Brussels sprouts and let’s get cooking!

Roasted Veggie Harvest Salad Ingredients

4 cups Arugula or any greens

1/2 cup Brussels sprouts, roasted

1/2 cup Delicata squash, roasted

1/2 cup Apple, diced

1 Tbsp Pecans, chopped

1 Tbsp Dried Cranberries

Protein of choice: this was a garlic and bacon grilled pork tenderloin and boy was it juicy and delicious!

How to Make Roasted Veggie Harvest Salad

1. Prepare all roasted veggies and dice up the apple.

2. Make the  apple cider vinaigrette and set aside.

3. On a plate layer the arugula or greens on the bottom and top with the roasted veggies, apples, and toppings of your choice.

I hope you enjoy this as much as my family does. – Amy

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