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Brussels Sprouts Salad with Apples and Pecans
Brussels Sprouts Salad with Apples and Pecans

Brussels sprouts are nutrient powerhouses but are sometimes avoided because they can be bitter if undercooked and bland if overcooked. However, this recipe will make you a Brussels sprouts lover! The apples add a crunchy sweetness and the pecans impart a slight buttery flavor—it’s a winning combo!

¼-½ cup pecans (optional)

1 pound Brussels sprouts

½ cup water

5 medjool dates, pitted and diced (or 10 Deglet Noor dates)

1 apple, diced

1 lemon, juiced

1. If you’re including nuts, lightly toast the pecans in the oven at 350°F for about 5 minutes. You will know they’re ready when you can smell their sweet aroma. Be careful, as they can burn quickly.

2. Cut the Brussels sprouts in half and then slice each half into strips. (If you’re looking for a faster way to chop the Brussels sprouts, you can use a food processor fit with the slicing blade for this step.)

3. In a large non-stick pan, sauté the sliced Brussels sprouts with the water over medium heat. Stir in the dates. Let simmer for 5-7 minutes, stirring occasionally.

4. The dish is just about ready when the Brussels sprouts are soft and bright green. Now add the apples and lemon juice (adding the apples at the end keeps them cold and crisp, which complements the warm dish.) If using them, break the pecans into pieces and stir them into the salad. Serve immediately or chill in the refrigerator.

Notes: This recipe is delicious warm or cold, but it’s best served within hours of when it’s cooked.

Serves: 4 (1-cup servings)


Katie Mae is a plant-based nutritionist and culinary instructor at, supporting people in living brighter, fuller lives through whole plant foods. Katie Mae holds a Masters of Science in nutrition from Bastyr University and a Bachelor’s in human biology from Michigan State University. Since 2010 Katie Mae has been teaching weekly cooking classes at TrueNorth Health Center and working for Dr. McDougall’s Health and Medical Center. From 2010 to 2014, she was also the Nutrition Educator at Sonoma State University, and in 2012 she was trained as a post-partum doula. She says, “Let’s eat like our future matters. A plant-based diet is the single best thing we can do for ourselves, our children and the planet.” Through her online cooking trainings, live workshops, and e-cookbooks, Katie Mae teaches how to simply prepare plant-based meals that are bursting with flavor. She’s emphasizes herbs, spices, and other flavors from around the world to excite the taste buds rather than refined sugar, oil, salt, and processed foods. You can find out more about Katie Mae, her cooking courses, and her recipes at and

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