Mediterranean Hearts of Palm & Shaved Brussels Salad

Fresh, crunchy, and full of flavour, this vegetable-forward salad combines tender hearts of palm with finely shaved Brussels sprouts, cucumber, tomatoes, fresh herbs, and capers, all tossed in a bright Dijon red wine vinaigrette.

Serves: 4

Prep time: 15 minutes

No cooking required

Ingredients

• 2 cans hearts of palm, drained and rinsed

• 1½ cups finely shaved Brussels sprouts

• 1 cup cherry tomatoes, halved

• ½ English cucumber, chopped

• ½ cup fresh parsley, roughly chopped

• 2 tbsp fresh dill, chopped

• 2 tbsp capers, drained

• Freshly ground black pepper

• Sea salt, to taste

Dijon Red Wine Vinaigrette

• 3 tbsp extra-virgin olive oil

• 2 tbsp red wine vinegar

• Juice of ½ lemon

• 1 tsp Dijon mustard

• ½ tsp dried oregano

• Freshly ground black pepper

• Pinch of sea salt

Instructions

Slice the hearts of palm into approximately ½-inch pieces.

Add the shaved Brussels sprouts to a large bowl with about one-third of the dressing. Toss well and let them sit for about 10 minutes. This gives the Brussels a chance to soften slightly and absorb the vinaigrette while still keeping their crunch.

Add the hearts of palm, tomatoes, cucumber, parsley, dill, and capers.

Pour over the remaining dressing and gently toss everything together. Taste and adjust with additional lemon, vinegar, salt, or pepper if needed.

Let the finished salad sit for another 5–10 minutes before serving.

Add More Goodness

This salad already gives you six different plants before you even count the lemon, oregano, and capers. It’s an easy way to bring more fibre, colour, texture, and plant diversity to the plate.

To turn it into a more complete meal, pair it with grilled chicken, salmon, lean beef, lentils, or white beans. A little feta would also be really good in this one if you want a salty, creamy element.

Approximate Nutrition

Per serving, ¼ of recipe:

Calories: ~170

Protein: ~5 g

Carbohydrates: ~16 g

Fibre: ~6 g

Fat: ~11 g

Why I Love This

This is exactly what I mean when I talk about adding more goodness.

Instead of having one vegetable sitting beside your protein, we’re layering hearts of palm, Brussels sprouts, cucumber, tomatoes, herbs, and capers into one really delicious side.

More plants. More fibre. More diversity. More goodness.

Your partner in health and longevity,

Stacie Mylonas, RHN