High Tide Salad -Sweet Potato, Shredded Brussels, and Arugula

Recipes

 My latest dish, what I am calling the “High Tide Salad,” a combination of arugula, sweet potato, and brussels sprouts was created of one of those moments where the fridge cools you down as you stare into it wondering what’s for dinner?  My sweet potato and brussels sprout salad is the answer! Can the way you cut a vegetable or piece of meat really affect the way something tastes? I was curious as I set out to make dinner this summer.

Cubed Sweet Potatoes
  • Facebook
  • Pinterest
        

My sweet potato and brussels sprout salad and this post are reminiscent of about exactly a year ago, where I made one of my first few blog posts ever, a night of a beach picnic, and a night scavenging the fridge to combine optimal flavors. While I love that salad, (which you can find my beach picnic salad recipe here) it’s a new summer- and it’s time to experiment and make something new!

The thing is…I eat sweet potato and brussels sprouts all. the. dang. time.

Shredded Brussel Sprouts
  • Facebook
  • Pinterest

Don’t get me wrong, but sweet potato and brussels was not feeling revolutionary to me given I eat them weekly. So I pondered, how can I use two of my favorite vegetables but give a meal a totally different flavor than normal?

Cubed Sweet Potatoes
  • Facebook
  • Pinterest

My answer: the way I cut the food. Cutting the vegetables and chicken into tiny, tiny pieces is what makes this salad unique and better than just big hunks in the sweet potato and brussels sprout salad! I know it might sound a little out there or perhaps overly simplified…but give it a shot. You might find that the flavors, textures, and experience of eating sweet potatoes, brussels, and chicken are a bit different when they are cut into such small pieces.

To start, (and always when I cook chicken) rinse the meat. Pat dry with a paper towel, and place in a small, deep dish. Coat in olive oil, lemon, salt, and pepper, or whatever marinade you prefer. Place in the fridge to let the flavors seep into the meat.

Organic Arugula
  • Facebook
  • Pinterest

Peel the sweet potato. These can be hard to cut and cutting the potato into so many small pieces is definitely a labor of love. I cut the potato in half, then into smaller circles. I cut the circles vertically, then horizontally, to make small, small square pieces, about 1 inch each. Coat the sweet potato bits in olive oil, a pinch of salt and pepper in a mixing bowl and set aside.

Arugula, Sweet Potato, Brussel Sprout, and Chicken
  • Facebook
  • Pinterest

Cut the ends off of the brussels sprouts. Place the cut end of the sprout on a cutting board, and cut vertically into 3-4 slices. Then, cut the slices horizontally until the brussels eventually shred. Remember: small size is KEY to this dish, so go smaller than you think, almost as if they were diced. Place shredded sprouts in a strainer, rinse with a vegetable wash, and then pat dry. The sprouts will be added to the salad raw, so cutting them small is best for your taste buds and digestion!

Given it’s summer, I am ALL about the grill. I love the way it makes meat and vegetable taste, and I find it much easier. Don’t worry, if you don’t have a grill this salad is still entirely do-able! Place tin foil onto the grill, and cook the sweet potatoes. Tin foil is a necessity here-the pieces are too small and will fall through the grill. Cook the sweet potato and chicken until golden brown-about 10 minutes.

Grilled Sweet Potatoes
  • Facebook
  • Pinterest

If you do not have a grill and are using an oven, coat sweet potatoes in olive oil, and a pinch of salt and pepper. Cook sweet potatoes at 400 for 20-25 minutes. Place the chicken and marinade in the oven for 15-20 minutes, or until well done.

Organic Goat Cheese
  • Facebook
  • Pinterest

When the chicken is finished, cut into small, bite-sized pieces (similar to the sweet potatoes) and set aside. Let the cooked chicken and vegetables cool while you start making the dressing.

If you follow me on Instagram @wholebodyhealing, you may know that I am obsessed with making my own salad dressing. This is a super simple way to remain healthy and avoid processed ingredients like you will find in a store bought dressing (yes, even if it’s organic or from a health foods store) homemade dressing is better for you and tastes better anyway!

Homemade Shallot and Lemon Dressing
  • Facebook
  • Pinterest

Our salads were for “to-go” so I made mine in a Mason Jar. A small bowl works as well. Dice half of a shallot and a clove of garlic. Squeeze the juice of the lemon in the bowl, placing your hand under the lemon to catch the seeds as you squeeze. Note: if your lemon is large, you may only need half for the dressing. Add in the salt and pepper. Stir if in a small bowl, and shake if you used a jar.

Place arugula to a large salad bowl. Add in in sweet potatoes, brussels, chicken, and goat cheese. Pour dressing over the salad and toss until well combined.

YUM! This beach salad round two was a success!

What do you think about the effect of smaller sized pieces in a dish? Comment below and let me know what you thought of my sweet potato and brussels sprout salad!

High Tide Salad
  • Facebook
  • Pinterest

INGREDIENTS

1 sweet potato

2-3 cups of shredded brussels sprouts

3 cups of organic arugula

2 tbsp of goat cheese

2 organic grilled chicken breasts

1/2 cup of olive oil

1/2 shallot

1 clove of garlic

1lemon

1 tsp of salt

1 tsp of pepper

INSTRUCTIONS

1. Rinse chicken breasts. In a small, deep dish, coat chicken in oil, salt, pepper, and lemon juice (or whatever desired marinade) Place in fridge to marinate.

2. Peel sweet potato and cut into small, 1 inch cubes

3. Cut ends off of brussels sprouts. Cut brussels vertically into 3-4 slices, then horizontally to dice into small shreds

4. For the grill: coat sweet potatoes in olive oil, and a pinch of salt and pepper. Place on the grill over tin foil (so the small pieces do not fall) and cook for 5-10 minutes, or until vegetables are golden brown. Cook the chicken on the grill for 10 minutes as well.

5. For the oven: coat sweet potatoes in olive oil, and a pinch of salt and pepper. Cook sweet potatoes at 400 for 20-25 minutes. Place the chicken and marinade in the oven for 15-20 minutes, or until well done.

6. Cut the chicken into small, bite-sized pieces. Set the cooked sweet potato and meat aside to cool.

7. For the dressing: (make while the grilled vegetables and meat cools)

-Dice garlic and shallot. Place in a small bowl.

-Squeeze the juice of the lemon in the bowl, placing your hand under the lemon to catch the seeds as you squeeze. Note: if your lemon is large, you may only need half for the dressing

-Add salt and pepper. Stir the dressing with a spoon or place in a Mason Jar and shake.

8. Place arugula in a large salad bowl. Mix in the raw, shredded brussels. Add sweet potatoes, chicken, and goat cheese. Pour dressing oil salad and toss, mixing well.

Makes 2 large sweet potato and brussels sprout salad.

High Tide Salad
  • Facebook
  • Pinterest

Thanks for reading! Be sure to check out my original recipes and self-care articles. Happy healing!

Never Miss a New Recipe or Post!

Sign up for my newsletter to get new recipes, self-care tips, and other informative blog posts from WBH Nutrition Co.! 

You have Successfully Subscribed!

Pin It on Pinterest

Share This