Caramelised Brussels Sprouts Salad with Spinach, Feta & Raisins


This gorgeous warm salad is the perfect way to use seasonal winter vegetables when the day offers blue skies and sunshine. It’s nutrient-dense, offering fibre and Omega 3 fatty acids essential to good gut health and balanced hormones, as well as being absolutely delicious. If Brussels sprouts aren’t your idea of delicious, I encourage you to allow them to caramelise and reach their full potential. Add in the creamy feta, nuts and spinach and you are satisfying your taste buds AND your good gut bacteria.

Caramelised Brussels Sprout, Feta, Almonds & Hemp Seeds

This quick, all-in-one pan dish makes a delicious meal for one or a lovely shared dish as part of a vegetarian feast.


½ tb olive oil

250g Brussels sprout, bases trimmed, halved (about 10)   

¼ c water

2 tsp maple syrup

1 tbsp apple cider vinegar   

1tsp grain mustard

1 handful baby spinach

½ c cooked red rice or quinoa

small handful of almonds

small handful of raisins

40-60g feta 

1tb hemp seeds

olive oil, extra

sea salt flakes and black pepper


Place a medium size pan over medium heat and, when hot, add the olive oil and the Brussel sprouts cut side down and season well with salt and pepper. Allow to cook for 4-5 minutes or until the halved sides are golden brown. Add the water, maple syrup and apple cider vinegar to the pan. Stir well and place a lid on to allow the sprouts to steam for an extra 2-3 minutes or until cooked through.

Remove the lid, add the mustard, spinach, rice or quinoa, almonds and raisins and stir to heat through and allow the spinach to wilt. 

Tip into a bowl and top with crumbled feta, hemp seeds and an extra drizzle of olive oil.


Gluten free, vegetarian.

For a vegan option: omit the feta and dollop some cashew cheese on top.


Kate Spina