When I make salads, I love putting together a plate of different colors and that’s why I love eating slaw. Most slaw recipes only use cabbage as the main ingredient, but I love adding other nutrient dense vegetables like dark leafy greens. Eating an abundance of raw and colorful food is one of the habits I live by and I discuss in my books The Food Babe Way, Feeding You Lies, and Food Babe Kitchen.
This salad contains some of my favorite vegetables:
- Kale – A little over 10 years ago, I discovered kale for the first time. This is one cruciferous vegetable that I could never live without now (I eat some just about every day)! Cruciferous vegetables contain carotenoids that protect your eyesight and also help to prevent cancer. Kale is loaded with vitamins A, C, and B6, and a rich source of manganese, calcium, copper, and potassium. It’s also a vegan source of protein – with about 3 grams per cup.
- Red cabbage – This beautiful plant is super high in antioxidants and has an anti-inflammatory effect on the body. It also adds a nice crunch to this slaw recipe.
- Pumpkin seeds -These little seeds are another good source of plant-based protein that have been shown to fight inflammation in the body as they are an excellent source of chlorophyll. They’re also loaded with magnesium – a mineral that many of us are deficient in that is important to heart health. Deficiencies can lead to muscle pain, poor digestion, anxiety, and trouble sleeping.
The reason why fruits and veggies are different colors is because of the different naturally-occurring “phytochemicals” that they contain, which all provide their own set of healthy nutrients and antioxidants. For instance, leafy greens are green because they are high in chlorophyll which helps to prevent cancer and is an amazing anti-inflammatory. Carrots, on the other hand, are orange because of the beta-carotene that they contain, which is an antioxidant that helps to protect your eyesight, keeps your immune system strong, and fights aging.
Doing your best to eat a wide array of colorful fruits and vegetables every day is a simplistic way to make sure that you are getting the nutrients that your body needs to function at its best. Once I made the change to this way of eating, I was no longer a prisoner to sweet cravings – those vanished, along with ravenous afternoon hunger. I craved vegetables instead. I couldn’t get enough broccoli, spinach, kale, carrots, and fresh salads. I wanted green juice all the time. I dreamt of apples. My whole body was smiling. And I know that this has been another factor in stabilizing my weight, leaving me with no need to rigidly diet.
If you haven’t started eating this way and want to eat more fruits and vegetables, start by adding one or two raw pieces of fresh produce to your diet – today. This can be as simple as adding a fresh piece of fruit to your daily breakfast, or including ingredients like tomatoes, dark leaf lettuce, sprouts, onions, and cucumbers in your sandwiches. Move from there to having one or two raw vegetable salads daily – at lunch and dinner, for example.
For in-between meals, do the same: snack on raw, cut-up organic veggies. Keep cut vegetables such as carrots, celery, broccoli, cauliflower, and peppers in the refrigerator for quick snacks. For a sweet bite, grab a piece of fresh fruit or a cup of fresh berries. And don’t forget to juice! A veggie-fruit juice is one of the best all-around snacks you can choose. It staves off hunger without spoiling your appetite for a meal.
- 3 cups finely chopped kale
- 1 tablespoon lime juice
- 1 cup finely chopped red cabbage
- 1 medium carrot, grated
- 2 tablespoons chopped cilantro
- ¼ cup pumpkin seeds
- Optional: 4 ounces cooked chicken, salmon or whitefish
- 3 tablespoons almond butter (nut allergy: use sunflower seed butter)
- 2 teaspoons maple syrup
- 1 tablespoon lime juice
- 1 teaspoon fresh grated ginger
- 2 tablespoons water
- 2 teaspoons low sodium tamari
- Pour lime juice over kale and massage with clean hands for about 2-3 minutes to tenderize kale.
- Mix kale, red cabbage and carrot together in a medium bowl.
- Place dressing ingredients in a small bowl and whisk well to combine.
- Pour dressing over kale and stir. Add the cilantro and pumpkin seeds and mix to combine. Let sit for 10-15 minutes to develop flavors. Serve with chicken or fish on top, if using. Enjoy!
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I include salads like this as a regular part of this program because it’s one of the best ways to stay alkaline, provide your body a rich source of chlorophyll on a daily basis, and prevent disease.
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If you know someone who loves eating the rainbow (or needs to), please share this recipe with them!