Free US Domestic Shipping for Orders $70+

Marinated Kale Slaw Salad

Are you getting your daily servings of vegetables in? You need at least four servings of vegetables everyday, and it's better if they're raw and colorful. So I've created a recipe that will help you get in a couple servings of very colorful veggies, some healthy fats, and a delicious lunch! Enjoy!

Marinated Kale Slaw Salad

Ingredients:

  • 1 bunch kale, chopped
  • 1 fennel
  • 1 head red cabbage
  • 2 carrots, shredded
  • 1 beet, shredded
  • 2 tablespoons hemp seeds

Vinaigrette:

  • ½ cup olive oil or hemp oil
  • ¼ cup apple cider vinegar
  • 1 lemon, juiced
  • 2 to 4 tablespoons coconut or maple syrup (or raw, unpasteurized honey)

Directions:

Shred the cabbage, carrots, beets, and fennel in a food processor with shredding blade or use a mandolin or hand slice into thin strips. In a mixing bowl, toss all the raw vegetable ingredients (except the hemp seeds).

In a separate bowl, mix together the vinaigrette ingredients.

Combine vinaigrette with raw veggies and toss together until cabbage and kale are well coated. Allow salad to marinate in fridge for a few minutes or up to an hour, mixing in the hemp seeds just before serving.

Keeping a Balanced, Plant-Based Diet

This means that you will choose the following foods more often:

  • Raw, live foods
  • Fresh vegetables and fruits
  • Nuts and seeds
  • Whole grains and legumes
  • High quality fats (fresh pressed oils: olive, coconut, sesame, avocado)

Fruits and Vegetables: 70 to 80% of food intake

  • Fresh fruit: 3 or more servings per day (best to eat fruit alone)
  • Include 3 or more servings of raw vegetables everyday as is or in a salad
  • Include a total of at least 4 servings of vegetables everyday: at least 1 serving of green vegetables and 1 serving of orange or colored vegetables every day.
  • Include a variety of fresh fruit, preferably organic
  • Focus on fruit in season
  • Vegetables should be fresh (not canned and or frozen) and eaten raw or cooked.
  • Include sea vegetables

Whole Grains

  • 2–5 servings every day
  • Focus on gluten free whole grains (brown rice, quinoa, millet, amaranth, buckwheat)
  • Choose alternatives to wheat more often: kamut, spelt and oats, barley, rye
  • Choose sprouted grain products more often – they are higher in protein and other essential nutrients (and are great for long lasting energy!)

Proteins

  • At least 2 servings per day
  • Legumes: at least 1 serving (1/2 cup) every day (chickpeas, black beans, kidney beans)
  • Seeds: hemp, sunflower, pumpkin
  • Nuts: almond, cashews, Brazil nuts, walnuts

nuts_walnuts_peanuts_hazelnuts_picFats and Oils

  • Nuts and seeds: 1 serving per day (almonds, walnuts, hemp, pumpkin, and sunflower seeds)
  • Nut and seed butters: 1 tablespoon per day
  • Cold pressed oils: 1 tablespoon per day used in cooking or salads (olive oil, flax oil)
  • Fatty fruit: avocado, olives, 1 serving per day

Leave a

COMMENT

This website uses cookies to ensure you get the best experience on our website.