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
Fats 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
