Beet & Carrot Coleslaw {No Mayo – Dairy Free Option}

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Beet and carrot coleslaw

“Breathe properly. Stay curious. And eat your beets” – Tom Robbins

Good advice right there my friends. Now that we’re back to the weeks of outdoor barbecues, picnics at the park, potlucks, and other such get-togethers, it’s time to really enjoy the colorful bounty that the garden can provide. This Beet and Carrot Coleslaw is a throw back to the all-American salad. However, instead of the typical mayonnaise-based dressing I made some simple and healthy switches and with the addition of the deep mauve of chopped beets it ends up not only more nutritious, but more colorful as well.

beet and carrot coleslaw2The Benefits of Beets

Beets are a root vegetable that boast some significant vitamins and nutrients. Beets have a high amount of folate (a member of the B vitamin family and adrenal supporting nutrient) and magnesium (necessary for energy production). They also have a unique phytonutrient that can help detox and reduce inflammation. Here’s another interesting tidbit regarding beets: if you experience a reddening of the urine after eating beets (beeturia), it may indicate an iron metabolizing issue. These issues may be an iron deficiency, iron excess, or the inability to metabolize iron. So, if your urine turns a little beet colored after eating a big helping of this salad, I would suggest consulting your healthcare practitioner to check your iron status.

Other healthy benefits of this colorful coleslaw:

Organic Raw Apple Cider Vinegar supports a healthy digestive system as well as being antibacterial.

Avocado Oil has healthy fats to support good cholesterol levels and the absorption of nutrients.

Organic, Raw Honey is full of amino acids, vitamins, minerals, enzymes, and supports a healthy immune system.

Greek yogurt (plain) has double the protein of other dairy yogurts and plenty of probiotics to support a healthy digestive balance. For a non-dairy alternative you can buy commercial dairy free yogurt or make your own (using a starter like this one –Vegan Yogurt Starter Kit & Culture, Non-Dairy Organic Non-GMO Probiotic Blend) made using coconut, rice, or nut milks.

Beet & Carrot Coleslaw
Author: 
Recipe type: Salad
Prep time: 
Total time: 
Serves: serves 8 - 10
 
A healthy twist on the classic picnic coleslaw staple.
Ingredients
  • Salad:
  • 1 large or 2 small beet roots, leaves trimmed, rinsed, scrubbed clean, and chopped
  • 1 large or 2 small carrots, rinsed and chopped
  • 1 head green cabbage or ½ each purple and green cabbages, shredded
  • 1 green onion, chopped
  • 5 fresh mint leaves, roughly chopped
  • Dressing:
  • ¼ cup raw, organic honey
  • ¼ cup avocado oil
  • ¼ cup apple cider vinegar
  • ½ cup plain Greek yogurt or non-dairy yogurt
  • ground Himalayan pink salt or sea salt to taste
  • ground black pepper to taste
Instructions
  1. Rinse, chop, and toss all vegetables together in a large bowl.
  2. In a separate small bowl whisk together dressing ingredients
  3. Pour dressing over salad
  4. Allow to marinate at least 20 minutes before serving for the best flavor

 

 

Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49


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