Beet and Carrot Slaw

Beet and Carrot Slaw

Long time, no post... but I've got a really good reason! As many of you already know, I've spent the last year working on my nutrition certification through the Nutritional Therapy Association and now am a certified Nutritional Therapy Practitioner (NTP). School was a long and grueling, but also super fun, inspiring, and enlightening process–– I've come a long way from where I was with health and nutrition a year ago. Now that I'm certified, I'll be beginning to work with clients locally in the New York City and Eastern Long Island as well as distance clients worldwide (via Skype and email)–– but more to come on that soon, in a separate post. Now on to the beets. A year ago, you couldn't force feed me beets, even if my life depended on it. In school we briefly talked about using a mixture of beets, carrots, and green apples tossed in lemon juice as a therapeutic approach to help someone with liver and/or gallbladder dysfunction or congestion. Since I'm a hypochondriac and being your own nutritionist is never a good idea... I was convinced my liver was dying and decided to try this slaw. I didn't have any apples on hand, so I substituted with some shallots, to give the mixture some sweetness with a little bit of a bite–– and it turned out incredible! I made a ton of this slaw in the days to follow and poured it on top of grilled chicken, Applegate grass-fed hot dogs, crispy skin salmon, and mixed generously into my salads. My liver is totally fine and I'm not dying, but I am totally hooked on this recipe, it's such an easy topping to make and it brings so much flavor and so much nutrition to any dish! Check out my Instagram to see how I've been incorporating this into my meals lately! While this may come as no surprise, beets are quite the little powerhouse of a root vegetable! They are full of folate, manganese, potassium, copper, magnesium, phosphorous, vitamin C, iron, and pyridoxine (B6). They're also a great source of a group of phytonutrients called betalains. Betalains are antioxidants (which protects us from free radical damage), they have anti-inflammatory effects (most disease stems from an inflammatory problem––including heart disease), and provides detoxification support (which is why beets are often noted as being healthy for your liver). The carrots in this recipe pack a nutritional punch of their own. They are a rich source of vitamin A (which is crucial to eye health), biotin (which is good for our hair, nails, and connective tissue), vitamin K, fiber, and molybdenum. Carrots are full of carotenoids, which also act as antioxidants in the body and protect us from free radicals. Carrots are also rich in phytonutrients called polyacetylenes (which have been shown to inhibit the growth of colon cancer cells [1]). Shallots don't just add some nice flavor to this slaw, they also bring antioxidants, vitamin A, polyphenols, and quercetin to the table. Polyphenols play an incredible role in the prevention of degenerative diseases like cancer and heart disease [2]. Quercetin is a bioflavonoid that has antioxidant qualities and is really important to cardiovascular health–– it encourages blood flow and works to protect us against the formation of atherosclerotic plaques. Quercetin also has an antihistmaine effect and it can play a role in how our bodies respond to allergies!

Beet + Carrot Slaw

Prep Time: 10 min Cook Time: 0 min Total Time: 10 min Yield: 2 cups

Ingredients

  • 2 small or 1 medium beet, peeled

  • 4 medium carrots, scrubbed clean or peeled

  • 1 medium shallot, minced (2-3 tablespoons, minced)

  • 3 small lemons, juiced (about ⅓ cup)

  • ⅛ tsp sea salt, or more to taste

Preparation

  1. Quarter the beets and add to a food processor or high-powered blender. Pulse until they are shredded, then add to a mixing bowl.

  2. Add the carrots to the blender, pulse until they resemble the shredded beets, and then add to the mixing bowl with the beets.

  3. Finely chop the shallot and mix together with the beets and carrots.

  4. Pour the lemon juice on top of the vegetable mixture, salt to taste, and serve.

    *This mixture will stay in the fridge for 3-4 days, but the flavor of the shallots will intensify–– if you're making a large batch that you'd like to last longer, don't add the shallots in until you're serving.

Sources [1] Purup, Stig, Eric Larsen, and Lars P. Christensen. "Differential Effects of Falcarinol and Related Aliphatic C 17 -Polyacetylenes on Intestinal Cell Proliferation." J. Agric. Food Chem. Journal of Agricultural and Food Chemistry 57.18 (2009): 8290-296. Web. [2] Manach, Claudine, Augustine Scalbert, Christine Morand, Christian Rémésy, and Liliana Jiménez. "Polyphenols: Food Sources and Bioavailability." The American Journal of Clinical Nutrition, May 2004. Web. 11 July 2016.

Hazelnut Milk

Hazelnut Milk

Fish Tacos with Red Cabbage Slaw

Fish Tacos with Red Cabbage Slaw