Spicy Rainbow Coleslaw

Ever heard the term “eat the rainbow?”

20170922_122641_resized[1]Coloured veggies are known to pack a potent punch of goodness providing plenty of plant based antioxidants that our bodies just love! The carotenoids that give vegetables particular colours can improve our cardiovascular health, prevent cancer and support eye and skin health. So us naturopaths are always encouraging our patients to get a wide variety of different coloured veggies into their diets – effectively eating a rainbow of colours! Check out my Food Variety Challenge for more inspiration to broaden your food horizons.

I find lunch is the perfect meal for getting a good nutritious boost of salad into your day. I often have patients who have other family members who aren’t as adventurous or health conscious as they are. The evening meal has to work for everyone, because who wants to cook more than one dinner, right?!

Whereas, many of us eat a separate lunch at work or home – especially once the kids are at school and take a packed lunch. So lunch time can be a handy way of getting an extra intake of salad or veggies that might be missing at dinner.  I recently created this super food salad bowl, a spicy coleslaw recipe, rich in the coloured goodness of veggies and protein and is a tasty way of getting tonnes of nutrients into you!  Herbs and spices should be added to as many of your foods as possible as they are potent sources of antioxidants, vitamins and minerals – and they make everything taste more delicious!  

Enjoy!
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Spicy Rainbow Salad

I recently created this super food salad bowl, rich in the coloured goodness of veggies and protein rich eggs. It is a tasty and easy way of getting tonnes of nutrients into you! Herbs and spices should be added to as many of your foods as possible as they are potent sources of antioxidants, vitamins and minerals – and they make everything taste more delicious!
Serves 4 for light lunch or 2 for dinner.
Ingredients for Salad
  • 1 large carrot grated
  • ¼ red cabbage, finely shredded
  • 1 small zucchini grated
  • 3-4 spring onions – finely chopped
  • 2 tablespoons finely chopped fresh herbs (I like parsley, mint and chives)
  • 2 tablespoons of sunflower seeds, raw or lightly roasted
  • 1 tablespoon of pepitas (green pumpkin seeds) raw or roasted
  • 4 boiled eggs
  • Mixed salad greens (I love baby spinach, rocket & bitter endive)
Dressing
  • 2 tablespoons of organic free range mayonnaise
  • 1-2 tablespoons of lemon juice
  • 2 teaspoons of olive oil
  • 1-2 teaspoons of quality curry paste (or use a mixture of dried spices of your choice)
  • ½ teaspoon of quality salt flakes

Mix all dressing ingredients together until well amalgamated.

Method
Mix grated and shredded vegetables together with herbs and spring onions. Add dressing to coleslaw base and toss through until well combined. Add seeds and mix in. I like to lightly pan roast (over low heat) the sunflower seeds and pepitas for extra crunchiness.
To Serve: Arrange salad leaves in individual bowls and then top with the spicy coleslaw mixture. Add quarters of boiled eggs around the sides and serve!