Recipes

5-a-Day Coleslaw

A colorful way to get more veggies.

This simple salad with vinaigrette is popular even with picky eaters. It’s a great way to get important nutrients into small ones with small appetites. Try it as an appetizer; it’s a great way to sneak veggies in hungry kids with veggies while they’re least resistant!

Raw veggies like these are excellent sources of prebiotics, which are food for the helpful bacteria in your gut. If they are well fed, they’ll grow and thrive, while the harmful bacteria won’t.

We’ve long known that the bacteria in your gut help with digestion. But recently science has shown that these tiny organisms inside of you play a huge role in your immune system and in your cognitive and psychological health.

Your white blood cells – the army of your immune system – spend a lot of time in your gut lining getting trained by your bacteria so that they know what to attack – an invading virus perhaps – and what to leave alone.

Your gut bacteria is also constantly communicating with your brain in a variety of ways. It is so essential to your brain’s wellbeing, scientists are beginning to refer to it as your “second brain”.

 

 

 

Ingredients

portions

5-a-Day-Coleslaw

  • 3 medium carrots, grated
  • 1 cup grated rutabega (swede)
  • 2 grated apples - leave the peel on!
  • 1 cup grated red cabbage
  • 1 cup grated green cabbage
  • 1 handful of your favorite sprouts

Dressing

  • 2 T extra virgin olive oil
  • 1 t finely grated fresh ginger
  • 1 T maple syrup/ honey
  • a few drops of lime or lemon
  • sea salt and freshly ground pepper to taste

Method

5-a-Day-Coleslaw

It could hardly be easier, especially if you recruit children to do the grating.

  1. Grate carrots, rutabega, apples and cabbage in a large bowl.
  2. Pour dressing (below) over the salad and stir well. Sprinkle with sprouts.

Vary the recipe with the root vegetables and cabbage-family veggies you have handy; good alternatives include radishes, turnips, fennel, parsley and celery.

We enjoy sprinkling lightly roasted nuts on top.

Dressing

  1. Put all dressing ingredients in a small bowl and whisk.