Healthy Raw Vegetable Salad With Carrots

Thanks to viral videos on TikTok that promote the health benefits of carrot salad for conditions ranging from menstrual cramps to migraines, the dish has been increasingly popular recently. This simple, quick salad is not only inexpensive, but also incredibly healthy. To add variation, try experimenting with other herbs like cilantro, dill, and parsley. For extra crunch, add chopped celery stalks, radish slices, or any other root vegetable pieces.

1. Carrots

According to Dr. Peat's research and anecdotal evidence, carrots are a healthy vegetable rich in beta-carotene, vitamins A and C, fibre, and antioxidants. As always, check in with yourself and find what works for you. Carrots are a fantastic option to help reduce oestrogen dominance and balance thyroid hormone levels. Grocery stores typically offer pre-shredded carrots in the chilled salad areas for quick and simple salad preparation. As an alternative, you can shred the vegetables yourself with a mandoline, food processor, box grater, or Julienne peeler. We pair carrot ribbons with a flavorful vinaigrette of apple cider vinegar and balsamic vinegar, but you could also use lime or lemon juice for a simpler yet refreshing salad. We recommend letting this salad marinade sit in its dressing for at least 30 minutes to allow all the flavours to meld perfectly before serving for maximum results. You may add red pepper flakes for an extra spicy kick or Korean chilli flakes (gochugaru) for a softer heat and an even greater depth of flavour.

2. Herbs

Packed with antioxidants, dietary fibre, beta-carotene, vitamin C, and vitamin A, carrots are a very nutrient-dense vegetable. Additionally, they're a great source of magnesium and potassium, which may help lower blood pressure. This recipe is especially flavorful with fresh herbs like flat leaf parsley and dill, but you could use any soft herb (like cilantro, chives, mint, or basil) that goes well with lemon zest instead. Other vegetables: Ribboned beets are wonderful, especially the candy or Chioggia types, which don't bleed when cut and have sweeter, less earthy flavours than other varieties. Legumes like chickpeas or white beans add protein for satiety and good gut bacteria, while cucumber, radish, and avocado add colour, crunch, and healthy fats. Thanks to Ray Peat's study on hormone balance and the high vitamin A content of carrots, this salad is a tasty and simple way to get more vegetables into your diet. Studies have demonstrated that consuming adequate vitamin A-rich foods helps lessen the symptoms of low thyroid and oestrogen dominance.

3. Dressing

For added flair and to effortlessly showcase all of the fresh veggies and herbs, try a simple balsamic vinaigrette! To bring out the greatest flavours of balsamic vinegar and extra virgin olive oil, simply blend the two ingredients; keeping things simple will help. You can use this salad as a light supper on its own or pair it nicely with different protein sources. Use it as a garnish on seared halloumi cheese, avocado toast, grilled meats, or seafood! Consider combining different beet varieties, including Chioggia candy stripe beets (which don't bleed as easily), with standard heirloom or yellow beets; regular yellow or heirloom red beets will also work just fine if necessary. Try combining colorful carrots, such as rainbow, baby spinach, and radish greens. Check out different root vegetables, such as jicama, turnips, and fennel, as long as they can tolerate an acidic dressing without being "soggy.".

4. Vegetables

This gorgeous salad has numerous health benefits. From antioxidants and digestive advantages, like those found in cruciferous vegetables like radish and fennel, to vitamin K, fiber, and folate, its nutritious, high-fat melon seeds make a powerful statement about our dietary practices! Along with the vivid pink and purple beets, which have lycopene and anthocyanin qualities that help prevent inflammation and heart disease, I've included dark purple fennel for its phytonutrients. Add some protein-rich ingredients to this salad to make it a filling dinner, like grilled prawns, diced cooked chicken tenders, or shredded roasted chicken. For added crunch, try adding soaked or toasted nuts or seeds. This is an excellent method to utilize excess produce from farmer's markets and any leftover items not sold! Including protein can help stabilise blood sugar levels and prolong feelings of fullness; for a vegan-friendly option, try adding quinoa or short pasta.