Summer Slaw

Look at all of those beautiful colors

Coleslaw is a summer staple and although I love cabbage I often find traditional coleslaws lack luster. That's why I created this beautiful, nutrient packed summer slaw!

But first, a brief nutrition lesson:

Red cabbage (isn't it purple?). Either way, you can tell by the beautiful rich color of this vegetable that is is packed with antioxidants specifically anthocyanins. Although antioxidant packed colorful fruits and vegetables are an important part of the diet year round, they are particularly important during the summer to reduce free-radical damage from the sun.

Bell peppers provide vitamin C and quercitin which both reduce histamine release and decrease allergies. Given their yellow, red and orange color you can also tell that they are high in carotenoids (the same antioxidants found in carrots) which are also protective against the harmful effects of the sun. Bell peppers are in the top 12 produce for heavy pesticide residue so make sure you are buying organic.

Grapefruit is rich in vitamins and minerals, most notably vitamin C. It's also rich in lycopene, the carotenoid that gives grapefruit it's pink and red color. Lycopene promotes prostate health, as well as a healthy cardiovascular system. Because of it's bitter taste, grapefruit also stimulates the liver and digestion.

Avocados are a great source of healthy, satiating fats. And did you know that they contain more potassium than bananas? This makes them great for preventing dehydration and muscle cramps - great for all that outdoor summer fun!

Cilantro aids digestion, reducing abdominal pain and gas. It also is a natural chelator which means it helps the body eliminate heavy metals such as mercury and lead. Cilantro also helps regulate body temperature, and helps keep you cool during the hot summer months.

Summer Slaw Ingredients

• 1/2 head shredded red cabbage
• 1 bell pepper: thinly sliced. I like using yellow or red for the color contrast
• 1 pink grapefruit: 1/2 peeled and sectioned the second half save for the dressing
• For the dressing
• 1 Avocado
• 1/2 bunch of cilantro 
• 1-2 tbsp of extra virgin olive oil
• The juice of the other half of the pink grapefruit. Fresh orange can be substituted if desired.
• A drizzle of honey
• Sea salt to taste

Directions:

Mix cabbage, bell pepper and grapefruit in a bowl. Add all other ingredients to a food processed and process until smooth and creamy. You can chop the veggies ahead of time but wait to mix the dressing until you are ready to eat it because the avocado will turn brown if it sets for too long. Mix the dressing with the slaw and enjoy! 

Simple and Delicious: Brussel's Sprout Hash

YUM Brussels sprouts?  Yes, even if you don’t tend to like Brussels sprouts, give this recipe a try. The coconut oil creates a sweet nutty flavor that even Brussels sprout haters will love. To be perfectly honest the first time I tried Brussels sprouts I couldn't get past the first bite! They were previously frozen, mushy and bitter- what’s to like? Many years later I discovered the beauty of fresh Brussels sprouts and they have been a staple in my kitchen ever since.

Not only is this dish delicious…you guessed it – it’s also NUTRITIOUS. Here's why: 

Brussels sprouts are full of the molecules sulforaphane and indole-3 carbinol which have anticancer effects. But that's not all, they also make this delicious veggie great for liver detoxification. Boiling reduces these beneficial substances so sautéing or steaming is best.

Onions contain a molecule called allicin which antimicrobial helping your body fight of colds and the flu. They also contains Quercitin, a powerful antioxidant know for it’s anti-allergy properties.

Coconut oil contains lauric acid, which is antiviral, antibacterial and antifungal. It is also rich in medium chain triglycerides, which are great for energy production and brain power.

Ingredients:

1 bunch of Brussels sprouts sliced into a hash (see picture below)

1 small sweet onion sliced thinly

1-2 tbsp of extra virgin coconut oil 

Sweet onion: The thinner the better!

My favorite coconut oil

Sliced Brussels

Finished product: amazing.

Instructions:

Over medium heat add coconut oil to a skillet. Once hot add Brussels sprouts and onion. Add sea salt to taste. Sauté for 2 minutes then reduce heat to low-medium and continue to sauté until cooked through (around 20 minutes)

These pair well with roasted butternut squash (or sweet potatoes) and chicken.

You are what you eat- eat beautifully.

Eat Beautifully

You are what you eat. This is a simple truth that we all know but most of us have somehow forgotten to consider the meaning- that every cell in our body is built from the nutrients and building blocks, which we provide it from our diet.

How can we look good and feel great if we aren’t consuming foods with these desired qualities? You have the option to choose being vibrant, crisp, colorful and fresh over being processed, genetically modified, and artificial. This is a choice you make every time you eat.

You are what you eat- eat beautifully.

Eat Beautifully is a collection of recipes and nutritional inspiration. Click here to read more.

Photo credits: by Aran Goyoaga