Recipe: Carrot Apple Slaw with Cranberries
Classic slaws usually aren’t much to get excited about. Between their homely appearance and goopy consistency, they tend to resemble Spackle. But that’s not the case here. This slaw is a feast for the eyes and palate. If Pixar ever created a recipe, this just might be it. Between the carrots, cranberries, apples, and mint, there’s enough visualizing to get Peter Max excited. The taste is equally heady, and it offers a host of delightful contrasts for all of the senses: crispy and chewy, tart and sweet, fruits and veggies – all vying for attention in one beautiful package. Plus, apples have a load of health-promoting properties, aiding brain and stomach function.
Makes 4 servings
1/4 cup (50 ml) unsweetened dried cranberries
1/4 cup (50 ml) very thinly sliced red onion
3 tbsp (45 ml) freshly squeezed orange juice
1 tbsp (15 ml) freshly squeezed lemon juice
8 oz (250 g) carrots, peeled and thinly sliced into 1/4-inch strips
1 Granny Smith apple, thinly sliced into 1/4-inch strips
1 tbsp (15 ml) chopped fresh mint
1/4 tsp (1 ml) sea salt
2 tbsp (25 ml) extra-virgin olive oil
1 tbsp (15 ml) slivered almonds, toasted
Cook’s Note: The perfect gadget to have around for recipes like this is a julienne peeler. It looks a lot like a regular vegetable peeler but, like magic, it can cut firm vegetables into thin strips. Julienne peelers are inexpensive and can be found at your favourite kitchen store or online.
Put the cranberries, onion, 1 tbsp (15 ml) of the orange juice, and the lemon juice into a small bowl and stir to combine. Let sit for a few minutes to allow the juices to penetrate the cranberries and onion.
Put the carrots, apple, mint, salt, cranberry mixture, remaining 2 tbsp (25 ml) of orange juice and salt in a large bowl and toss gently to combine. Drizzle with the olive oil and toss again. Scatter the almonds over top.
Variations: Add 1/3 cup (75 ml) fresh or frozen shelled edamame, spritzed with lemon juice and a pinch of sea salt, or add 1 cup (250 ml) finely shredded cabbage. Substitute scallion for the red onion.
Prep Time: 15 minutes
Storage: Store in an airtight container in the refrigerator for up to 3 days.
PER SERVING: Calories: 130; Total Fat: 8 g (1 g saturated, 6 g monounsaturated); Carbohydrates: 14.5 g; Protein: 1.5 g; Fiber: 4 g; Sodium: 142 mg
Who Knew? The colour of foods can be a key to their health benefits. Generally, the richer the colour of a food, the more phytochemicals and antioxidants it contains. One study took the colour wheel a step further. Dutch researchers discovered that people who ate the deepest yellow and orange fruits and vegetables (notably carrots) had the lowest risk of developing cardiovascular disease. (In case you wonder, the other colours studied were green, white, and red or purple).