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Growing up, I didn’t get a lot of exposure to eating different kinds of fresh produce other than the typical iceberg lettuce salad. My first job was at a juice bar where we made fresh juice, smoothies, and grain bowls with a variety of fresh fruits and vegetables. I really took a liking to the art of pairing ingredients together and making something delicious. I think that’s where my initial draw to food came from. One of the fresh juices we made had beets, carrots, and apples in it. Surprisingly, I really liked it. It was a completely new flavor combination that I had never tried and it just tasted so fresh and earthy.
Since working at the juice bar, I have tried beets in a variety of different ways. Roasted, raw, pickled, boiled, you name it. My absolute favorite way to eat beets is shredded and raw. This slaw was inspired by that juice and I think it gives refreshing, summer flavors that you can pair with most anything!
Why We Love It
This slaw is loaded with fiber, antioxidants, vitamins, and minerals. Beets help to lower inflammation and can help improve blood pressure and blood flow. Carrots are a great source of beta-carotene and can help improve eye health. The fiber in apples supports the gut microbiome and can improve digestive health. The herbs add extra antioxidants as well as a refreshing flavor. So basically, it’s a powerhouse of a dish! All the flavors really blend nicely and it’s a very simple and quick recipe to make.
We had some company in town last week so I made this to see what they thought. Everyone kept commenting on how yummy it was! Even my aunt, who does not like beets at all, really liked this slaw. She loved the sweetness and refreshing crisp taste it had. I really think this is a perfect side dish to any potluck or gathering regardless of people’s feelings towards beets. Just tell them the slaw is a superfood!
This slaw is versatile in ingredients, specifically the herbs. I like to use parsley and mint, but I think you can use most any herb. Oregano, cilantro, and thyme are ones I would like to try next time I make it. I think those would be great mixed into the vinaigrette as well to infuse the flavors even more. All of these ingredients are in season through the summer, so this recipe is the perfect dish to put on repeat if you want to get fresh produce on your family’s plates.
Beet, Carrot & Apple Summer Slaw Recipe
Prep Time: 10 minutes (using a food processor)
Servings: 8-10 cups
Ingredients:
- 2 beets, peeled
- 2 apples
- 2-3 large carrots
- 3 sprigs mint, sliced into ribbons (chiffonade)
- 3 sprigs parsley, minced
- ¼ cup red wine vinegar (sub apple cider if desired)
- ½ cup extra virgin olive oil
- 1 tsp salt
- 1 tsp black pepper
Directions:
- Shred the beets, apples, and carrots. You can do this in a food processor if you have one, or by hand using a grater. Once shredded, add to a large bowl along with the herbs.
- Add the red wine vinegar, olive oil, salt, and black pepper to a small bowl. Whisk together until well combined.
- If serving immediately, pour the dressing over the slaw and mix well. If you are making this ahead of time, hold off on dressing the slaw until right before serving. This avoids it becoming soggy.
- Place in the fridge for 15-20 minutes before serving to ensure it is cold and crisp. This is an extra step, but I do think it makes a difference in texture and taste.
- Enjoy!
About the Author: Meghan McGee is a graduate of NTI’s Certified Natural Food Chef program as well as an Integrative Nutrition Health Coach. She believes food is the most powerful catalyst that brings people together. Sitting around a table, enjoying a nourishing meal with strangers or friends is her absolute favorite thing to do. Her mission is to inspire others to take control of their health. You can find Meghan’s personal chef and other services at megsnourishedkitchen.com.
Photo by Meghan McGee
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