The simplicity of this raw vegan carrot salad recipe is one of the reasons I eat this a few times a week for hormone balance. Not only does the high fiber content in my easy carrot salad help balance hormones, especially if you suffer from estrogen dominance, but it tastes delicious too. This carrot salad can be made with julienned, grated, or even shredded carrots and beets. Either way, you prepare this healthy carrot salad, which results in the same fantastic flavor and health benefits for hormone balance.
Delicious Raw Carrots & Beet Salad Recipe: How to Make an Easy Vegan Carrot Salad to Help Balance Hormones
Learn how to make the most delicious and easy carrot salad that will help balance out your hormones.
Ingredients You’ll Need For This Raw Carrot Slaw Salad Recipe for Balancing Hormones
To make this delicious shaved, cold carrot salad recipe, you'll need some basic ingredients like carrots, beets, maple syrup, simple spices, apple cider vinegar and coconut oil.
To make this recipe even easier, you can use bagged grated carrots and beets. If you don't have apple cider vinegar, simply swap for lemon juice, white vinegar, or even lime juice. See the recipe notes below.
How To Make the Best Raw Carrot & Beet Slaw Salad Recipe
Carrot Salad: How To Make The Best Carrot Salad Recipe
Ingredients
- 2 carrots peeled & julienned, shredded or grated
- 2 raw beets peeled & julienned shredded, or grated
- 2 tablespoons chopped walnuts
CARROT VINAIGRETTE DRESSING INGREDIENTS:
- ¼ cup apple cider vinegar
- 1 tablespoon maple syrup
- 1 tablespoon coconut oil
- 1 clove of garlic finely chopped
- ½ teaspoon ginger freshly grated or ¼ teaspoon ground ginger
- ⅛ teaspoon garlic powder
- ¼ teaspoon sea salt
OPTIONAL TOPPINGS:
- Sesame seeds
- Chopped green onions
Instructions
- In a medium bowl, whisk together apple cider vingegar, coconut oil, maple syrup, fresh garlic, ginger, spices, and salt.
- You can use a food processor or hand grater to either julienne, grate, or shred your beets and carrots.
- Combine the shredded carrots, beets, and chopped walnuts, with the dressing mixture. Toss until well combined. Feel free to top with some sesame seeds and green onions.
- You can serve the salad immediately or store it in the fridge for later. Enjoy!
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Notes
RECIPE SUBSTITUTIONS
If you don't have access to maple syrup, you can swap it out for honey. Feel free to swap out the apple cider vinegar for white vinegar if you that is what you have on hand.Nutrition
Why Should You Eat Raw Carrrot Salad for Your Hormones?
There are certain foods that will help rid you of excess estrogen in your body. Carrots are special because of the high fiber content that helps remove these excess hormones floating around in your body. The fiber in carrots also helps feed the good bacteria in your gut microbiome, which supports healthy digestion.
Raw Carrot Salad Recipe Health Benefits and Hormones
This delicious raw carrot salad recipe for hormones is perfect for balancing out your estrogen in the body. Continue reading to understand why I chose certain ingredients for proper hormone balance with this easy to make raw carrot salad recipe.
APPLE CIDER VINGEGAR BENEFITS
Did you know that this vinegar helps our digestive system by aiding in proper stomach acid production?
Can I Use Something Other Than Apple Cider Vinegar?
Yes! Apple cider vinegar is the preferred vinegar I like to use in my raw carrot salad. However, you can use any other acid in a raw carrot salad recipe. White wine vinegar, lemon juice, and lime juice are all great substitutes that will give your carrot salad a different flavor profile. The same estrogen balancing hormone benefits apply regardless of the type of acid used in this raw carrot salad recipe.
Typical Household Products Can Lead to Imbalances in Our Hormones
Our bodies are constantly exposed to hormone altering agents, such as cleaning chemicals, pesticides sprayed on our foods, and even the plastic bottles and containers used in most households.
Sometimes we can't avoid these hormone altering agents, but try to replace those items in your household with glass containers, rinse your produce in a vinegar and baking soda bath to remove pesticides, and switch to healthier non-toxic cleaning products. You can also support your health concerns surrounding exposure to these toxins by eating foods that help support natural detoxification in the body, like fiber rich carrots.
Raw Carrot Salad Benefits
CARROT HEALTH BENEFITS
Carrots Help Support Removal of Excess Hormones - Estrogen Dominance Balancing Food
The insoluble fiber and soluble fiber in carrots will help support the body in removing excess estrogen, a hormone, out of the body. This is especially helpful when someone has issues with estrogen dominance or simply an accumulation of excess estrogen in the body.
It's not just carrots that help with this process within our bodies. A diet high in fiber is significantly associated with decreased hormone concentrations (1). The results of one meta-analysis indicated that high carrot intake was associated with decreased risk of breast cancer. (2). If you are interested in learning more about the health benefits associated with carrots, consider reading this article.
HEALTHY FATS
Healthy fats are helpful in balancing out our stress hormones like adrenaline and cortisol in the body. Specific fatty acids, especially polyunsaturated fatty acids (PUFAs), play an important role in androgen synthesis and may impact long-term reproductive health (3).
Coconut Oil and walnuts are beneficial dietary fat found in this salad recipe. Coconut oil contains lauric acid, which is fantastic for skin health and beneficial to healthy hormone production. When it comes to a proper balance of hormone levels, it is key to focus on the balance of omega 3 and omega 6's within the body. Omega 3 fatty acids contribute to more inflammation within the body, while an increase in omega 3 intake helps decrease inflammation. This is why I chose to use coconut oil as the fat for the dressing in this recipe.
Walnuts are also rich in omega 3 fatty acids. In a study on polycystic ovarian syndrome patients, it was shown that consuming walnuts and almonds daily for 6 weeks had a beneficial effect on low-density lipoprotein-cholesterol levels and increased the sex hormone binding globulin, which had a positive impact on decreasing androgen levels due to the sex hormone binding globulin (SHBG) binding to testosterone in the body (4).
BEETS BENEFITS
The combination of the raw beets and raw carrots is a perfect sweet flavor profile for this easy carrot salad recipe. This wonderful vegetable is rich in folic acid, vitamin C, and iron. In addition, beets help support liver health and lower estrogen levels. When the liver properly detoxes the body, this results in a healthy metabolism of estrogen into far weaker metabolites (by-products) to move the excess hormones out of the body at a quicker rate. If you would like to learn more about the health benefits associated with eating beets, consider this article.
How Do You Shred the Carrots?
A food processor is perfect for shredding carrots. You can also use a box hand grater to quickly shred your carrots.
What is the Difference Between Grated, Shredded, and Julienned Carrots?
For this recipe, there is no difference whether you use grated, shredded, or julienned carrots. The obvious difference is the style of cut method and size of the carrots. Do whatever is easiest for you. There is no right or wrong way to prepare the raw carrots for this salad.
However, julienned strips are also another option. To julienne the carrots, you are essentially thinly slicing the carrots into matchstick strips. You can also try a julienne peeler if you have one of those. A mandoline is also another cutting option for the carrots and beets. If you have a spiralizer for making spiralized zucchini noodles, you can also spiralize your carrots into noodle like strips.
How Long Will Raw Carrot Salad For Balancing Hormones Last in the Fridge?
This carrot salad will last anywhere between 3 and 7 days in the fridge.
RECIPE SUBSTITUTIONS
If you don't have access to maple syrup, you can swap it out for honey.
Feel free to swap out the apple cider vinegar for white vinegar if you that is what you have on hand.
CARROT SALAD STORAGE TIPS
I advise storing shredded, grated, or julienned carrots in your refrigerator for up to 3 days. If you want to prepare the carrots and dressing separately, then the raw carrot salad will last a bit longer. About 5 to 7 days is best when stored with the dressing.
SIMPLE CARROT SALAD NUTRITON FACTS
Per 1 serving:
- 71 calories
- Carbohydrates: 8.2 grams
- Protein: 1.4 grams
- Fat: 3.9 grams
- Cholesterol: 0 mg
- Sodium: 138 mg
RECIPE KEY NUTRIENTS
Iron | Potassium | Calcium | Fiber
Let’s Discuss Eating Raw Carrot Salad for Balancing Out Hormones!
So, were you surprised to learn that simply by eating one raw carrot salad a day, you can help balance your hormone levels? Let me know in the comments below. Did you try my recipe for the easiest, delicious raw carrot salad yet?
Connect with me@Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
REFERENCES:
- Gaskins AJ, Mumford SL, Zhang C, et al. Effect of daily fiber intake on reproductive function: the BioCycle Study. Am J Clin Nutr. 2009;90(4):1061-1069. doi:10.3945/ajcn.2009.27990.
- Chen H, Shao F, Zhang F, Miao Q. Association between dietary carrot intake and breast cancer: A meta-analysis. Medicine (Baltimore). 2018;97(37):e12164. doi:10.1097/MD.0000000000012164
- Mumford SL, Chavarro JE, Zhang C, et al. Dietary fat intake, reproductive hormone concentrations, and ovulation in regularly menstruating women. Am J Clin Nutr. 2016;103(3):868-877. doi:10.3945/ajcn.115.119321
- Kalgaonkar, S., Almario, R., Gurusinghe, D. et al. Differential effects of walnuts vs almonds on improving metabolic and endocrine parameters in PCOS. Eur J Clin Nutr 65, 386–393 (2011). https://doi.org/10.1038/ejcn.2010.266
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