Coleslaw

This coleslaw can be used as a side dish or a vegetarian main.  

The sunflower seeds provide B1, B6, folate, copper, magnesium and manganese while the yogurt provides calcium and phosphorus.  The carrots boost vitamin A and the cabbage lifts vitamins C and K.

Macros 

One serve provides 260 calories, 7 g protein, 21 g fat, 10 g of net carbs and P:E = 0.3.  

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 2

  • 200 g cabbage white, red or savoy, finely chopped
  • 1 small carrot, grated
  • 35 g pumpkin seeds or sunflower seeds (omit seeds for AIP)
  • A handful of chopped mint or parsley

DRESSING 

  • 100 g Greek plain unsweetened yogurt (for dairy-free use mayonnaise but adjust the macros)
  • 1 tbsp olive oil (omit if using mayonnaise)
  • 1 tbsp apple cider vinegar, lemon or lime juice
  • 1 tsp mustard
  • Salt and pepper 

Directions 

  • Take a small bowl and mix all the dressing ingredients and set aside.
  • Mix salad ingredients in a larger serving bowl.
  • Before you want to eat, pour the dressing on and toss well, making sure all the salad is coated in the dressing.

Suitable for 

Find more recipes to suit your goal.

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.