This simple slaw makes nutrient-dense kale fun and tasty while carrots and almonds provide extra crunch.  You can use it as a snack, a side or a base to add your favourite protein.  

Almonds provide the majority of the energy as fat along with vitamins B2 and E, copper, magnesium, phosphorus and zinc. 

Carrots boost vitamin A while the kale provides most of the volume and heaps of folate, vitamin C and K, calcium iron, manganese and potassium.


One serve provides 155 calories, 4 g protein, 13 g fat, 3 g of net carbs and P:E = 0.3.


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



  • 100 g kale
  • 1 small carrot, julienned 
  • 20 almonds (limit to 10 almonds for low FODMAP)
  • 1 tbsp mayonnaise
  • sprinkle of sea salt


  • Pre-heat oven to 150°C/300°F (bake).
  • Place almonds on a baking tray and bake for 10 minutes, let cool and roughly chop.
  • Place all ingredients in a bowl and toss so all coated. Transfer to serving bowls.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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  • Sample Maximum Nutrient Density Meal Plan.

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