Superfood Slaw: Vegetable Solutions for Busy People

By Jill Greenwood and Lara Messer

With Superfood Slaw, it's quick, easy, and inexpensive to chop your way to health. This healthy cookbook features 60 base recipes and 120 tips on how to transform the slaws using tasty toppers—as well as how to morph them into complete meals, including soups, wraps, and bakes.

These recipes of nutritionally dense, micro-chopped vegetables can be whizzed up in any food processor (or with a knife and chopping board), making preparation simple and fun for those with busy lifestyles.

• Organized by nutritional benefits like immunity, energy, hydration, and recovery
• Quick and easy, these healthy superfood and nutrient-dense slaw recipes are great for busy people looking to increase their vegetable intake.
• Recipes work with all diets—including vegetarian, vegan, gluten-free, and keto.

Superfood Slaw is teeming with rainbow-colored nutritional boosts to empower habits for a healthier diet, boost your energy, improve your immunity, and help you recover after exercise.

Get ready to embrace maximum nutrition, variety, value, and taste!

• A refreshing, easy, and cheap way to eat healthy
• Perfect book for fitness meal preppers, dieters, mason jar salad makers, people who are sick of zoodles, and anyone who loves superfoods
• Add it to the collection of books like Inspiralized: Turn Vegetables into Healthy, Creative, Satisfying Meals by Ali Maffucci; The Healthy Smoothie Bible: Lose Weight, Detoxify, Fight Disease, and Live Long by Farnoosh Brock; and Mason Jar Salads and More: 50 Layered Lunches to Grab and Go by Julia Mirabella.

• Language: English
• Publisher: Chronicle Books Digital
• Release date: Apr 7, 2020
• ISBN: 9781797201429

Jill Greenwood

Jill Greenwood is a personal trainer who works with clients to develop strength in both mind and body. She and her slaws have been featured in Women's Health UK, Vegetarian Living UK, Optimum Nutrition UK, as well as The Daily Recipe, Red Online, Choice UK, Lucky Break, and Veggie.

Book preview

Titlepage

First published in the United States of America by Chronicle Books LLC.

Originally published in the United Kingdom in 2017 as SuperSlaw by Ebury Press.

Text copyright © 2017 by Jill Greenwood.

Photography © 2017 by Lara Messer.

All rights reserved. No part of this book may be reproduced in any form without written permission from the publisher.

This book is written as a source of information only. The information contained in this book should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new diet, exercise, or other health program.

Library of Congress Cataloging-in-Publication Data available.

ISBN 978-1-4521-8493-7 (hc)

ISBN 978-1-7972-0142-9 (epub, mobi)

Cover design by Sara Schneider.

Interior design by Pamela Geismar.

Typesetting by Maureen Forys, Happenstance Type-­O-Rama.

Chronicle books and gifts are available at special quantity discounts to corporations, professional associations, literacy programs, and other organizations. For details and discount information, please contact our premiums department at [e-mail] or at 1-800-759-0190.

Chronicle Prism is an imprint of Chronicle Books LLC,

680 Second Street, San Francisco, California 94107

www.chronicleprism.com

Dedicated to

My Chimp,

Madison Harry Barlow,

who was built on Superfood Slaw.

You are, without a doubt, my proudest creation.

+

In memory of Lara the Ladybird.

Fly high, little lady. x

Contents

Introduction

Superfood Slaw 101

Getting Started

Hydrating

Immunity

Energizing

Revitalizing

Recovery

Warming

Additional Recommendations for Macronutrients

Acknowledgments

Index

Introduction

Opening a near-empty fridge after work one night, I noticed a common theme had emerged.

First, I had returned home after a long day at work, feeling like a woman possessed with food rage. Making sensible and balanced food choices at a time of hanger is a challenge. When our blood sugar is low, our mind tends not to be our own, and we generally do not make the rational decision to take the time to prepare some vegetables to meet our healthy living goals. This is never a great time to stop off at the supermarket. You will return with most of the store, but probably nothing that actually constitutes a full and balanced meal.

Second, I found myself bored by the need to prepare a meal that covered the full range of nutrients my body needed. I had reached a crisis point. I had become stuck in a veggie rut, using the same monotonous vegetables and salads each night, through pure habit and a lack of imagination. I wanted something new. Steamed kale and broccoli no longer hit the spot for vegetable excitement. I needed to act.

As a personal trainer, I advise my clients to try to prepare their meals in advance, but as I also have a second job that involves work in front of a computer for very long hours, I know what it’s like to struggle to find healthy choices while stuck in an office. To make it even harder, prepping veggies and salads seemed to be a dull and laborious task. I noticed my fitness clients often ended up filling lunch boxes with expensive green powders, bored with mundane salads and baby carrots. What we all lacked was time and inspiration. How else could we plan and prepare interesting vegetables ahead of time without it being tedious?

So, returning to my food rage moment, with a need for extra nutrition, a few green veggies sitting alone in my fridge, and a lack of time and patience to prepare, a light bulb moment struck. Noticing my food processor gathering dust in my kitchen cabinet, I wondered how I could create an easier method for mixing my greens into a healthy meal. I began experimenting by chopping away with haste. I soon found myself using condiments, herbs, and spices that would otherwise have remained untouched in my kitchen. Supermarket shopping became more vegetable-focused and recipe ideas soon started flowing.

Introducing the concept of Superfood Slaw to clients and fellow coaches scored an overwhelming victory for those who needed extra vitamins from the stress placed on their bodies following endurance-based or extreme training schedules. Those who were looking for extra fiber or greens for a weight loss plan were also excited by the ease at which Superfood Slaw could be added to everyday meals.

This was the moment Superfood Slaw was born. It was a solution to my troubles. I hope it will now be a solution for you, too.

How Superfood Slaw Will Make You Healthy and Happy

One of the biggest problems with health is that we overlook it, taking it for granted until one day it starts to fail. Signs and symptoms of disease begin to show. Usually at this point we lean on the medical profession for drugs and quick-fix solutions so that we can get back to our superfast life with the same ferocity. Others may try the latest detox for a week of self-loathing, living off celery juice, committed to a life of repentance—until the next indulgence calls and they are back to square one! Tiredness is seen as normal. Energy is seen as something that happens in a gym or following a caffeinated drink.

Health and happiness are interconnected. This is why when our diet is unhealthy, void of proper nutrition, or loaded with chemicals, we get mood fluctuations. Have you ever seen a child devour a giant bag of candy? I am willing to bet you will see a change in their mood that is not usually restaurant-friendly. Have you ever grabbed a quick pick-me-up (in the form of the same bag of sweets)? What did you notice about your energy in the aftermath? My guess is a stimulated synthetic fix, followed by a low-level mood slump. Am I close?

Conversely, when our diet is rich in vitamins and minerals, there can be a positive mood change and a stable supply of energy. Our skin, hair, nails, and personality have a natural glow. Medical treatments now increasingly look to diet as an essential aspect of treating severe health-related conditions. Ask anyone who has ever suffered with high blood pressure or high cholesterol what was the first thing their physician asked them about, and diet will be top of the list.

Hormones are pivotal in driving our mood, and food plays a key role in driving our hormones. It’s all a cycle of chemical reaction: That’s just how the body works. What we eat influences our mood and thereby influences our overall happiness. It is increasingly up to us to manage our own health through good nutrition. So, as busy as we are, we need to handle it.

What’s The Best Nutrition Plan for Health and Happiness?

If I had the answer to this question, I would be up for a Nobel Peace Prize in nutrition. There are infinite responses, theories, and diet books that profess their nutritional approach is the best way to slim down or gain energy or become a brighter, tighter human being.

Current popular low-carb, paleo, raw, clean-eating, and low-fat diets (to name just a few) all provide, in part, legitimate and sustainable eating plans and tips for most people. Those who follow these approaches often find hard-and-fast results for a diverse range of health goals, despite the seeming contradictions and disagreements among the macronutrient principles and content. Some argue fat is bad; others say to eat more fat. While carbs have gotten a bad reputation over the last few years, others argue that carbs should fill most of our plates. Some say starch is in. For others, starch is out. Even government guidance is contradictory,