Easy Grated Carrot Salad Recipe

Grated carrot salad recipes are numerous on the internet.

From my mom's Peanut Carrot Salad circa 1960 to the
Hormone Balancing Carrot Salad from Ray Peat,
the one thing that is constant is … grated carrots!

Just want the Carrot Salad recipe without all the carrot info?

Keep Scrolling! Or click here to print/save the recipe!

Basic Health Information:

Carrots supply provitamin A carotenoids.

When we're talking Vitamin A, good sources are liver, kidney, butter, and whole dairy. But if you are a plant based eater, carrots actually carry carotene, or beta-carotene.

These nutrients depend on bile acid to be absorbed, along with the presence of fat. Eating your carrots with a fat source, like a salad dressing (or butter, olive oil on cooked carrots) helps absorb the nutrients.

Protein, thyroid hormones, Zinc and Vitamin C also play a role in absorption. (1)

And yes, integrity of the gut can play a role, too.

Absorption of Vitamin A and beta carotene depends on a lot of things.

As we age, nutrient absorption slows down, along with appetite, for some of us. It’s very important to use your inner wisdom when nourishing the body, in the form of paying attention to meal timing, if your hunger signals are not apparent to you.

Is Vitamin A important in menopause?

The role of fat soluble Vitamin A is that of an antioxidant and an immune system support. As we age, estrogen levels can affect the immune system. Estrogen may enhance immunity. (2)

Is there vitamin A in carrot salad?

Basic Nutrients of one cup of carrots on the web include:

very little saturated fat.
73% of your daily requirement of Vitamin A
9% of your daily Vitamin K
8% of your daily potassium and fiber (that’s the hype about carrot salad and estrogen)
5% of your daily Vitamin C
2% of your daily Calcium and Iron
4 grams of fibre
6 grams of sugar

Please don’t get bothered by the sugar in carrots.

Yes, there is starch and sugar, like sucrose and glucose, in carrots.

Diet culture creates a lot of unfounded fear around the sugars in fruits and vegetables! The benefits of eating fruits and veg that are higher in sugar FAR OUTWEIGH the worry of the natural sugar in your carrot.

If you have a chronic condition and are worried about blood sugar, speak to your licensed physician.

HAES aligned dieticians are also a go to source for nutrition support when it comes to medical issues and what you eat.

Understands your Food Relationship is key no matter HOW you eat!

Eating mindfully is very supportive to your health, no matter your nutrition needs or the way you eat

Mindful Eating fits any way of eating, and allows you to honor your true body signals and needs.

Easy Grated Carrot Salad Recipe

For the salad

4 cups (approximately) of carrots, grated
½ red onion, grated
½ cup chopped cashews
½ cup dried cranberries
½ cup chopped parsley

For the dressing:

½ cup olive oil
½ lemon, juiced
1 heaping tsp tahini
1 tsp Dijon mustard
1 tsp (or to taste) maple syrup
1 crushed garlic clove
Salt and pepper to taste

Mix all ingredients for the salad and set aside.

Whisk all the ingredients together for the dressing. Pour over salad.

Keeps in fridge for 1-2 days.

How easy is that?

Trying the Carrot Salad Trend for Hormone Balance?
Did it work? Leave a comment below!

Sources:

Diet and Nutrition, a Holistic Approach, Rudolph Ballantine, MD
Gameiro C, Romao F. Changes in the immune system during menopause and aging. Front Biosci (Elite Ed). 2010 Jun 1;2(4):1299-303. doi: 10.2741/e190. PMID: 20515802.