A crisp, invigorating salad made with shredded carrots, fresh ginger, citrus juice, and seeds. This vibrant combination supports digestion, skin health, and immune resilience—perfect as a light meal or refreshing side.
Preparation Time
- Prep time: 10 minutes
- Cook time: None
- Total time: 10 minutes
- Servings: 2 (main) or 4 (side)
Ingredients
- 2 large carrots, peeled and shredded
- 1 teaspoon fresh ginger, finely grated
- Juice of 1 orange (about 1/4 cup)
- 1 tablespoon lemon juice
- 1 tablespoon extra virgin olive oil
- 1 tablespoon raw sunflower seeds or pumpkin seeds
- 1 tablespoon chopped fresh parsley or mint
- Pinch of sea salt and ground black pepper
- Optional: 1 teaspoon honey or maple syrup (if carrots are not sweet enough)
Instructions
- Make the dressing: In a small bowl, whisk together orange juice, lemon juice, ginger, olive oil, salt, and pepper. Add optional honey if desired.
- Toss the salad: In a medium bowl, combine shredded carrots and herbs. Pour the dressing over and mix well.
- Finish and serve: Sprinkle with seeds just before serving for crunch.
Estimated Nutritional Value (Per Side Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~90 kcal |
| Protein | ~1.5 g |
| Carbohydrates | ~10 g |
| Fiber | ~3 g |
| Fat | ~5 g (mainly unsaturated) |
| Vitamin A | ~280% DV |
| Vitamin C | ~45% DV |
| Potassium | ~10% DV |
| Beta-carotene | ~4,000 µg |
Health Benefits
1. Promotes skin radiance and eye health
Carrots are one of the richest sources of beta-carotene, a precursor to vitamin A, essential for skin repair, vision, and immune health.
Reference: Tanumihardjo SA. (2013). Vitamin A and carotenoids. Advances in Nutrition.
2. Supports digestion and reduces inflammation
Ginger has proven anti-inflammatory and pro-digestive properties. It helps soothe the gut and may reduce nausea or bloating.
Study: Mao Q et al. (2019). Bioactive compounds and health benefits of ginger. Food Science & Nutrition.
3. Boosts immunity and cellular defense
The combination of citrus and carrots provides vitamin C and antioxidants, helping protect against oxidative damage and seasonal illness.
Source: Carr AC & Maggini S. (2017). Vitamin C and immune function. Nutrients.
Kitchen Tips
- Use a julienne peeler or food processor for fast and uniform carrot shredding.
- Add sliced apple or cucumber for crunch and natural sweetness.
- Pair with grilled tofu, baked fish, or lentil patties for a full meal.
- Best served fresh, but can be stored chilled up to 24 hours (add seeds just before serving).
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