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Raw Beet and Pear Slaw
Raw beets add an earthy, sweet flavor to this simple slaw. A good source of potassium, vitamin C, and fiber, beets are available year-round, but spring is when they are the most tender.
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Serves6 (3/4 cup each)
SWAP ScoreChoose Sometimes
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1 teaspoon fresh ginger, grated
- 1 pound beets, peeled
- 1 large pear, washed (or apple)
- 1 small cucumber, peeled
- 2 tablespoons cider vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons olive oil
Directions
- In a medium sized bowl, grate fresh ginger using the smallest holes of a cheese grater.
- Grate beets (3 cups grated), pears and cucumbers into the bowl with the ginger. Mix well until ginger is evenly distributed.
- In a separate bowl, whisk the vinegar, salt, pepper, and oil using a fork.
- Add dressing to salad and mix well.
Recipe Tips
This salad makes a great side dish but can also be used as a sandwich filling.
Nutrition Facts
Raw Beet and Pear Slaw
Amount Per Serving (3/4 cup each)
Calories 74
Calories from Fat 18
% Daily Value*
Total Fat 2g
3%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 148mg
6%
Potassium 320mg
9%
Total Carbohydrates 14g
5%
Dietary Fiber 3g
12%
Sugars 10g
Protein 2g
4%
Vitamin A
1%
Vitamin C
9%
Vitamin D0%
Calcium
2%
Iron
4%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: Adapted from Advancing New York City Through Research - Cornell University Cooperative Extension
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