Jicama, Carrot and Apple Slaw with California Walnuts
Credit: California Walnuts
Everybody is allowed a mistake now and again, but the fat-free trend of the 1990s was a doozy! The consumption of any fat was discouraged and foods labeled low- or non-fat were in high demand — even if they contained oodles of refined grains and added sugar. At the height of the craze it is estimated that the average American was consuming 28 percent more calories (with less nutrients) then their bodies needed.
Thankfully, continued research has proven that all fats are not created equal; it’s those saturated and trans fats you need to keep a close eye on; but the unsaturated trio of mono, poly and omega-3 fatty acids can be a welcome addition to your daily eats.
If you look strictly at the numbers, the following recipe, courtesy of California Walnuts, contains a healthy dose of fat, but (and this is a biggie) California Walnuts are one of the good guys (polyunsaturated) and one of the few plant-based sources of omega-3 fatty acids.
What better way to incorporate a healthy fat into your regular eats then with this picnic-friendly slaw? It has a hearty array of vitamin-rich fruits and vegetables, and a ton of flavor.
Forget that non-fat, low-fat nonsense; dietary fat is required for normal body function and essential to good health. Throw out your Doc Martens, hair scrunchies and outdated thinking. In 2015 fat is definitely phat!
Jicama, Carrot and Apple Slaw with California Walnuts
Author: Fit Bottomed Eats
Recipe type: salad
Prep time:
Total time:
Serves: 8
A heart-healthy picnic slaw featuring California walnuts.
Ingredients
- 5 ounce – jicama, peeled
- 1 large carrot, peeled
- 1 Granny Smith apple, peeled and cored
- 1 small head radicchio
- 4 scallions – thinly sliced
- ½ cup California walnuts, chopped and toasted
- ½ teaspoon dried tarragon
- ¼ cup canola oil
- 3 tablespoons walnut oil
- 3 tablespoons Champagne vinegar
- ½ teaspoon salt
- ½ cup shaved pecorino Romano cheese
Instructions
- Cut the jicama, carrot and apple into matchstick sized julienne.
- Cut the radicchio in half, remove the core and thinly slice or shred.
- Mix the jicama, carrot, apple, radicchio, scallions, walnuts and tarragon in a large bowl and toss.
- Whisk the canola oil, walnut oil, vinegar and salt together and pour over the prepared ingredients. Toss to coat.
- Garnish with freshly grated cheese. Serve immediately.
Notes
If you do not own a mandoline and lack the patience to cut the fruit and veggies by hand, just grate them with a food processor or by hand. The salad won’t be as pretty, but it will taste just as good.
Nutrition Information
Serving size: 8 Calories: 211 Fat: 19 g Saturated fat: 3 g Unsaturated fat: 16 g Carbohydrates: 7 g Sodium: 284 mg Fiber: 2 g Protein: 5 g Cholesterol: 7.5
How have your daily eats changed since the 90s? —Karen