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Raw Sweet Potato and Greens Slaw

by Ricki Heller 60 Comments

[As I mentioned last time, I’m thrilled beyond words that my cookbook, Sweet Freedom, is one of only three cookbooks recommended on Ellen DeGeneres’s new “Going Vegan with Ellen” page!  If you’ve had success with the recipes or if you have the book and like it, please hop over and leave a comment to let Ellen know as well!]

There’s just enough time to squeeze in one more summer giveaway before we all head back to the city from the cottage, back to school from the parks and beaches, back to work from our holidays, or just back to autumn after the long, lazy, delightful days of summer–so how could I resist?  Besides, with autumn in the air in these parts (the mornings are already feeling a wee bit chilly), I needed something to cheer me up!

These days, the importance for Omega 3s, those essential fatty acids (EFAs) that we can only acquire from foods (our body can’t make them) is being emphasized all over the media and the supermarket aisles.  EFAs are even added to foods in which they’d never appear naturally (such as orange juice), in what seems to me a pseudo-GMO fashion.  And everyone is concerned about how to get their fill.

When I was in nutrition school back in the early 2000s, hardly anyone had even heard of Omega 3s.  In class, we learned that the best sources for EFAs were salmon, walnuts, and flax seeds.  Our teachers advised us to consume at least 1-2 teaspoons (10 ml) of the stuff a day.  And the product they recommended most often to ensure we achieved our daily quota was fish oil.

For couple of years after school ended, I forced myself to take my fish oil daily, despite the fact that I was entirely unhappy with its source; further, the “lemon flavor” never really tasted like lemon to me, and I had a hard time swallowing it (literally).  I tried mixing it in smoothies, but found that the flavor simply overpowered the smoothie.  Finally, I determined to stop taking it when I cut other animal products out completely, and I turned to walnuts, flax and, later on, chia seeds for my Omega 3s.

Well, imagine my surprise when I learned that there’s a totally vegan Omega 3 oil out there, and one that is derived from plant and algae sources! It’s called NutraVege.

When I first tried it, I set up my station by the sink, ready to go:  open bottle in one hand, teaspoon in the other, full glass of water to drown out the taste.  I poured; I slid the spoon into my mouth; I swallowed and grabbed the glass.

And then–the strangest thing happened!  There was no need to drink.  No need to mask the flavor at all, in fact, because it was actually extremely pleasant!  The oil is smooth and clear with a subtle citrus note that lingers for a few seconds.  In fact, the taste was so pleasant that I felt I could happily incorporate the oil into my recipes, though honestly, you can eat this stuff entirely on its own.

First I added some to a smoothie (this one has kale, cucumber, lettuce, plum, cinnamon, and coconut water):

As I suspected, it was dee-licious!

Next, I made this fantastic salad based on a recipe from Nava Atlas’s VegKitchen, subbing part of the oil with NutraVege.  The addition of a citrus boost worked beautifully with the lime-based dressing.  (You could also simply use olive oil for the dressing if you don’t have the NutraVege at home, of course). 🙂

Apart from its lovely flavor, NutraVege is also a powerful source of Omega 3s for vegans (with 20 times more DHA than flax, according to their website).  One of the problems with plant-based sources of Omega-3s is that they don’t readily convert to DHA (those with low thyroid function, for instance, have a hard time with flax-based Omega 3s), but since NutraVege is derived from the Echium plantagineum plant (I had never heard of it before, either!), its source is readily converted and so offers a great alternative to fish-based oils.  And the Algal DHA it contains is identical to that found in fish, since it’s actually the source eaten by the fish to provide their own DHA. (The company also provides a neat little chart comparing their oil to flax oil in terms of both cost and effectiveness. Take a look for more info.).

I’m really excited to have a healthy, delicious and vegan alternative to fish oils available for a great boost of Omega 3s and 6s.  Now it’s easy to obtain all your essential fatty acids without animal products!

And if you’d like to try that amazing salad, here ‘s the recipe. 😀

Raw Sweet Potato and Greens Slaw (suitable for ACD all stages)

liberally adapted from VegKitchen

The minute I saw the recipe for Raw Sweet Potato and Cabbage Salad on Nava Atlas’s VegKitchen, I knew I had to try it.  Grated raw sweet potato is perfect alongside these hearty shredded greens.  I recombined Nava’s original ingredients in the blender for a creamy version of her dressing.

1/2 large sweet potato, peeled and grated

2 cups (480 ml) very thinly sliced dark leafy greens (I used a mix of chard and kale)

2 green onions, thinly sliced

1/2 cup (120 ml) fresh cilantro

heaping 1/4 cup (70 ml) raw cashews

1 Tbsp (15 ml) extra virgin olive oil or avocado oil, preferably organic

2 tsp (10 ml) Nutra-Vege Omega 3 oil (or use more olive/avocado oil)

juice of one large lime, or more, to your taste

20 drops plain stevia liquid (or 2 tsp/10 ml agave nectar)

fine sea salt, to taste

1/2-1 tsp (2.5-5 ml) dried chili flakes, to your taste

Place the sweet potato, greens and green onion in a salad bowl and toss to distribute evenly.  Set aside.

In a blender, combine the remaining ingredients.  Blend until smooth (you may need to add 1-2 Tbsp/15-30 ml water to achieve a pourable consistency).

Pour the dressing over the salad in the bowl and toss to coat well.  Allow to sit for 20-30 minutes to allow the greens to soften a bit and for the flavors to blend. Makes 4-6 servings.  Keep, covered in the refrigerator, up to 2 days.

Last Year at this Time: Fresh Corn Soup with Smoky Garnish (and some very corny jokes) (ACD stage 2 and beyond; gluten free)

Two Years Ago: Nava’s Cool as a Cucumber Soup (ACD stage 2 and beyond; gluten-free)

Three Years Ago: Pre-Blog Entry Blog Entry

[Disclaimer: this post may contain affiliate links. If you buy using these links, at no cost to you, I will earn a small commission from the sale.]

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Filed Under: ACD Maintenance, ACD Stage Three, ACD Stage Two, anti candida diet, blog event, blogging, contest, giveaway, gluten free, grain free, greens, herbs, nuts, raw, recipes, salads, side dishes, Uncategorized, vegan, vegetables Tagged: anti candida diet, anti-candida, blog event, blogging, chard, contest, dairy free, easy, entree, food allergies, food sensitivities, gluten free, grain free, kale, leafy greens, Nava Atlas, nuts, quick, raw, recipe, salad, savory, side dish, sugar free, sweet potato, vegan, vegetables, vegetarian, wheat-free

Reader Interactions

Comments

  1. Tina p says

    August 15, 2011 at 12:39 am

    I would be very interested in trying the nutraVege. I have hypothyroidism and had no idea that Because of that I would have a hard time With plant based sources of omega 3’s! I’m always looking to add more nutrition to my diet. Thanks!

    Reply
  2. veganlisa says

    August 15, 2011 at 6:06 am

    I have been encouraged to increase my Omega 3 intake and NutraVeg sounds like the ideal way to do that. Thank you Ricki

    Reply
  3. Johanna GGG says

    August 15, 2011 at 6:30 am

    oh and I have only just discovered chia seeds – hard to keep up with all your great ideas – I always thought the idea of fish oil was horrid so I am glad there is an alternative – wonder if there are similar foods in Australia

    Reply
  4. Michelle says

    August 15, 2011 at 6:48 am

    I love the Nutravege! I take it all the time and have since it came out. I can’t wait to try this slaw!

    Reply
  5. Alta says

    August 15, 2011 at 7:09 am

    Ok so even though I can’t enter, I just wanted to say how yummy this salad looks!

    Reply
  6. janet @ the taste space says

    August 15, 2011 at 8:30 am

    Lovely! I am loving golden flax right now with my morning oatmeal but this looks great. Your salad looks refreshing, too. I love how 2 years ago you also had a Nava recipe, hehe. 😉

    Reply
  7. jess @ cupcakes and kale says

    August 15, 2011 at 8:32 am

    wow, a supplement that not only tastes okay, but can be used in recipes?? genius!

    Reply
  8. Jacqui says

    August 15, 2011 at 10:03 am

    I would love to try the Nutra-vege! I am just starting to transition to a vegan diet (slowly) and am needing a vegan option for Omega 3 after my current is gone!

    Reply
  9. Jennifer and jaclyn @ sketch-free vegan says

    August 15, 2011 at 10:42 am

    Yay! A give away for canadians! I was actually recently evaluated on my nutritional deficiencies and omega 3, 6 and 9 were all low. I think I need to find a reliant source

    Reply
  10. Audrey says

    August 15, 2011 at 10:54 am

    I would love to try this product in my morning smoothie. Some times I can taste the flax oil that I am using and it’s not my favourite taste.

    Reply
  11. Sue says

    August 15, 2011 at 12:34 pm

    I have been wanting to try NutraVeg, I currently take NutraSea every day, but am trying to eat vegan. This would be a great replacement for the fish oil 🙂

    Reply
    • Ricki says

      August 15, 2011 at 12:47 pm

      Sue, the same for me. I love this stuff–and apparently, it’s absorbed better than the fish oil! 😀

      Reply
  12. Katie @ ktmade blog says

    August 15, 2011 at 12:36 pm

    I can’t enter the giveaway because I’m not a Canadian resident, but I may look for this stuff anyway. Sounds like a great, healthy way to boost my Omega 3s! Also, that salad looks great!

    Reply
  13. Laurel Alanna McBrine says

    August 15, 2011 at 2:14 pm

    I really don’t want to take fish oil either but my naturopath is insisting I need to so it would be so great to try this alternative. Where is it available for purchase? I haven’t seen it in health food stores. Thanks so much!

    Reply
    • Ricki says

      August 15, 2011 at 2:20 pm

      Laurel, where do you live? I’ve seen it in the Toronto area. You can also email the company to ask where it’s available in the US. 🙂

      Reply
  14. Laurel Alanna McBrine says

    August 15, 2011 at 2:29 pm

    Hi Ricki – I am in Toronto too, so obviously I need to look a little closer 🙂 Thanks!

    Reply
  15. Laurel Alanna McBrine says

    August 15, 2011 at 2:42 pm

    Hi there – just tweeted!

    Reply
  16. Nicole F says

    August 15, 2011 at 2:43 pm

    I’d love to try this. I like that it has no taste, unlike the nasty fishy tasting one I’m taking now.

    Reply
  17. Laurel Alanna McBrine says

    August 15, 2011 at 2:45 pm

    Went to Ascenta – learned that the conversion ratio is way better than flax and less calories/cost since one bottle of NutraVege equals FOUR bottles of flax oil!

    Reply
  18. Laurel Alanna McBrine says

    August 15, 2011 at 2:46 pm

    I like you on FB and left a comment there – can you tell I really would like to try this product 🙂

    Reply
  19. Laurel Alanna McBrine says

    August 15, 2011 at 2:49 pm

    I follow you on twitter – sent you a tweet about the contest 🙂

    Reply
  20. Audrey says

    August 15, 2011 at 3:28 pm

    I already like you on Facebook and now I’ve commented too.

    Reply
  21. Georgia says

    August 15, 2011 at 7:16 pm

    I would love to try the Nutra-vege! I’ve been vegan for 4 years or so now, and not going to lie, as much as I love flax seeds, I’ve been getting kind of tired of it. And now that I live with my boyfriend who happens to be allergic to nuts, walnuts are slightly out of the question as well. This sounds like such a fantastic alternative!

    Reply
  22. Chrystal says

    August 15, 2011 at 7:30 pm

    I’m Canadian (and get to send in an entry!) AND I am also entering because this salad sounds so yummy! I was first introduced to raw cashews=salad dressing through The Spunky Coconut, and just LOVE to use it! thanks for the recipes! Chrystal

    Reply
  23. Courtney says

    August 15, 2011 at 7:33 pm

    OMG–congrats Ricki! That is amazing about Ellen’s recommendation! Yay!

    Courtney

    Reply
  24. sue says

    August 15, 2011 at 7:58 pm

    i’d love to try a great tasting omega rich oil!

    Reply
  25. Sara H says

    August 15, 2011 at 8:44 pm

    Would love to try a supplement that is easy to use in recipes and would be a nice change from flax seeds all the time!

    Reply
  26. Sara H says

    August 15, 2011 at 8:46 pm

    Also “liked” the facebook page and follow on twitter!! 🙂

    Reply
  27. Cheryl says

    August 15, 2011 at 9:25 pm

    I’d love to win. I actually don’t tolerate fish oil, and I don’t know if vegan sources work better for me.

    Reply
  28. Cheryl says

    August 15, 2011 at 9:26 pm

    no US people…bummer. hugs for the giveaway anyhow!

    Reply
    • Ricki says

      August 15, 2011 at 10:43 pm

      I know, Cheryl, and I’m so sorry! But I have to go with what the company requests. 🙂 Next time!

      Reply
  29. eva @5fruitsNveggies says

    August 15, 2011 at 10:31 pm

    i have struggled with fish oil capsules and the heavy, fishy burps afterwards–wouild love to find an alternative source for my omega 3s

    Reply
  30. glutenfreeforgood says

    August 16, 2011 at 8:12 am

    Ricki,

    This is an excellent post for so many reasons! Wish we could sit and have tea (or a omega 3 green smoothie) and talk plant-based omega nutrition! We have so many of the same thoughts on all this. Love, love, love this. And the recipe. Oh, and congrats on the Ellen endorsement! Very cool.

    Melissa

    Reply
  31. Heather J says

    August 16, 2011 at 11:35 am

    Sounds interesting! I take fish-based omega 3 capsules every day so I’m curious to try a plant based oil instead.

    Reply
  32. Verity says

    August 16, 2011 at 12:45 pm

    Im low in omega threes and have been looking for something just like this! I have a really hard time taking anything that tastes less than desirable and usually end up living with the not so fun symptoms as a result. Id love to try NutraVeg!

    Reply
  33. anya says

    August 16, 2011 at 11:47 pm

    I’d love to give this a try, Im working towards a more healthy and balanced lifestyle and I think this would be a lovely step in that direction.

    Reply
  34. Cara says

    August 17, 2011 at 8:21 am

    I realize I can’t enter – but just wanted to chime in that I tried raw sweet potato in a dish for the first time this weekend, and loved it! It was in a raw, vegan “taco” salad and I’m pretty sure I’ll be recreating it at home. I imagine this slaw is just as delicious 🙂

    Reply
  35. Laura T says

    August 17, 2011 at 9:29 am

    I’m always looking to find new vegan products to keep in my kitchen. Even better when it’s something that will keep me healthy!

    Reply
  36. Laura T says

    August 17, 2011 at 9:31 am

    I’m following @Ascenta_Health on twitter.

    Reply
  37. Laura T says

    August 17, 2011 at 9:32 am

    I liked Diet, Dessert and Dogs on Facebook and left a comment on the wall.

    Reply
  38. Terri says

    August 17, 2011 at 11:39 am

    Trying to get in lots of omega 3s before we start trying to get preggo!

    Reply
  39. Terri says

    August 17, 2011 at 11:40 am

    Liked Diet, Dirt and Dogs on FB!

    Reply
  40. Terri says

    August 17, 2011 at 11:40 am

    Started following Ascenta on Twitter!

    Reply
  41. Rhona says

    August 17, 2011 at 7:55 pm

    That salad looks amazing. Creamy dressing and crips veggies. Yum.
    I would love this oil to increase my omega3 intake in my smoothies, dressings and possibly baked goods as cupcakes and vegan donuts. I look for ways to increase my health at every turn.

    Reply
  42. Becca says

    August 18, 2011 at 8:06 pm

    I love Ascenta! What a great company with great products. I always cook with my NutraVeg (and by cook I mean I top cooked foods and salads with it as to not destroy the heat sensitive omega 3 fatty acids). The lemony flavor is swell.

    *just wanted to point out that my email has been changed from .com to .ca (I typed it in wrong by accident).

    Reply
  43. Nicole says

    August 19, 2011 at 12:27 pm

    I would like to try Nutra-Vege because I’ve been trying to increase my omega 3 but find that I really dislike the fish oil after taste. Sounds like a great alternative. Thanks!

    Reply
  44. Nicole says

    August 19, 2011 at 12:31 pm

    From the Ascenta web site I learned that they source their ingredients from sustainable natural sources. Thanks!

    Reply
  45. Nicole says

    August 19, 2011 at 12:37 pm

    I’m following Ascenta on Twitter (@ennsee).

    Reply
  46. Nicole says

    August 19, 2011 at 2:29 pm

    I have to take a ton of fish oil already (I buy stuff that comes in a bottle really similar to that), but it is soo expensive! The stuff I have is $50 a bottle! So I would love to win this because a) The idea that what I have now comes from fish grosses me out
    b) I’m broke!

    Reply
  47. Nicole says

    August 19, 2011 at 2:30 pm

    Also, I went to the site and saw that Ascenta is part of 1% for the planet, which is an organization I hadn’t heard of until now

    Reply
  48. Nicole says

    August 19, 2011 at 2:36 pm

    Haha- just realized that there is a different Nicole who posted right above me! The last two posts were someone else! Also, I liked you on facebook!

    Reply
  49. Gena says

    August 19, 2011 at 11:27 pm

    I’ve always had a tough time with raw taters, but this is great motivation to get into them.

    Reply
  50. Ivy M. says

    August 20, 2011 at 12:03 am

    Hi Ricki! Finally I’m entering by cell phone because I kept forgetting to do it when I was on the computer so hopefully this works!…. I would so love to try this product. It’s an excellent give-away and I trust your review on it. Just you getting excited about it makes me excited and wanting to try it! 😀

    Reply
  51. Ivy M. says

    August 20, 2011 at 12:10 am

    Oh no! 🙁 I just realized you’re going by eastern time! I’m on the west and it says that my comment is waiting to be moderated 🙁

    Reply
  52. cv says

    August 21, 2011 at 9:04 am

    It’s nice they’ve used sunflower lecithin instead of soy lecithin but as the added vitamin E is extremely likely to be sourced from soy, those of us with off-the-charts soy allergies still won’t be able to partake… I don’t know about Canada but in the U.S., food with micro amounts of soy such as this, can still be legally labeled “soy-free.” Apparently that works for “most” soy-allergics, but unfortunately not for all of us. On the other hand, if the added vitamin E is NOT sourced from soy, please, please, please state as such on the label.

    Reply
  53. Kirsten says

    August 23, 2011 at 1:26 pm

    I would love to try this oil, I am pregnant And probably don’t take enough of the omegas. The salad looks tasty:)

    Reply
  54. Ashley says

    September 7, 2011 at 2:02 pm

    Ooo I’ll have to look into this NutraVege! Too bad I missed this giveaway. Your salad looks delicious and flavourful! I never think to use chard in a salad.

    Reply
  55. Elizabeth Jarrard says

    October 8, 2011 at 11:27 pm

    i haven’t seen this product but i want/need it! thanks for the great review!

    Reply
    • Ricki says

      October 9, 2011 at 12:46 am

      It’s really wonderful, Elizabeth. If you can find it, you should give it a try! 🙂

      Reply

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  1. Weekly Gluten-Free Roundup – August 21, 2011 « Celiac Kitchen Witch says:
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