Land & Sea Slaw


Here’s another one I tried from the Food Revolution Network that I really liked. It is super simple and flavorful. I’ve adapted it for our food plan needs. Enjoy!

Note: This recipe is mostly veggies with 1/2 of a fat per serving. You could add more sesame oil if you want, or some peanuts or cashews to bring it up to a whole fat serving. I like to have my protein, grain, fruit, and the rest of my fat serving separately on the side to complete my lunch.  

Land & Sea Slaw

  • Servings: As many as you want!
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Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1/2 Fat Serving


Veggie Serving

Weigh out any number of veggie servings of the following in whatever ratios make you happy. You can’t do anything wrong here.

  • Kale, shredded thinly
  • Romaine lettuce, chopped thinly
  • Cabbage (purple, Napa, or green) finely shredded
  • Your favorite sea veggie mixture, hydrated (I like this dried sea veggie mix otherwise I would use wakame, arame, or hijiki)
  • Carrot, shredded
  • Bell pepper, sliced thinly
  • Cucumber, sliced
  • Green onions, sliced

Fat Serving

  • 1/2 Tbsp toasted sesame oil per serving (1/2 fats)

Condiments & Spices (adjust to taste)

  • Handful of fresh cilantro, chopped
  • Pinch of fresh garlic, minced
  • Pinch of fresh ginger, minced
  • Sesame seeds (optional)


  1. Soak about 1/2 cup of seaweed in a large bowl of water for about 20 minutes, or until hydrated. Drain, rinse, and squeeze water out.
  2. Shred, chop, slice, and dice! I like to use pre-shredded veggies, graters, and quick slicer tools.
  3. Put your large bowl on the food scale and toss all the veggies together, including the sea veggies. Arrive at the weight and number of veggies servings that you want.
  4. Add 1/2 Tbsp of sesame oil for each serving.
  5. Add seasonings to taste.
  6. Garnish with sesame seeds (optional).

This salad keeps well (refrigerated) for a couple of days.

Recipe Source: Katie’s Bright Kitchen

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