Yogi Favorites: Carrot Raisin Salad

Recipe:
2 tbs. sun-dried raisins
2 carrots
1 tbs. lemon juice or juice of half a lemon
5 tsp. raw honey, date, or brown rice syrup
2 tbs. cold-pressed extra virgin olive oil

This deceivingly light and simple recipe is an excellent dish for an antioxidant boost. Every single one of the ingredients in the Carrot Raisin Salad contains various forms of phenolic compounds that work to alleviate oxidative stress and cell aging. Phenolic compounds are characterized by a broad spectrum of beneficial antioxidant, anticarcinogenic, antimutagenic, and anti-inflammatory properties.

Besides increasing antioxidant activity, fresh squeezed lemon juice also adds vibrant Vitamin C, while high levels of monounsaturated fat in olive oil reduces inflammation, cholesterol, and blood pressure. Meanwhile, the natural sugar content in dates and honey make them great natural energy boosters. Dates are high in dietary fiber and rich in tannins, a type of flavanoid polyphenolic antioxidant, while honey’s anti-bacterial, anti-viral, and anti-fungal properties have been used throughout history to treat everything from respiratory problems to open wounds.

With all the superfoods in this dish, it’s hard to pin down one superstar, but among all the sources of Vitamin A, carrots boast the highest levels, making them an essential for benefits such as good eye health and clean skin. They also a great digestive aid, as they help cleanse the intestines, liver, and colon of ulcer and cancer-causing toxins.

Raisins are lower in phenolic content than raw red grapes, but still a great source of quercetin, the type of polyphenols found in this particular fruit. It is recommended to use dark raisins for flavor and also because they are available sun-dried, whereas golden raisins must be treated with sulfur dioxide to prevent oxidation and caramelization.

For an interesting variation of this salad, try steaming the carrots lightly.

Carrot&Raisin_Salad_@Marta_Simonetti2

Text: Lana J. Lee  Picture: Marta Simonetti

Recipe Source: The Dharma Yoga LOAY Teacher Training Manual