Recipe: Grated Carrot Apple Salad with Cranberries

A crunchy colorful alternative to coleslaw and a great way to eat more salad. This easy to prepare colorful fiber rich mix is filled with cell protective cancer fighting antioxidants and bioflavonoids. Carrots contribute super antioxidant carotenoids. Red Onions add anti-cancer bioflavonoid quercitin. Apples add crunch, fiber, potassium and potent antioxidants cyanidin and epicatechin which normalize inflammatory function and are associated with lower rates of cancer, diabetes, stroke and heart disease. Lemon juice and orange juice add tartness and super antioxidant Vitamin C. Olive oil contributes Vitamins A and E and heart healthy monounsaturated fats and cancer fighting oleopurein.

The wide array of plant chemicals in cranberries regulate the activity of several enzymes crucial to cancer cell growth. These enzymes include matrix metalloproteinase, quinone reductase and ornithine decarboxylase. Cranberry phytochemicals also promote normal cell cycling and normal cell death (apoptosis) which is lost in cancer cells, allowing them to grow and multiply without limit. By supporting normal cell functioning, the factors contributing to the development and growth of cancer are decreased.

Studies have demonstrated that plant chemicals present in cranberries are active in several cancer cell lines, including hormonal cancers such as breast cancer and prostate cancer as well as very common cancers including lung cancer and colon cancer. This may be due to the presence of small amounts of resveratrol and pterostilbene which protect DNA and thus prolong longevity of healthy.

Gluten free, dairy free, vegetarian, vegan

4 servings


  • 1/4 cup dried unsweetened cranberries
  • 1/4 cup finely sliced red onion
  • 3 tablespoons freshly squeezed orange juice
  • 1 tablespoon freshly squeezed lemon juice
  • 8 ounces (1/2 pound) carrots, peeled and sliced into 1/4 inch strips
  • 1 Granny Smith (or other variety of crisp tart green) apple, sliced into 1/4 inch strips
  • 1 tablespoon chopped fresh mint
  • 1/4 teaspoon sea salt
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoons toasted nuts (choose from almonds, walnuts, pine nuts, hazelnuts)


  • Place cranberries, onions, orange juice and lemon juice in a bowl.
  • Stir together and let cranberries and onions marinate in the juices
  • Add carrots, apples, mint, salt and olive oil into the bowl and toss together
  • Add toasted nuts just before serving to keep them crunchy


  • Use scallions in place of red onions
  • Add finely shredded green, red or napa cabbage or radicchio
  • You can also grate the carrots and onions, but the salad will not be as crunchy.

To Toast Nuts and Seeds:

  • Place nuts or seeds into a skillet (cast iron is preferred) and hold over burner shaking constantly until lightly toasted. Remove from hot pan immediately to avoid burning. Small seeds require only 1-2 minutes while nuts may take 3-4 minutes.
  • For a larger quantity place nuts or seeds in a single layer on a baking sheet or shallow baking pan covered with parchment paper. Place in a the oven or toaster oven preheated to 350 degrees. Check frequently. Check every five minutes to prevent burning. Cooking time is only 5-15 minutes depending on the size and density of the nuts or seeds. Remove from pan immediately. Let cool and store in a sealed container. Larger quantities can be stored in refrigerator or freezer for up to 3 months.

This recipe is modified from Longevity Kitchen by Rebecca Katz and Matt Edelson