Heart Healthy Vegan Keto Arugula Slaw with Tahini Dressing

When it's scorching outside, I always crave something cool and crunchy to beat the heat. One of my all-time favorites is this Arugula Slaw. It's one of those go-to salad recipes that’s perfect for a sweltering day. It’s not just delicious; it’s also heart-healthy and loaded with minerals and phytonutrients that help manage blood sugar and support cardiovascular health.

This vegan keto salad is the epitome of summer and wellness. If you're looking for a quick lunch, need a tasty side for your barbecue, or just want something light yet satisfying, this Arugula Slaw has got you covered. Trust me, it's a winner every time!

What Is Arugula Slaw Made Of?

This slaw starts with the fresh peppery bite of arugula, then we add shredded broccoli, cabbage, and an assortment of sprouts. The creamy salad dressing is made from tahini, water, fresh lemon juice, and a touch of minced garlic, turmeric, and kelp for added nutrition. These ingredients are perfect for a green keto diet.

Al o t f results in a salad that's tasty and also incredibly good for you. It provides a refreshing, zesty flavor with a hint of earthiness that’s perfect for any meal.

You can totally add to this salad to make it in countless different ways.

– Sliced Avocado: Creamy avocado adds healthy fats that help with the absorption of fat-soluble vitamins and give the slaw a rich texture. It's also rich in potassium and fiber to support the heart and digestion.

– Cherry Tomatoes: These juicy little bursts of flavor are packed with antioxidants like lycopene and vitamins A and C that support skin and heart health. They also bring a sweet and tangy kick that says summertime.

– Shredded Carrots: For an extra crunch and a boost of beta-carotene, carrots are great for eye health and immune function. Their natural sweetness also balances out the peppery arugula, creating a perfect flavor combination.

– Chopped Nuts: Almonds, walnuts, or pecans add a nice crunch and are loaded with healthy fats, fiber, and protein that help to stabilize blood sugar and provide sustained energy. These nuts also contain essential minerals like magnesium and zinc which are needed for many body processes.

– Red Bell Pepper Slices: The vibrant color and a sweet crunch of red bell peppers with its vitamins A and C are essential for immune health. They also help to add a rainbow of color and freshness to the slaw making it visually appealing and boosting the phytonutrients.

– Chopped Fresh Herbs: Experiment with different herbs like cilantro, dill, or basil to add fresh, unique flavors and additional nutrients. Fresh herbs are also packed with antioxidants and anti-inflammatory properties boosting both the taste and health benefits.

-Seeds: Sprinkle in some ground flaxseeds, pumpkin seeds, or sunflower seeds for an added crunch and a boost of vitamin E. These are great for heart health, reducing inflammation, and providing a good source of protein and fiber.

You could even stir in some mixed greens. These additions boost the textures and flavors and enhance its nutritional profile. Feel free to get creative and tailor the salad to your personal tastes and dietary needs!

How Do You Make Arugula Slaw? 

This Arugula Slaw is as easy as it gets. Start by chopping the arugula into bite-sized pieces and placing it in a mixing bowl with shredded broccoli and cabbage. Sprinkle with a bit of sea salt and massage the greens until the arugula wilts and the cabbage and broccoli soften. This step ensures that every bite is tender and flavorful. 

Next, add the broccoli sprouts and additional sprouts, giving the slaw a good toss to mix everything well. Let it sit while you whip up the dressing by combining tahini, water, lemon juice, a clove of garlic (if you like a bit of a kick), turmeric, kelp powder, and sea salt in a small bowl. Drizzle the dressing over the slaw, toss to coat, and you're ready to go.

Try this salad with these Spinach Seaweed Crackers or fill this Avocado Wrap  with Arugula Slaw for a filling meal. 

How Do These Ingredients Help With Blood Sugar Balancing, Heart Health, And Other Hormones?

This Arugula Slaw offers numerous health benefits.

Arugula

Arugula is rich in nitrates, which help lower blood pressure and improve blood flow by dilating blood vessels. This cruciferous vegetable is also very high in minerals such as calcium, potassium, and magnesium, which also support the heart and muscle function. Arugula also contains amino acids and is high in sulforaphane, a compound that supports detoxification by enhancing the liver's ability to eliminate toxins and is anti-inflammatory. 

Broccoli Stems and Sprouts

Broccoli is another excellent source of sulforaphane. As mentioned above, sulforaphane is an antioxidant that helps reduce oxidative stress and inflammation. Broccoli is also high in vitamins and minerals like vitamin C, vitamin K, and folate. These nutrients support immune function, bone health, and DNA synthesis. Broccoli also contains essential amino acids, which are the building blocks of proteins needed for protein synthesis, muscle repair, and overall cellular health.

Cabbage

Cabbage is another fiber-rich vegetable that aids in digestion and blood sugar regulation. It contains antioxidants like vitamin C and polyphenols, which support heart health and reduce inflammation. The beta carotene in cabbage also helps protect against oxidative damage, supports eye health, and promotes healthy skin. Beta carotene is a precursor to vitamin A, which is essential for maintaining the integrity of various tissues, including those of the heart and intestinal lining. It also is important for the immune system.

Tahini

Tahini is made from sesame seeds, which are a healthy fat source high in protein and fiber. These nutrients help keep you full longer, support healthy blood sugar levels, and provide essential fatty acids that promote hormone balance. Sesame seeds contain lignans which help protect against osteoporosis by improving bone density. They are also a good source of minerals like calcium, magnesium, and zinc which support bones, muscle function, and immune response.

Lemon Juice

Lemon is high in vitamin C which boosts the immune system and aids in the absorption of iron which is needed for energy and many hormones. The vitamin C also helps with heart health by preventing the oxidation of LDL cholesterol and improving blood vessel function.

Turmeric

Turmeric contains curcumin, a powerful anti-inflammatory that supports the heart and helps with blood sugar regulation. Curcumin is known for helping in pain management and reducing chronic inflammation. This anti-inflammatory effect helps in maintaining a healthy cardiovascular system and may protect against metabolic disorders.

Kelp Powder

Kelp is a source of iodine needed for thyroid function and hormone production. It also contains various vitamins and minerals, including vitamin K, calcium, and iron. These nutrients are essential for bone health, blood clotting, and maintaining healthy red blood cells.

Sea Salt

Sea salt provides essential minerals such as magnesium, calcium, and potassium, which support electrolyte balance and overall health. Unlike regular table salt, sea salt retains trace minerals that benefit health by aiding in nerve function, muscle contraction, and maintaining proper fluid balance.

But enough with the science! Let's talk about how easy and delicious this Arugula Slaw is. This slaw is perfect for a quick lunch, a side dish for dinner, or even a potluck favorite. Plus, you can customize it in countless ways to suit your taste. Healthy eating has never been so simple and satisfying!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This Arugula Slaw recipe is adapted from “The Sweet Spot Recipe Collection” by Dr. Ritamarie Loscalzo. It's just one example of the many nutritious and delicious dishes you can find in her extensive recipe collection, designed to support your health journey.