If you have scrolled social media in the last few years, you may have heard of the raw carrot salad. It was created by Dr. Ray Peat and took TikTok and Instagram by storm by claiming its benefits to help balance your hormones.
I discovered it back in 2022, and after hearing so many people rave about it, I decided to try it. I was experiencing a few menstrual cramps and getting some breakouts around ovulation. And after consuming it for almost every day for 4 months, my period became practically symptomless.
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I’m not saying the raw carrot salad was 100% the reason and it’s a cure-all, but I do think it had an impact. Now that I am newly postpartum, I decided to incorporate it again as I figured it couldn’t hurt.
This shredded carrot salad is light and refreshing and a great way to get more vegetables in your diet. And when I can’t consume it, I will eat 1-2 raw carrots and call it a day! Read more below on the ingredients and benefits of the salad.
Why you’ll love this raw carrot salad recipe
- made with a few simple ingredients
- ready in 5 minutes
- can be beneficial to your hormones and a healthy digestive system – see more on that below!
- can be added to and customized to your taste
Raw carrot salad benefits
- hormone balance – it helps bind to excess estrogen and excrete it, and can also help with your estrogen/progesterone ratio.
- gut health – carrots contain fiber, helping to support digestion and healthy bowel movements.
- supportive to the liver – since it can help bind to excess estrogen and excrete it, it is beneficial to the liver and detoxification.
- nutrient-dense – carrots are a good source of vitamin A (beta carotene), potassium, and carotenoids. Carotenoids are an antioxidant compound found in plants that are associated with a wide range of health benefits.
Ingredients
- raw organic carrots
- coconut oil
- white vinegar
- sea salt
How to make raw carrot salad
- Prep carrots. Rinse carrots under water. You do not need to peel carrots as the outer skin is beneficial, just make sure to rinse any dirt off. Using a box grater, shred on the largest hole.
- Make salad. Add shredded carrots, coconut oil, vinegar, and salt to a bowl and toss to combine. Adjust according to taste.
- Enjoy!
Do I need to shred my carrots?
If you don’t want to shred your carrots, I have seen others make carrot ribbons with a peeler or mandoline.
When should you eat raw carrot salad?
It is recommended to eat a raw carrot salad between meals on its own/an empty stomach. That being said, I usually eat mine as a side dish with a meal, as that is when I remember to make it. Whatever way you are consistent will be the most beneficial.
Can you make a big batch?
It is suggested to make the salad fresh each day. To save some time, you can prep your carrots in advance and store them in some water in a glass container in the refrigerator to make sure they stay fresh. Then add the rest of your ingredients when making it. If that is not realistic, I’m sure making it a couple of days ahead of time will be okay. The coconut oil will harden when cold and the carrots can turn a little brown.
Substitutions and additions
- raw carrots – you can use orange carrots or rainbow carrots. Make sure to use whole carrots and not baby carrots.
- coconut oil – extra virgin olive oil will work instead.
- white vinegar – apple cider vinegar works as well.
Here are some additions you can add to change the flavor. The possibilities are endless!
- garlic powder – I will sometimes use garlic salt.
- raisins
- fresh herbs – try parsley, cilantro, or dill.
- sweetener – add a little honey or maple syrup if the tanginess isn’t for you.
- feta cheese or shredded parmesan
- seeds – try pumpkin seeds or sesame seeds
- red pepper flakes or a little cayenne pepper for some spice
- lemon juice or lime juice
More healthy salad recipes
- creamy cucumber salad with feta & dill
- greek chickpea salad
- healthy broccoli salad with raisins
- honey mustard potato salad
- summer corn salad
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Raw Carrot Salad
ingredients
- 1-2 medium organic carrots, rinsed (about 2 cups grated/140 grams)
- 1/2 tablespoon coconut oil, melted
- 1 teaspoon white vinegar
- pinch sea salt
instructions
- Prep carrots. Rinse carrots under water. You do not need to peel carrots as the outer skin is beneficial, just make sure to rinse any dirt off. Using a box grater, shred on the largest hole.
- Make salad. Add shredded carrots, coconut oil, vinegar, and salt to a bowl and toss to combine. Adjust according to taste.
- Enjoy!
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