The Ultimate Salad System: Concept Three

Our third and final approach to building a salad is based around the shredded coleslaw idea.  But because we’re bringing in a greater variety of colored veggies, I like to call this approach Rainbow Slaw.

I use the shred cone on my Saladmaster unit to shred all the veggies slaw-style.  But you could also use several other shredding tools or, if convenience is paramount, look for many of the following ingredients in prepackaged, shredded “coleslaw” blends.

Rainbow Slaw

(All of the following should be shredded and mixed together)

  • 1/2 a head of regular cabbage
  • 1/2 a head of purple cabbage
  • Several broccoli crowns
  • 2 or 3 beet roots (shredded canned beets should be a last resort)
  • 1 or 2 yellow squash
  • 2 carrots

You can build an entire meal around Rainbow Slaw by adding a half or full can of garbanzo and/or kidney beans.  But I prefer it as a large side to a protein-rich feature like Gardenburger Riblets, Tofurkey sausage or a Boca patty.

Remember, with any of these three salad concepts we discussed, you simply can’t eat too much salad.  Try to enjoy at least one of these varieties everyday.  Just avoid the temptation to drench your salads in oil-based dressings.

About Bobby Rock

Bobby Rock is a world renown drummer, the author of nine books, and a recognized health and fitness specialist with certifications in exercise, nutrition and meditation. He has recorded and toured with a variety of artists, released three CDs as a solo performer and is recognized as a top drumming educator. He is currently touring with rock icon, Lita Ford. Through speaking, writing and activism, Bobby remains committed to a number of animal and environmental causes. Bobby lives in Los Angeles.
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1 Response to The Ultimate Salad System: Concept Three

  1. Trevor says:

    Season’s Greetings Bobby!

    Hope you enjoyed Monster Circus.

    I’d have to say that I’m not an overly enthusistic salad eater, but hopefully am in the prccess of mending my ways.

    For some months now, I’ve continued to enjoy my two daily soy/rice/oat milk smoothies, using bananas, blueberries, and a combination of English spinach, salad mix and rocket.

    As far as other vegetables go, I quite regularly eat cooked pumpkin, potato and a cooked frozen vegetable mix (corn, peas. celery etc.).

    This on top of my wheatgrass juice (no improvement yet in the grey hair department) and spirulina tablets.

    Bobby, while I realise it’s difficult to overeat on most vegetables, would it seem that I’m getting my fair share? I’d be thinking that it’s variety that I’m lacking in my diet.

    Also Bobby, if you find the time to respond to my previous questions regarding the horse racing industry and zoos, it would be much appreciated.

    Thanks for your time,


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