RecipesFrom the test kitchen
Vitamin C Citrus Slaw
A raw, no-cook slaw built on massaged kale and collards, then stacked with strawberries, lime, and grated orange peel for a real vitamin C hit.
Method
- 1
Stack and thinly slice the kale and collards into ribbons, discarding the tough stems and ribs. Add them to a large bowl.
- 2
Pour the lime juice and olive oil over the greens. Using clean hands, massage for 1 to 2 minutes until the leaves darken, soften, and shrink by about a third.
- 3
Grate the orange peel directly over the bowl, using only the colored outer layer and avoiding the bitter white pith. Add the chopped parsley.
- 4
Add the sliced strawberries and toss gently so they stay intact.
- 5
Let the slaw rest for 10 minutes at room temperature so the greens keep softening and the flavors marry.
- 6
Just before serving, scatter the chopped almonds and sunflower seeds over the top for crunch.
- 7
Taste and adjust with an extra squeeze of lime if you want more brightness. Serve cold or at room temperature.
Why this scores well
Original analysis by NutriVerdict
Every component here is a genuine nutrient-density standout on our Nutrient Density Score, all grounded in USDA data: the leafy base of raw kale and collards both score 99, strawberries land at 92, lime at 94, and raw orange peel at 95. Because nothing is cooked, the water-soluble, heat-sensitive vitamin C stays largely intact, and the parsley (100) piles on even more. The olive oil helps your body absorb the fat-soluble nutrients that ride along, while almonds and sunflower seeds add a little protein, healthy fat, and vitamin E.
Tips
- Make ahead: the massaged greens hold well for up to a day in the fridge, which actually improves the texture. Add the berries, nuts, and seeds only when serving so they stay fresh and crisp.
- Keep the vitamin C intact: do not cook or blanch the greens, and add the citrus at the start; the acid also helps preserve the color.
- Swap-friendly: fresh dill weed or spearmint can stand in for the parsley if you want a different herb note.
Note: This side is rich in vitamin C and vitamin K from the raw greens and citrus, with fiber from the leaves and berries plus healthy fats and vitamin E from the olive oil, almonds, and sunflower seeds. Raw preparation protects the heat-sensitive vitamin C. This is food, not a supplement, and it is not medical advice.
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