This simple, versatile cruciferous vegetable slaw is more than just a salad—it’s a brain-nourishing, anti-inflammatory bowl of resilience. Packed with fiber, phytonutrients, healthy fats, and detox-supporting compounds, it makes a perfect side dish or the foundation for a complete meal.
https://www.colormyfood.com/wp-content/uploads/2017/04/Green-White-Coleslaw-1-resized.jpeg600800Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2025-06-04 12:33:142025-06-30 08:41:31Green and White Coleslaw
Originating in the Mediterranean tapenade is made with olives, anchovies, capers, garlic and herbs – nutrient density at its best!
Olives are rich essential minerals calcium, magnesium, iron, potassium, zin and copper, polyphenols and omega-9 fatty acids that can help benefit heart, brain and mood.
Protein-packed anchovies are rich in omega-3 fatty acids and micronutrients – selenium, calcium, magnesium, vitamins B12, B6, A, K and more.Combined with garlic and herbs this is nutrient density at it’s best.
Use black olives or green olives only. Mix and match herbs. Use sun-dried tomatoes or not. You an also skip the anchovy, but it will give it a boost of flavor and nutrients.
Serving options
Make a “tapenade board” with veggie crudites and sliced quality bread for a special occasion.
Spread on cooked chicken breasts or roasted fish fillets
Use in wraps
Add as a generous dollop to green salads
Swirl a spoonful into soup
Use as a snack with veggies and rice cakes or seed crackers
in a food processor, place olive oil and 1 cup kalamata olives. Using the pulse button, process until coarsely chopped and well blended.
Add 1/2 cup green olives, and pulse until blended, add remaining 1/2 cup and blend. If it is too thick, add 1 tablespoon water a time as you continue to pulse.
Add remaining ingredients and pulse slowly
Make it chunky or smooth, as you prefer.
Refrigerate in a covered container. Use as needed.
Recipe Notes
To prepare ahead:
Tapenade will keep up to 1 week, refrigerated, in a covered container.
Here is quick, delicious, nutritious brain-healthy breakfast.
Benefits
Stable energy: you get all macronutrients in a glass which will provide stable energy and balance your blood sugar
Sharper focus: focus determines how efficiently you process information. By taking sugar and refined foods out of breakfast, you help reduce inflammation that contributes to brain fog
Better memory: when your brain is inflamed, it can affect your ability to form short-term memories and also connect to long-term member.
Better mood: Inflammation and fat dysregulation resulting from poor food choices tap into flight-fight and anxiety-driven centers of your brain. By providing your brain instead with stable and efficient source of energy from high-nutrient foods, it becomes easier to reduce anxiety and depression. Your neurotransmitters will be stable rather than firing in an chaotic, anxiety-producing pattern = promoting feelings of happiness and sense of peace
Reduce risk of cognitive decline: medical studies indicate nutrient deficiency (vitamins C,E, B12, B 6 and beta-carotene is linked to cognitive impairment. These breakfast smoothies pack in brain essential vitamins, minerals, phytochemicals and healthy fats.
Stronger immune system:
Fast food: Fresh is best. You can store in a mason jar with a lid – or another airtight container – for 24 – 72 hours. This minimizes oxidation which breaks down nutrients and changes the color. Shake well before drinking
Fruits: use organic if it’s on the Dirty Dozen list, go seasonal to increase the diversity of micronutrients, use shredded veggies (carrots, beets, zucchini) or pureed (beet pumpkin, sweet potato, butternut squash). Red/purple fruits are especially rich in brain-boosting phytochemicals
Spices: allspice, cocoa, cinnamon, ginger, tumeric (with a pinch of black pepper)
Sweeteners: Add bananas or dates. use nature’s sweeteners: honey, maple syrup, molasses or stevia
Place milk in blender. Add seeds, spices and leafy greens. Blend thoroughly.
Add fruit, blend.
Add ice and blend.
If you find it needs sweetening, use a banana or 3 - 4 dates. Skip the sugar. If that's a deal breaker, add 1 tablespoon honey, maple syrup or a pinch of stevia (make sure there are no additives)
Going local for the variety, delicious ripe and nutrient-rich seasonal produce.
Local, luscious red strawberries have SO much more flavor than those shipped hundreds of miles. And strawberries are good mood red foods. But because of pesticide overuse, strawberries rank #1 on the Dirty Dozen list. Another reason to go local. Although they may not be labeled “organic”, local farmers generally follow organic practices.
Variations
Basic: Toss sliced (or diced) cucumbers and strawberries with 1/4 cup chopped mint or basil, fresh lime juice and olive oil to taste
Green salad: toss it all together with greens (arugula, spinach, lettuces, shredded kale). Or serve over the greens for a pretty presentation
Mix and match: add diced tomatoes. Or red bell peppers. Make up your own combinations 😊
Full meal: toss with 1 cup of quinoa or other grains (brown rice, barley)
Additions
Sliced or diced avocado
Nuts (almonds, walnuts, pecans)
Soft goat cheese or feta cheese
You can “stretch” the organic strawberries by adding either tomato or red bell pepper to make it more cost-effective.
3 Way Strawberry Cucumber Salad
Print Recipe
Last year I discovered strawberries and avocado combination. This year it’s strawberries and cucumbers.
Like most Color My Food recipes this is more of guideline and can be made different ways. Also, changing how the cucumbers and strawberries are cut changes the texture. Instead of slicing in rounds, cut into large dice. Or peel the cucumber into ribbons with a vegetable peeler and cut the strawberries lengthwise rather than horizontally into rounds.
Last year I discovered strawberries and avocado combination. This year it’s strawberries and cucumbers.
Like most Color My Food recipes this is more of guideline and can be made different ways. Also, changing how the cucumbers and strawberries are cut changes the texture. Instead of slicing in rounds, cut into large dice. Or peel the cucumber into ribbons with a vegetable peeler and cut the strawberries lengthwise rather than horizontally into rounds.
Preheat oven to 375 degrees. Brush a baking pans with olive oil. Place salmon in center of pan of pan. Dust with salt and pepper
In a small bowl mix Dijon, honey (and red pepper if using it). Brush evenly over top of salmon.
With a spoon carefully spread chopped nuts over salmon, gently pressing to stick.
Please in center of oven and bake 15 minutes or until center is barely cooked through. It will continue to cook a couple of minutes after removing it from the oven. Let it rest 5 minutes before serving.
This delicious immune-boosting, brain-healthy, cancer-fighting soup combines some of nature’s most nutrient-dense foods.
Cabbage
Cabbage, part of the nutrient-dense cruciferous family, is rich in vitamin K which can help boost memory. Red cabbage has additional antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. These flavonoids can also help improve mood and memory.
Ginger
Ginger has proven anti-inflammatory and antioxidant effects. It is digestive aid that helps breakdown of protein, and it soothes the gastrointestinal tract. It can also help cognitive functioning, focus and memory.
Mushrooms
Nutrient-dense mushrooms are rich in essential brain nutrient B vitamins and minerals like zinc and manganese. There are several immune-boosting ingredients empower your body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria.
Onions and Garlic
Throughout history people recognized onions and garlic offered immune protection and could help them get well faster when they got sick. Onions and garlic are rich in:
anti-inflammatory and antioxidant compounds
antioxidant flavonoids shown to boost memory and protect neurons from injury
brain essential B vitamins
Seaweed
Seaweeds are one of the best foods to obtain essential minerals. The high mineral content supports nervous system function. They also contain high amounts of vitamins, as well as protein.
Sesame seeds
Rich in calcium and abundant in other minerals, particularly zinc and iron, sesame seeds also provide vitamin E.
In a stock pot, heat olive oil over medium-low heat. Add onions and mushrooms. Cook 5 minutes until they soften.
Add garlic and ginger and cook 2 – 3 minutes stirring occasionally. Mix in soy sauce.
Immediately add broth, water, and cabbage. Bring to a boil, reduce to a simmer, and add in ramen noodles. Cover and cook over medium 5 – 8 minutes until the ramen and cabbage are tender. Stir in the sesame oil, remove from heat.
Sprinkle with toppings and enjoy!
Recipe Notes
*Seaweed is optional. I generally have some in the pantry in the form of seaweed snacks. It defintely improves the flavor and obviously the health benefits as well.
Cruciferous vegetables (cabbage, Brussels sprouts, broccoli, cauliflower) have powerful anti-inflammatory, antioxidant and DNA-enhancing properties that help keep your brain fighting fit and protect your body from cancer. The color in red cabbage comes from flavonoids called anthocyanins which improve memory, digestion and heart health.
[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Natural Defenses” full_quote=”ITCs (natural chemical compounds) in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. They enhance defenses against bacterial infections and have natural antimicrobial effects that can be utilized to boost natural cellular defenses. Certain ITCs detoxify and/or remove carcinogenic compounds and kill cancer cells.. ” short_quote=”natural chemical compounds in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. “]
Versatile
Makes a great side dish to roasted fish, pork tenderloin, or meatloaf
Make it into an entrée over quinoa topped with sunflower or pumpkin seeds and a tahini salad dressing
Turn leftovers into breakfast with an poached or hard-boiled egg on top
Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus
Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus
Variations:
Broccoli or cauliflower instead of Brussels sprouts
Green cabbage instead of red cabbage
Sweet potatoes instead of the potatoes, OR a mix of both
Add turnips
Change out the spices: oregano and basil for Mediterranean seasons, cumin and chili for Mexican
Add fresh chopped herbs after roasting – cilantro, parsley, dill or basil
https://www.colormyfood.com/wp-content/uploads/2022/02/Sheet-Pan-Red-Cabbage-Brussels-Sprouts.jpeg554800Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2022-02-10 12:47:042022-03-25 15:02:41Roasted Red Cabbage and Brussels Sprouts
Quinoa pesto bowls are versatile, nutrient-dense and delicious. Homemade pesto is quick and easy. You can use store-bought pesto for a quick dinner; as always read the ingredient label first.
Variations
Use snap peas, green beans, or asparagus instead of broccoli. What other vegetables could you use?
Use chicken instead of shrimp
Add edamame or garbanzo (chickpeas) and skip the shrimp to make vegetarian bowl
Serve over a bed of greens or shredded cabbage tossed with extra-virgin olive oil and lemon or a dash of apple cider vinegar
Double the recipe and use later in the week
Tossed with greens and goat cheese into a “meal salad”
Mash an avocado onto a tortilla, Swiss chard or collard greens, and add a big spoonful to make wraps.
Toast the quinoa in a medium saucepan over medium heat until is starts popping. Add water, bring to a boil. Immediately turn down, cover pot and cook 15 minutes.
Add the broccoli to the pot of quinoa and cook 5 more minutes.
While the quinoa is cooking make the pesto
Cook the shrimp
When the quinoa is cooked, carefully mix in pesto and half of the shrimp.
When serving, top with additional shrimp and pumpkin seeds
Pesto
Grind nuts in food processor or blender. Remove and set aside
Put olive oil and water in blender. Add 1 cup chopped parsley, blend well. Add remaining chopped parsley and blend well.
Add ground nuts and blend until smooth. Add salt and pepper to taste
Some of the most nutrient-dense (nutrients per calorie) foods on the planet are:
Greens (including cruciferous like broccoli, cauliflower and cabbage)
Beans
Onions
Mushrooms
Berries
Seeds/Nuts
Eating lots of these vegetables give us optimal amounts of immune-protective micronutrients that can fend of disease.
This salad combines 4 of those superfoods: broccoli, onions, nuts, and berries. It’s a delicious, nutritious way to eat more broccoli and change up dinner salad from leafy greens. Leftovers make a great lunch topped with some chicken and/or leftover grains.
Variations
Add leftover bacon, chopped
Add avocado, diced
Use pumpkin or sunflower seeds instead of nuts
Use raisins or other dried fruit instead of cranberries
Add 1/2 cup chopped cilantro or parsley
Mix in arugula or baby spinach for a more robust salad
Add leftover quinoa, brown rice or other grain for a “meal salad”
Homemade granola is an excellent transition away from breakfast cereal and typical breakfast of bagels, muffins, baked goods. It’s nutrient-rich, fiber-rich, and simple to prepare. It also makes breakfast feel easy, colorful, and steady — exactly what your brain and body need.
And the best part? Granola never gets boring. There are endless combinations to keep your mornings nourishing and fun:
🫚 Spices
🌰 Nuts/seeds
🍒 Dried fruit (always add after baking)
🍏🫐 Fresh, seasonal fruit — berries, peaches, and plums in summer; sweet potato and pumpkin in fall; cranberries and gingerbread flavors in winter 🍑
Build a More Balanced, Brain-Friendly Breakfast
Enjoy your granola with grass-fed Greek yogurt, kefir, cottage cheese, or coconut yogurt. These add essential fatty acids and protein. They help keep your blood sugar steady so you avoid the mid-morning crash.
Add fresh seasonal fruit for more fiber, more nutrients, and more flavor.
Top it with a tablespoon of ground flaxseed or hemp hearts for even more essential fatty acids your brain and hormones love.
Other Ways to Use This Granola
✔️ Use as a topping on chia pudding or quinoa breakfast bowls.
✔️ Add a spoonful or two into oatmeal or overnight oats for crunch.
✔️ Enjoy a few tablespoons with dark chocolate chips for a fiber-rich dessert your taste buds will love.
Flavor Variations
As always with Color My Food, think of this recipe as a launching pad. Mix and match spices, herbs, pureed fruits, and toppings you have in your kitchen.
Use fresh seasonal fruit to bring color and nourishment into every bowl.
These variations keep breakfast colorful, seasonal, and fun 🤩
Variations
Almond joy: Use almonds for the chopped nuts, add 2 cuts shredded, unsweetened coconut. Optional – add 1/4 teaspoon almond extract when mixing melted coconut oil and maple syrup. Add cacao nibs or dark chocolate chips after baking.
Orange Cranberry: Zest 3–4 oranges and mix the zest into the oats. After baking, add 1½ cups dried cranberries
Banana Bread: Add 2 mashed or pureed bananas to the melted coconut oil and maple syrup mixture.
Lemon Poppyseed: Zest 3 lemons and mix zest into the oats. Add ¼ cup poppy seeds.
Pumpkin pie:Add 1 tablespoon pumpkin spice mix to the oats. Mix 1 cup pumpkin puree with melted coconut oil and maple syrup.
Moroccan Sweet Potato: Add 1/2 tablespoon Golden Milk spice blend to the oats. Add 1 cup sweet potato puree
Gingerbread Granola: Add 1 teaspoon ginger, 1 teaspoon cloves, and ½ teaspoon nutmeg to the oats.
This homemade granola is a simple, nourishing upgrade for busy women, growing kids, and anyone wanting a steadier, more colorful start to the day. It also makes a great afternoon snack with Greek or Coconut yogurt😊
⭐ FAQ: Homemade Granola
Is homemade granola healthier than store-bought granola?
Yes. Homemade granola is usually lower in sugar, higher in fiber, and made with whole-food ingredients. You control the oils, sweeteners, nuts, seeds, and spices — making it a more nutrient-dense and nourishing option for your family.
How do I make granola a balanced breakfast?
Pair it with Greek yogurt, cottage cheese, or kefir for protein and healthy fats. Then add fresh seasonal fruit for colorful plant nutrients and fiber. This combination supports steady energy, balanced blood sugar, and better focus.
Can I make this granola gluten-free?
Absolutely. Simply choose certified gluten-free oats. All other ingredients in this recipe are naturally gluten-free.
Can I reduce the sugar in this recipe?
Yes. You can reduce the maple syrup by up to one-third without affecting texture. Adding fresh fruit and warm spices also boosts natural sweetness.
How long does homemade granola last?
Store in an airtight container at room temperature for up to 3 weeks. For longer storage, freeze for up to 3 months.
Can I customize the flavors?
Definitely. This recipe is a base you can build on. Add spices, citrus zest, pureed fruits, or seasonal ingredients like pumpkin or sweet potato to keep breakfast colorful and nourishing.
Is granola good for perimenopause or menopausal women?
Granola can be part of a nourishing breakfast when paired with protein and healthy fats. The fiber and plant diversity support gut health, hormone balance, and steady energy — key needs during perimenopause and menopause.
Updated from original March 2021 recipe
Color My Food Granola
Print Recipe
Homemade granola that’s nutrient-rich, fiber-packed, and easy. A colorful, balanced upgrade from cereal with endless variations. Nourish your mornings naturally.
Homemade granola that’s nutrient-rich, fiber-packed, and easy. A colorful, balanced upgrade from cereal with endless variations. Nourish your mornings naturally.
https://www.colormyfood.com/wp-content/uploads/2021/03/coconut-apricot-copy.jpg600800Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2021-03-08 17:45:432025-11-17 13:01:24Nutrient-Dense Color My Food Granola
