Eat Well Recipe: Upcycled Veggie Stem Slaw with Pumpkin Seed Dressing [Lunch]

 This innovative slaw transforms often-discarded vegetable stems into a crunchy, nutrient-packed dish, minimising food waste while providing fibre and healthy fats.

Upcycled Veggie Stem Slaw with Pumpkin Seed Dressing

Ingredients:

• For the Slaw:
• 1 cup Broccoli stems, peeled and julienned
• ½ cup Kale stems, thinly sliced
• ½ cup Rainbow chard stems, thinly sliced
• ¼ cup Carrot peels or thin carrot sticks
• 2 tbsp Fresh parsley, chopped
• For the Pumpkin Seed Dressing:
• ¼ cup Roasted pumpkin seeds (pepitas)
• ¼ cup Water
• 2 tbsp Apple cider vinegar
• 1 tbsp Olive oil
• 1 tsp Dijon mustard
• ½ tsp Garlic powder
• ¼ tsp Sea salt
• Pinch Black pepper

Method:

1. Prepare Veggie Stems: Thoroughly wash all vegetable stems. Using a sharp knife or mandolin, julienne the broccoli stems and thinly slice the kale and chard stems. If using carrot peels, ensure they are clean. Combine all prepared stems and parsley in a large bowl.
2. Make Dressing: In a small blender or food processor, combine all dressing ingredients: roasted pumpkin seeds, water, apple cider vinegar, olive oil, Dijon mustard, garlic powder, sea salt, and black pepper. Blend until completely smooth and creamy. Add a tiny bit more water if needed to reach desired consistency.
3. Dress the Slaw: Pour the pumpkin seed dressing over the prepared vegetable stems. Toss well to ensure all components are evenly coated.
4. Serve: Let the slaw sit for 5–10 minutes to allow the flavours to meld, then serve chilled as a side dish or light main.

Tips for Success & Diabetes Prevention:

This "upcycled" slaw is a fantastic, diabetes-friendly option focusing on whole, unprocessed ingredients. The vegetable stems (broccoli, kale, chard) are incredibly rich in fibre, which is crucial for slowing glucose absorption, improving gut health, and contributing to satiety, thereby helping to prevent blood sugar spikes.¹

The pumpkin seed dressing replaces traditional creamy dressings high in unhealthy fats with a nutrient-dense alternative. Pumpkin seeds are an excellent source of magnesium, a mineral vital for insulin function and blood glucose control.² Apple cider vinegar in the dressing is also known to help moderate post-meal blood sugar levels.³ By utilising parts of vegetables often discarded, you not only reduce food waste but also maximise your intake of beneficial micronutrients and fibre, supporting stable blood sugar and overall well-being.⁴ This recipe is naturally low in glycemic load and provides healthy fats, making it an excellent choice for anyone focusing on metabolic health.

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