Spring Crunch Bowl

By: @mariehealthyhill Marie Hemphill

As the first blooms of spring make their debut, our bodies instinctively crave something lighter—something that feels as good as it tastes. After months of cozy winter comfort food, the shift toward raw vegetables, cooling foods, and nourishing salads is both natural and necessary.

This Spring Crunch Bowl is your answer to that craving.
It’s fast. It’s fresh. And it’s absolutely loaded with flavor, texture, and functional nutrition.

In a world of over-complicated wellness routines and 37-ingredient “superfood” bowls, this recipe brings you back to basics—real food, real fast. It’s a crunchy, colorful, Asian-inspired salad that comes together in under 15 minutes and fuels your body with every bite.

•    Gluten-free, dairy-free, plant-powered
•    Packed with gut-loving fiber, antioxidants, and plant-based protein
•    Uses easy-to-find ingredients at stores like Whole Foods, Trader Joe’s, Kroger, or online at Amazon
•    No obscure powders or buzzy ingredients, just simple, nourishing produce

Prep time: 15 minutes
Serves: 4

Ingredients

For the Salad:

• 1 (10–12 oz) bag pre-shredded coleslaw mix (with red and green cabbage + carrots)
• 1 red bell pepper, julienned (see method below)
• 1 Persian cucumber or 1/2 large English cucumber, seeded and matchstick cut
• 3 green onions, sliced lengthwise into thin strips
• 3/4 cup shelled edamame, thawed or steamed
• 1/3 cup chopped fresh cilantro, loosely packed
• 1/3 cup raw walnuts or cashews, roughly chopped (optional: toast for more flavor)
• 1 tablespoon toasted sesame seeds (white or black)

For the Ginger-Lime Dressing

• 3 tablespoons avocado oil or light olive oil (not EVOO)
• 1 tablespoon toasted sesame oil
• 2 tablespoons fresh lime juice (about 1 lime)
• 2 tablespoons coconut aminos (or low-sodium tamari)
• 1 tablespoon maple syrup or raw honey
• 1 teaspoon freshly grated ginger
• 1 clove garlic, finely grated or pressed
• Pinch of sea salt
• Optional: 1/2 teaspoon rice vinegar for a tangy boost

Prep Tip: How to Julienne a Red Bell Pepper:

1. Slice off the top and bottom of the pepper.
2. Make a vertical slit down one side and open it like a book.
3. Remove seeds and white ribs.
4. Flatten the pepper skin-side down and slice into thin vertical strips, about 2–3 inches long and 1/8-inch wide.

Cucumber Pre (Important!)

• Slice cucumber in half lengthwise and scoop out the seeds using a spoon.
• Then slice into thin matchstick-style strips about the same length as the bell pepper.
• Optional (to reduce water release): After cutting, sprinkle cucumber lightly with salt and let sit in a colander or on a towel for 5–10 minutes. Pat dry before adding to the salad.

Directions:

1. In a large mixing bowl, combine the coleslaw mix, julienned bell pepper, prepared cucumber, green onions, edamame, and cilantro.
2. In a separate bowl or jar, whisk together all ingredients for the Ginger-Lime Dressing until smooth and emulsified.
3. Pour the dressing over the salad and toss thoroughly to coat.
4. Just before serving, sprinkle with chopped nuts and toasted sesame seeds for extra crunch.
5. Optional: If the salad has been sitting for a while and you see water pooling at the bottom, gently tilt the bowl to pour off the excess or use a spoon to scoop it out to keep things crisp.

Health Benefits in Every Crunch

This isn’t just another slaw. Every ingredient was selected with both flavor and wellness in mind.

• Cabbage + carrots (in the pre-shredded slaw) deliver vitamin C, beta-carotene, and anti-inflammatory compounds.
• Red bell peppers + cucumbers bring hydration and skin-supporting antioxidants.
• Edamame adds plant protein, fiber, and folate to keep you fuller longer.
• Cilantro + ginger + garlic support digestion and natural detox pathways.
• Sesame seeds + nuts bring magnesium, healthy fats, and that addictive crunch.

This is what nutrient-dense eating looks like in the real world—fast, functional, flavorful.

Simple Swaps for Flexible Eating

Whether you’re managing food sensitivities or just working with what’s in your fridge, this bowl is easy to modify.

• Swap cashews for walnuts, pecans, or sunflower seeds
• Use coconut aminos for soy-free seasoning, or swap in low-sodium tamari
• Add grilled chicken, shrimp, tofu, or salmon for a high-protein meal
• Toss in mango, orange segments, or jicama for a spring-sweet touch
• No fresh lime? Use bottled lime juice or lemon in a pinch

In a world chasing the next trend, this bowl helps you come back to center.