Ray Peat Inspired Carrot Salad Recipe

General health and hormones need to be balanced to get the most out of light therapy. So today we are going to make one of the most ‘cleansing’ salads possible – a raw carrot salad. This recipe works great in the morning, but can be eaten any time of day.

ray peat carrot salad
A delicious take on Ray Peat’s cleansing raw carrot salad recipe.

One of the least known toxins in our environment is called lipopolysaccharide (also known as endotoxin), and is produced by gut bacteria. In fact these lipopolysaccharide molecules are actually found on the outer membrane of your normal gut bacteria…scary stuff.

As endotoxins are extremely damaging to the liver, illicit a powerful immune response and lead to systemic inflammation, we want to lower the amount of them in our digestive tract right? This is where the raw carrot and coconut oil come in handy.  The net physiological effect of this recipe is to reduce bacterial endotoxin & oestrogen (as well as other ‘downstream’ stress hormones – aldosterone, serotonin, prolactin, cortisol, etc), and to increase progesterone/testosterone/DHEA/T3 and other ‘youth’ hormones.

Ray Peat Inspired Carrot Salad Recipe

Prep Time: 5 minutes
Total Time: 5 minutes

Calories per serving: 100
Fat per serving: 10g



yellow and orange carrot with salt/oil

  • Carrots
  • Salt
  • Coconut oil
  • Vinegar


  • Peel the carrot to remove outer skin and throw away.

yellow and orange carrot side by side

  • Keep peeling the carrot lengthways (important)

yellow and orange carrots sliced lengthways

  • Keep going….

shredded rainbow carrot

  • Add 1.5 teaspoons of salt
  • Add 1 tablespoon of coconut oil (or MCT oil)
  • Add a few drops of vinegar
  • Mix up the ingredients like with any salad.

shredded rainbow carrot with coconut oil

This recipe may not look so delicious on first glance, but actually tastes great. The salt draws some of the water out onto the carrot surface, leaving a salty, crunchy & velvety consistency. The coconut oil also contributes to the smoothness of the salad and helps it to go down much easier.

Sometimes I also like to add lemon/lime juice, honey, or maple syrup to improve the taste and add variety. I frequently have cheese, cottage cheese, meats, paté and a side serving of fruit juice with the salad too.


That’s it! Simple but effective. Take daily and consistently for several weeks to notice a dramatic change in bowel health.


Carrot benefits:

rainbow carrotsCarrot fibres are a natural antibiotic/antifungal (that’s why they don’t go moldy in the ground!). They don’t really get digested in the intestine, and the fibre gives off an anti fungal/biotic effect which intensely cleanses the digestive tract. Raw carrots are actually quite well researched for their effects on blood lipids and bile elimination (bile contains a lot of the toxins/hormones that have been detoxified by the liver – such as oestrogen). Eating a raw carrot daily will ensure that your bile (and toxins therein) is actually removed from your body, rather than being broken down and absorbed again (which would raise oestrogen levels).

It is important to note that carrot juice (or carrots that have been blended in a smoothie) will not have this same effect. Carrot juice is high in beta-carotene which, due to being an unsaturated molecule, will usually have strong anti-thyroid effects when consumed in excess. When raw carrot fibre is consumed however, most of the beta carotene is not absorbed. Raw carrot can also reduce blood glucose levels if eaten alone, so drinking some fruit juice, coke, milkshakes or sugar-sweetened coffee with it will help to prevent hypoglycaemia/cortisol.

Stick with organic carrots if possible to reduce pesticide exposure. Go for paler or white rainbow carrots too if you can get them, as the orange pigment (beta carotene) is an unsaturated molecule and prone to oxidation. Get your vitamin A from egg yolks and liver instead!

Coconut oil benefits:

fresh mature coconutCoconut oil, despite being cursed by the mainstream for decades as ‘unhealthy’, has made a huge comeback recently, even in popular culture. There is ample research showing the tremendous health benefits of coconuts and coconut oil. An alternative option could be ‘mct oil‘ because it is 100% saturated fat too.

Coconut oil is similar to raw carrots, in that it has a very antibiotic-like effect on the bowel. This effect synergises with the raw carrot to produce a solid combination. The medium chain fats found in coconut also help to raise metabolism and free thyroid hormone, and you should feel warmer for about 1 hour after eating this meal.

I would have recommended organic extra virgin coconut oil if you asked me 12 months ago, but more recently I have found superior results from plain old refined coconut oil – it’s cheaper, less likely to cause side effects (such as nausea and diarrhea), is tasteless and odourless, and the fats are not damaged by the refining process anyway!

Salt benefits:

In this recipe I use himalayan salt (which may potentially be problematic due to iron content) because I like the taste, but any type of pure salt (without fillers/bulkers) is fine. Sea salt is fine.

saltSalt, if taken early in the morning, helps to reduce the adrenaline/cortisol/aldosterone release which is seen roughly 30 minutes after getting up. Salt (sodium) is an essential mineral that is vital to keeping stress hormones down and metabolism up, not to mention maintaining your stomach acid levels, improving nerve function, etc, etc.

Restricting salt is an extremely unhealthy and uninformed thing to do: a few extra grams of salt per day has been associated with reducing the incidence of heart health issues by 1/3. It is true that restricting salt may lead to a small drop in blood pressure, but this has never been linked to an improvement in health, even in hypertensive people.

Vinegar benefits:

Vinegar (or the active compenent – acetic acid) has a mild disinfecting effect on the bowel. While this sounds similar to both coconut oil and carrot fibre itself, vinegar works on a different level to both, greatly enhancing the effect.

A few drops added to a carrot salad will shut down any fermentation in the bowel, thereby curtailing endotoxin production from bacterial proliferation.

It is important however, to use a clear/filtered/distilled vinegar, as many of the unfiltered variety are allergenic themselves. Many organic apple cider vinegars that contain ‘the mother’ for example, also contain various bacterial and fungal metabolites and waste products which may be problematic for some people. The least problematic type of vinegar would be a standard distilled white vinegar (which is basically just acetic acid in water). Other clear vinegars may be fine depending on personal tolerance so don’t be too worried if you much prefer the taste of another type.




  • Bamboo Shoots
    • Similar germicidal effect to carrots but can be cooked and added to eastern/curry dishes
  • Activated Charcoal
    • Absorbs and neutralises many toxins (but also nutrients) including endotoxin. Take several hours away from meals.
  • Flowers of Sulphur
    • Germicidal effect on gut bacteria and yeast. Add to a gelatin capsule (or glass of water) and swallow.
  • Low-dose Antibiotics
    • Penicillin in a small dose will give a similar reduction in endotoxin as many of the above.

15 thoughts on “Ray Peat Inspired Carrot Salad Recipe

    • John says:

      Hi Seth. Basically all vinegar contains the acetic acid, but some vinegars also contain fungal and/or bacterial toxins. If you want the absolute safest and purest option – go for a distilled white vinegar.

  1. Daisy says:

    I love the carrot salad 🙂 I have started to crave it all the time now. Rainbow carrots are so pretty too!

    • John says:

      Yeah! I think the yellow and white rainbow carrots may be the best due to having less beta-carotene (which eaten daily, in excess, has an anti-thyroid effect).

  2. Andrea Serra says:

    Is it important to peel the carrot? If so, why? Also,I usually grate it. Is that somehow different than your technique?

    • Joe says:

      Some people think leaving it in a fridge overnight actually helps (because it degrades some of the beta carotene – which some people think is bad). Leaving it longer than 24 hours is probably not a good idea.

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