Courgette (Zucchini) is a simple and affordable fruit that is harvested immature. Some information about zucchini was collected in the other post for Zucchini Patties recipe. Young zucchini have a subtle taste and they are perfect for being used raw in salads. If you like cucumbers try to substitute them with young zucchini and you will increase your vitamin intake. Below recipe uses uncooked zucchini but not completely raw!
Marinated Zucchini Salad
5 small zucchini
100 g soft goat cheese
1/4 cup lemon juice
2 tablespoons apple cider vinegar
1/3 cup olive oil
2 small gloves of garlic (finely minced)
1/4 teaspoon of cayenne pepper
1/2 teaspoon table salt
1/3 cup chopped fresh mint
1/3 cup chopped fresh parsley
150 g cherry tomatoes
1. Thinly slice zucchini using a vegetable peeler, or a knife if preferred.
2. Combine all the marinade ingredients in a large jar and shake. Add zucchini and shake gently to mix the marinade through the zucchini. Leave the jar in the fridge for an hour.
3. Lay out marinated zucchini from the jar on a shallow serving plate and crumble the goat’s cheese coarsely over the salad. Optionally, decorate the salad with halved mini tomatoes.
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Enjoy this divine salad. It’s a perfect entrée for any occasion and season. Dairy free and gluten free, but it had to have leek, my apologies to those with fructose intolerance.
Trout and Beetroot Salad
1 tainbow trout
15 cm white leek
500g white sweet potato, purple skin
1/2 cup mayonnaise
*1-2 days required to cure the
* Springform (~20cm)
My Trio Colour Salad might sound too simple but it is elegant and very tasty. I also love this salad because:
- It’s convenient. The root vegetables can be stored very well, unlike the greens that you need to buy on a day. I use them raw in this salad so it is very quick to prepare.
- It’s excellent for weight management. These root vegetables are packed with nutrients, also are high in fibre that help to keep you feeling full longer and are also low in calories.
- It’s a healing salad. They reduce chronic inflammation due to Choline nutrient.
- It’s very healthy. Beets contain an antioxidant called Alpha-Lipoic acid, which has been shown to lower glucose levels and increase insulin sensitivity.
- It’s beneficial for your health. Carrot is a unique source of vitamin A.
You will need this Strip Slicer
Recently I have been to Hawaii, on vacation. There was a Japanese restaurant in Waikiki called Daraku that we visited regularly. My favourite dish there was sushi without rice and it inspired me for this recipe.
Those who lived in winter temperatures below zero would know how important fermented foods are in winter.
Never thought there could be a ‘war’ between superfoods. If you look for kale and broccoli comparison information you may find this picture within an article published by ‘Salt Sugar Fat’.
Fibre is our best friend when we try to lose weight. This is because fibre has very few calories, and although it is not digested it has many health benefits.
In the Black Eyed Beans post we discussed soluble and insoluble starch. The bean is also very beneficial due to its fibre content, especially soluble fibre. Soluble fibre absorbs fluid in the stomach, forms a gel, and slows down the absorption of the carbohydrates. More importantly, soluble fibre has the ability to bind with the bile acids excreted by the gall bladder when we eat. The secreted bile acids contain cholesterol which is often not fully eliminated because it is reabsorbed by the intestines. So, by eating beans we may help our body to eliminate cholesterol because the fibre can help to carry the cholesterol out.
I was happy to discover that three of my favourite beans were investigated in one research study (Food Chemistry, Volume 86, Issue 3, July 2004, Pages 435-440). Black-eyed beans, Chickpeas (Garbanzo) and Lima beans were compared with Soya Beans for binding with the bile acids across multiple categories. I won’t get into the details, but just for comparison when the three beans were assessed for binding capacity with bile acids the percentages were: Black-eyed beans – 14%, 21%, 25%; Chickpeas – 47%, 68%, 80%; Lima beans – 17%, 19%, 23%. I really like the conclusion that authors made: ‘Incorporation of garbanzo, black eye and lima bean in diets should be encouraged.’