This refreshing, simple salad can be made into a more substantial meal by adding prawns, cashew nuts, tofu or shredded cooked chicken. This very satisfying salad is full of raw ingredients to maximise their healthful benefits. High fibre vegetables and bitter foods (sprouted seeds) will help support healthy digestion and liver function, to optimise metabolism and elimination of excess hormones.
Preparation: 20 minutes
150g bean sprouts, rinsed in cold water
175g white cabbage or half head Chinese leaves
6 spring onions
half red pepper, deseeded and sliced
100g sugar snaps, halved
Small handful coriander
1 tbsp sesame seeds, toasted
40g cashew nuts, lightly toasted
1 tsp freshly grated ginger
1 clove garlic, crushed
2 tsp sesame oil
2 tsp fish sauce
1 tbsp tamari sauce
- Peel the carrots and cut them into very thin sticks, or pass them through the coarse blade on the grating disc of a food processor. You can also use a julienne tool to cut thin strips. Transfer to a large bowl and add the bean sprouts.
- Shred the white cabbage or Chinese leaves thinly, trim the onions then cut them into slices on a slant to make pieces about 2.5c/1 inch in length. Shred the coriander. Add all of these ingredients to the bowl with the pepper, and sugar snaps.
- Finely grate the zest of the lime and squeeze out the juice into a small bowl. Add in the rest of the dressing ingredients then whisk together. Pour over the salad, toss together. Divide between four dishes and scatter over the sesame seeds and cashew nuts.
What’s so good about this salad?
Carrots provide the highest source of beta carotene as well as good levels of vitamin K, biotin, fibre and vitamin C, B6, potassium and B1. The antioxidant compounds help protect against cardiovascular disease and cancer.
White cabbage is part of the cruciferous family, known for their indole-3carbinole and sulphorane compounds. These help to activate the antioxidant and detoxifications mechanisms that help to dismantle cancer producing substances Other beneficial nutrients include bone-building calcium, magnesium, manganese, and heart healthy folic acid, vitamin B6, omega -3 fatty acids, potassium and vitamins A, B1 and B2.
Sesame seeds are very nutrient dense, high in calcium and zinc, both important for bone health. A good source of manganese, magnesium, iron, phosphorus, vitamin B1, selenium and fibre. Sesame seeds are rich in minerals and also contain lignans which have a cholesterol lowering effect
Tamari soy sauce is wheat and gluten free, and made from fermented soy beans. A good source of vitamin B3 and certain minerals, including iron, phosphorous and manganese. Tamari is a source of free amino acids and vitamin B2. Because of it’s strong flavour you do not need to use too much to flavour a dish.
Nutritional InformationPer serving ; Cals 168, Protein 6.7g, Carbohydrate 14g, of which sugar 10g, Total Fat 9.7g, of which saturates 1.7g, Fibre 4.6g, salt 0.5.
Share this Post