NUTTY LEAVES SALAD[123]

Thursday, October 15, 2015
A fresh, tangy and nutty salad.

(2-3 servings)

Ingredien
4 leaves – Iceberg lettuce
4 pcs – Baby spinach
4 leaves – Baby bok choy [Pak choi]
6 pcs – Baby arugula leaves [Salad Rocket or Roquette]
4 stalks – Asparagus (wash and peel it with the vegetable peeler. Discard the bottom [around 1-2 inches] of the stalk and cut into 1 inch pieces) (use the discarded asparagus in soups)
1/2 cup – Broccoli (separate into florets)
10 pcs – Cherry tomatoes (cut few pieces into halves)
1 pc – Cucumber (chop into cubes)
1/4 pc – Red bell pepper (chop)
150 gms – Feta cheese (cut into cubes)
2 pcs – Fresh peaches (peel, cut into long slices and discard the seed) (if using can peaches reduce the honey to half quantity)
1 tsp – Honey
Few pcs – Chikki or Praline (pulse in the mixer or pound in the mortar and pestle until you get a coarse praline)
2 Tbsp – Sunflowers seeds (roasted)

Spring Onion Dressing
Ingredients
1 clove – Garlic (mince)
1 tsp – Ginger (mince)
1 small – Spring onion (chop finely)
10 pcs – Green olives (cut into slice)
1 tsp – Chilli flakes
1 1/2 Tbsp – Extra virgin olive oil
2 Tbsp – Balsamic Vinegar
Method
Mix the garlic, ginger, spring onion, olives, chilli flakes, olive oil and balsamic vinegar.

Tossing
1) Prepare the leaves:
Wash the lettuce, baby spinach, baby bok choy and baby arugula with ice water.
Leave them in the colander for the excess water to drip out.
To dry them further spread the leaves on the paper towels, patting dry if necessary.
Cut all the leaves into bite site except for the baby arugula.
2) Mix the asparagus, broccoli, cherry tomatoes, cucumber, red bell pepper and add it to the greens.
3) Add the dressing and toss well.
4) Then add the feta cheese and toss gently once more.
5) Place the salad neatly on the service platter.
6) Arrange the peach slices on it and pour the honey over it.
7) Finally sprinkle the praline and the sunflower seeds on top.

NUTRITION:

Peaches - Low in calories, cholesterol and sodium. It has anti-ageing and anti-obesity properties. It increases immunity and helps to remove toxins from our bodies. It has anti-inflammatory, anti-diabetic and can reduce the amount of LDL. It is rich in Vitamin-A.

Arugula leaves – Excellent source of Vitamin-A, K, rich in Vitamin-B complex.

Baby spinach–Beta-carotene, Vitamin-A, K and Iron.

Asparagus – Vitamin-A, B2, C, E, K, Folate, Copper, Selenium and most nutritionally well balanced vegetable.

Broccoli – Fiber and Vitamin-C, A, K, B-complex.

Extra virgin olive oil - The acidity is as low as 0.8%.

Red bell pepper - They are not “Hot” and they are sweet in taste, An alkaline food, Very high in vitamin-C, which is a powerful antioxidant and is needed for the proper absorption of iron. Since it is a great source of Vitamin-B6 and magnesium it is essential for the health of the nervous system, reduces pre-menstrual anxiousness and bloating. It is high in Vitamin-A therefore supports healthy eyesight, It is a super food as it is a combination of high lycopene vitamin-A and C thus helping in preventing many cancers. Helps increase the metabolic rate, Vitamin-E which helps to keep the skin and the hair youthful, It has a lot of anti-inflammatory benefits.