Recipes

Carrot, Pumpkin and Sunflower Seed Salad

Healthy Admin - Sunday, March 06, 2016

Written by Mussarrat Butt


Ingredients

5-6  medium carrots
1 orange
1/2 lemon
1 inch piece of ginger
4 tbsp pumpkin/sunflower seeds (pre-soaked for at least 6 hours, this helps them to be more digestible)
CarrotPumpkin1

Method


  1. I toasted the pre-soaked pumpkin/sunflower seeds in my cast iron skillet to dry them and release some aroma and essential oils. 
    CarrotPumpkin2
  2. I then let my toasted seeds cool, whilst I peeled and grated my carrots.
  3. Next I grated the zest from my orange and lemon, juiced the fruits and then added the zest to the orange/lemon juice.
  4. I grated my ginger piece and mixed it into the lemon/orange/zest juice mixture to make a dressing.
    CarrotPumpkin3
  5. Finally, I mixed the dressing with the grated carrots and then added the toasted seeds.
    CarrotPumpkin4
  6. An easy salad to make which may be stored in the fridge for around a week. It combines well with other salads like beetroot, date and fennel salad or dips like hummus and pesto.
    CarrotPumpkin5

Beetroot, Date and Fennel Seed Salad

Healthy Admin - Sunday, March 06, 2016

Written by Mussarrat Butt


Ingredients

1 large beetroot
2 tsp fennel seeds
6 pitted dates
1 tbsp apple cider vinegar
1 tbsp virgin olive oil
1/2 tsp freshly ground black pepper


Method


  1. I toasted my fennel seeds in my cast iron skillet to help release aroma and essential oils from the seeds.
    BeetrootSalad1

  2. I let my toasted fennel seeds cool, whilst I peeled and grated my beetroot.
  3. I chopped the dates and added them to my grated beetroot along with the cooled toasted fennel seeds
    BeetrootSalad3

  4. I then added some olive oil, apple cider vinegar and black pepper to help balance the sweet earthy flavors in this salad.
    BeetrootSalad4

  5. I teamed my beetroot salad with some spinach, tomato, cucumber and feta.
    BeetrootSalad5

Perfect for lunch on this hot day.

Pomegranate, Rice and Mung Bean Salad

Daniel Nicholls - Sunday, March 06, 2016

Written by Mussarrat Butt


Ingredients

2 cups cooked brown rice
2 cups cooked mung beans
2 cups fresh pomegranate seeds
1 cup chopped coriander (could also use flat leaf parsley, mint or any combo of your favourite herbs)
1 cup chopped spring onions
Unprocessed salt like Celtic or Himalayan to taste
Freshly ground black pepper to taste
1 tsp pomegranate powder  
1 tsp dried mint (or use fresh)
Virgin Olive oil (3-4 tablespoons)
Fresh lemon to taste
PomSalad2


Method

  1. I mixed the pre-cooked brown rice/mung beans and then added all my seasonings (salt, black pepper, pomegranate powder, dried mint and olive oil). In this way, the blander base of rice/mung ingredients are properly seasoned to my taste.
    PomSalad3
  2. Next, I added the pomegranate seeds
    PomSalad5
  3. I then added the freshly chopped spring onions
    PomSalad6
  4. Finally I mixed in chopped coriander and had a quick taste.

This salad develops flavor as it sits.

Just before serving I like to add some extra olive oil and a squeeze of fresh lemon.

PomSalad7

I love eating this type of salad on its own or with fresh green leaves and some chicken, fish or tangy goat's cheese on the side.

References:

Seeram NP, Aviram M, Zhang Y, et al: Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States. J Agric Food Chem 2008, 56:1415-1422.
Aviram M, Rosenblat M, Gaitini D, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr 2004;23(3):423-33.
Aviram M, Dornfeld L, Rosenblat M, et al. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation:studies in humans and in atherosclerotic apolipoprotein E-deficient mice. Am J Clin Nutr 2000;71(5):1062-76. Aviram M, Dornfeld L. Pomeganate juice consumption inhibits serum angiotensin coverting enzyme activity and reduces systolic blood pressure. Atherosclerosis 2001;158(1):195-8.