Salads

Wellbeing with Nutrition
Nurturing the Mind and Body

One of the salad dishes I regularly prepare is  made from freshly grated organic carrots, flavoured with fresh ginger, lemon and orange juice. Toasted pumpkin seeds add a nice crunch and contrasting texture to this salad. I'm doing a slight variation of this salad using pumpkin and sunflower seeds.

Main Health Benefits of this Salad:

Carrots make up the bulk of this salad. They

  • Help to maintain blood pressure due to minerals like potassium   
  • Protect cells from damage. Carrots contain cell protecting anti-oxidants like vitamin C and beta carotene. Beta carotene is also converted in the body to vitamin A, which also has many important functions including supporting the mucous membranes, hair, skin eyes, and nails.  
  • Support the liver with detoxification
  • Help lower cholesterol and maintain digestion due to soluble fibre pectin and they are also a source of prebiotics, which feed and support healthy gut bacteria.

Other components to this salad

  • Pumpkin/Sunflower Seeds are a source of protein, vitamin E, essential fats including omega 3 and 6, and minerals like zinc and magnesium. These seeds also contain lecithin which supports the brain and aids fat digestion
  • Ginger supports digestion, circulation and provides a nice tingly heat to the salad
  • Orange and Lemon juice are rich in vitamin C, are alkalising, support the liver with detoxification and provide a nice citrus tang. The zest is packed with many nutrients including antioxidants vitamin beta carotene, C and E. The nutrients in citrus zest can help to protect cells from damage and strengthen tissues rich in collagen and elastin such as the blood vessels. Aim to use organic citrus fruits to avoid ingesting pesticides and insecticides, otherwise wash fruit thoroughly.

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. Toast the pre-soaked pumpkin/sunflower seeds to dry them and release some aroma and essential oils. 
    CarrotPumpkin2
  2. Allow the toasted seeds to cool, whilst you peel and grated the carrots.
  3. Grate the zest from the orange and lemon, juice the fruits and then add the zest to the orange/lemon juice.
  4. Grate the ginger piece and mix it into the lemon/orange/zest juice mixture to make a dressing.
    CarrotPumpkin3
  5. Finally, mix the dressing with the grated carrots and then add the toasted seeds.
    CarrotPumpkin4

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

 
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