By Teresa Cutter
I'm always looking for new ways to make vegetables and salads into main meals. Studies show that the health benefits from following a daily diet that focuses on an intake of fruit and vegetables include weight loss, lowered insulin secretion and reduced risk of diabetes, cardiovascular disease and high blood pressure.
The first of my four steps to a great salad is to choose a base, which can be anything from leafy greens to seasonal raw or roasted vegetables. My lunchtime salads are planned more around salad leaves and raw ingredients, while dinner salads include roasted vegetables such as cauliflower, cinnamon dusted pumpkin or lemon-scented zucchini.
Raw Pad Thai Salad.Credit: Paul Cutter ACS
The second step is adding protein – anything from boiled organic eggs, chicken, nuts and seeds – and the third is to create a delicious dressing. That's what brings the whole salad together to taste magnificent. I start with cold-pressed extra virgin olive oil, as it contains heart-healthy fats and antioxidants, and combine this with lemon juice and balsamic or apple cider vinegar (three parts oil to one part vinegar).
The last step is to boost the salad with superfoods such as a macadamia and turmeric dukkah (an Egyptian spice blend), ground golden flaxseed, sauerkraut or a generous grind of black pepper; all enhance digestion and work as an anti-inflammatory.
RAW PAD THAI SALAD
Serves 4
The salad lasts for about two days in the fridge and is perfect sprinkled with tamari roasted almonds. You could also add fresh pineapple chunks or a sprinkle of goji berries.
• 1 green papaya, julienned
• 1 carrot, julienned
• 2 zucchini, julienned
• 1 bunch coriander or shiso leaves, chopped
• 1 small bunch Lebanese mint, chopped
• 3 spring onions, sliced
• 1 green chilli, seeded and chopped
• handful sprouts • generous grind of black pepper
• handful tamari roasted almonds
• handful goji berries (optional)
• 1 cup pineapple, chopped (optional)
For the dressing
• 1 lime, juiced
• 1 tsp ginger, grated
• 2 tbsp tamari
• 1 tbsp organic maple syrup
• ¼ cup tahini
• 4 tablespoons water
In a large bowl, combine papaya, carrot, zucchini, coriander, mint, spring onions, green chilli, sprouts, black pepper, tamari roasted almonds and (if using) goji and pineapple. Combine the dressing ingredients and taste – adjust consistency and flavour if needed. Pour the dressing over the salad and mix well, then serve.
Hero ingredient: papaya. Papaya is a rich source of antioxidants, folate, panothenic acid, potassium, magnesium, copper and fi bre. Together, these nutrients promote the health of the cardiovascular, digestive and immune systems. Fibre has also been shown to lower high cholesterol levels. As well, papaya is rich in papain, an enzyme that helps digest proteins and lower inflammation.