INSTRUCTIONS
RECIPE NOTES
Add grated apple to the mix to make a complete protein, veg, fruit meal
INGREDIENTS
INSTRUCTIONS:
NOTE:
This salad can be made with any of the allowed fruits on the Bettabods Diet Protocol.
These are a hit at any function!!! Everyone just loves them, so why not go healthy at your next function.
Salad Filling
3 medium organic zucchini, shaved thinly lengthways
½ organic carrot, julienned or grated
½ organic red capsicum, julienned or finely sliced
1 organic lebanese cucumber, julienned or finely sliced
¼ cup organic coriander leaves
¼ cup organic mint leaves, roughly chopped
Cashew Sour Cream
1 cup raw organic cashews, soaked a few hours or overnight
¼ teaspoon sea salt
½ tablespoon organic lemon juice (or cider vinegar)
¼-½ cup filtered water
Guacamole
1 ripe organic Avocado
2 tablespoons organic red onion, finely diced
½ lime, juiced
Dash of Tabasco, to taste
Salt, to taste
Description:
Salad filling
In a large bowl, gently toss the salad to combine.
* can add rocket leaves to the salad for a peppery bite.
Cashew Sour Cream
drain the cashews, place nuts in a food processor add remaining ingredients then puree until smooth. Refrigerate until needed.
To Assemble…To make one roll… on a clean bench or chopping board lay approx. 8 zucchini strips lengthways and close together, spread a spoon of each sour cream, guacamole and top with a small handful of salad and roll up tightly. Repeat with remaining ingredients. Cut in half and eat straight away!
It’s that time of the year again when we want to shed our jackets and indulge in fresh salads. While I enjoy a classic Caesar, or a good romaine, I also like to make salads that are not found on everyday menus.
Serves 4
You’ll need:
3 cups shredded Chinese cabbage
3 cups shredded red cabbage
1 cup shredded carrots
1 cup unsalted cashews
1/4 cup chopped chives (try cutting with scissors)
1 cup roughly chopped mint leaves
1 cup torn cilantro leaves
4 small red thai chilies, seeds removed and finely sliced (optional if you don’t like spice)
4 fully cooked chicken breasts, cut into slices
For the coconut lime dressing:
1 cup of coconut milk
2 tbsp of fish sauce
4 tbsp of lime juice
2 tbsp of coconut sugar
Combine cabbage, carrot, cashews, chives, mint, cilantro and chicken in a large bowl and toss gently to combine.
In a measuring cup, combine coconut milk, fish sauce, lime juice and sugar. Stir well to combine. Pour half the dressing over the salad and gently toss. Divide between plates and top with chilies. Add more dressing to taste.
I like to make a lot of dressing and keep some in fridge to dip veggies in or pour over rice, but you can half the dressing recipe if you want to. Beware of the chilies, as they are very spicy. After slicing them, wash your hands very well and don’t touch your eyes or nose. If you prefer a little less spice, sprinkle the finished salad with dried chili flakes instead.
It’s an old folk remedy. This fruit is loaded with nutrients called antioxidants, and it may help fight inflammation. In some lab studies, an extract from the berries appears to block flu viruses. But scientists caution that more study is needed. You definitely still need to get a yearly flu vaccination!
Used for its antioxidant activity to lower cholesterol, improve vision, boost the immune system, improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis. Elderberry juice was used to treat a flu epidemic in Panama in 1995.
Elderberries contain organic pigments, tannin, amino acids, carotenoids, flavonoids, sugar, rutin, viburnic acid, vitaman A and B and a large amount of vitamin C. They are also mildly laxative, a diuretic, and diaphoretic. Flavonoids, including quercetin, are believed to account for the therapeutic actions of the elderberry flowers and berries. According to test tube studies these flavonoids include anthocyanins that are powerful antioxidants and protect cells against damage.
Elderberries were listed in the CRC Handbook of Medicinal Herbs as early as 1985, and are listed in the 2000 Mosby’s Nursing Drug reference for colds, flu, yeast infections, nasal and chest congestion, and hay fever. In Israel, Hasassah’s Oncology Lab has determined that elderberry stimulates the body’s immune system and they are treating cancer and AIDS patients with it. The wide range of medical benefits (from flu and colds to debilitating asthma, diabetes, and weight loss) is probably due to the enhancement of each individual’s immune system.
At the Bundesforschungsanstalt research center for food in Karlsruhe, Germany, scientists conducting studies on Elderberry showed that elderberry anthocyanins enhance immune function by boosting the production of cytokines. These unique proteins act as messengers in the immune system to help regulate immune response, thus helping to defend the body against disease. Further research indicated that anthocyanins found in elderberries possess appreciably more antioxidant capacity than either vitamin E or vitamin C.
Studies at Austria’s University of Graz found that elderberry extract reduces oxidation of low-density lipoprotein (LDL) cholesterol. Oxidation of LDL cholesterol is implicated in atherogenesis, thus contributing to cardiovascular disease.
Elderflowers are also used for their health benefits.
If you love seafood, this is a great recipe and you can double up for more people! You can use it as a topping for a general salad, for entrees i.e. cucumber filling (as per the image), egg filling or as you wish.
