As part of either a pre-diabetic diet -or any healthy eating plan - this seasonal vegetable and fruit salad is a winner...
This glorious mix of seasonal veg and fruit is adapted from Lisa Bryan's Downshiftology: Healthy Meal Prep (from Pure Wow, a collection of recipes and other items from its affiliates).
It's perfect for the tail end of winter, offering a colourful multi-textured and multi-flavoured mix. Happily, it's make-ahead and will travel well in a lunchvbox. It lasts 2-3 days in the fridge.
Serve on its own or with added protein and don't worry about adding carbs unless you really want to.
Cost: £3.50'ish, depending on what's in the fridge & cupboard (3/24)
Serves: 3; recipe doubles easily
Ingreds:
Salad
- 225g/8oz Brussels sprouts, trimmed & finely sliced or processed
- 3 mandarin oranges, peeled, segmented, membranes removed and halved
- 1 green onion white & green, thinly sliced
- 40g sliced toasted almonds
- 1/2 medium fennel bulb, fronds & core removed, with shavings formed with a peeler and halved
- 11g parmesan (pref) or choice grated cheese
Lemon Vinaigrette
- 40ml extra virgin olive oil
- 60ml fresh lemon juice
- 1/2 teaspoon Dijon mustard
- 1/4 tsp honey, maple syrup or sugar
- 1/2 garlic clove, minced
- 4 teaspoon kosher salt
- freshly ground black pepper
1. Dressing: In a small bowl, vigorously whisk the oil, lemon juice, mustard, honey, garlic, salt & pepper until emulsified.
2. Salad: Place shaved sprouts in a heatproof bowl; pour over boiling water; leave 3-5 mins; drain & rinse in cold water. (this step is opt) In a large mixing bowl, combine the sprouts, fennel, oranges, green onions, sliced almonds. Generosly drizzle the dressing on top without overwhelming. Sprinkle over parmesan/chosen cheese.
2. Salad: Place shaved sprouts in a heatproof bowl; pour over boiling water; leave 3-5 mins; drain & rinse in cold water. (this step is opt) In a large mixing bowl, combine the sprouts, fennel, oranges, green onions, sliced almonds. Generosly drizzle the dressing on top without overwhelming. Sprinkle over parmesan/chosen cheese.
3. Store in an airtight container in the fridge for 2-3 days.
Comment:
'Really fresh, filling salad. I loved the contrast of fennel with sweet sprouts and orange. And the crunch of toasted almonds was wonderful.' Retired writer
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This recipe has been adapted and developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.
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