I love a nice salad, so many possibilities and combinations, but one thing that is an absolute essential is a delicious dressing, which adds flavour, good fats, vitamins, minerals and polyphenols!
This also has the added benefit of probiotics and its absolutely delicious too!
If you brew your own kombucha then I'm sure you have let a batch ferment too long, resulting in rather sour and vinegary kombucha, which isn't very pleasant to drink!
Sour kombucha still contains probiotics and lends itself very well to salad dressings, in the same way that vinegar and lemon juice do!
So this amazingly fresh and vibrant dressing is packed full of polyphenols from the basil, vitamins from the lime, good fats from the oil and probiotics from the kombucha.
It works really well with any green salad so watercress, rocket, lettuce, cucumber, spinach, chard, sorrel, kale, endive, fresh herbs, or any other combination of greens is sublime with this vibrant punchy dressing. It just screams summer!!
Basil is one of my favourite summer herbs, and I also love lime so this is right up my street!!
So here is my recipe
In a blender, combine the kombucha, lime juice, honey, garlic, salt and pepper and blitz until well blended.
With the machine still running, slowly add the oil through the hole in the lid and blend until emulsified.
Add the basil and blend for a few seconds, don't overblend or the basil will lose its vibrant green colour.
Taste and add more lime juice and/or salt if needed.
Will keep in the fridge for 3 to 4 days in a covered jar.
Serve with any green salad.
I'm a huge fan of potato salad and usually make it with a delicious garlicky vegan mayo, until I came across this recipe by Deliciously Ella. The photo caught my attention first, I love anything green, anything with avocados and I'm a sucker for a lovely big vibrant serving bowl and since
Deliciously Ella had all three I had to try it!
I have to admit I wasn't disappointed! This takes potato salad to new heights of flavour and nutrition. Avocado, lemon, asparagus, mint, basil chives, olive oil and new potatoes are a wonderful combination, all green, healthy and delicious.
It is the end of British asparagus season so frozen peas or edamame beans are great alternatives!
I grow lots of herbs in the summer and I have loads of mint, basil and chives and I'm always looking for new recipes to use them in. They just taste great and are packed with all sorts of beneficial antioxidants, minerals and vitamins along with essential oils.
And now for the sciency bit......
I came across some research on resistant starch recently, which is present in many foods to varying degrees. It is resistant to digestion so reaches the colon intact, where our gut bacteria use it for food and convert it into short chain fatty acids, namely acetate, butyrate and propionate.
Butyrate is of most importance and has unique health benefits including increasing metabolism, reducing inflammation and increasing insulin sensitivity;
and guess what....?
Resistant starch is much higher in cold cooked potatoes than hot ones, a
good enough reason to eat lots of this delicious cold potato salad!
Add a delicious creamy dressing packed with healthy fats and vitamins, some heart healthy olive oil, alkalising lemon juice and a nice crunch from the asparagus with digestive benefits from the mint and you have a superstar salad, which is a perfect accompaniment for a summer BBQ or buffet spread. This salad will keep quite happily in a covered container in the fridge for a few days, if it lasts that long!
I hope you try this, it really ticks a lot of boxes for me in the nutrition and flavour departments.
So here is the recipe....
CREAMY AVOCADO POTATO SALAD
1kg new potatoes, washed
Bunch of spring onions, 4 or 5
2 tablespoons olive or rapeseed oil
Bunch of asparagus or a cup of frozen peas or edamame beans
1 lemon, juiced
2 ripe avocadoes
Mint, basil and chives, to taste, roughly a small handful of each
......your health in your hands.....
I still can't decide whether summer has arrived or not! I'm going between boots and fit flops at the moment, that's Scotland for you, every season in one day!
Anyway I was in Waitrose earlier this week when the sun was shining and bought a rather lovely big salad bowl!
I love colourful salads so I thought I'd share one of our family favourites.
It's Tabbouleh, a middle eastern dish, based on bulghur wheat with loads of vibrant herbs, lemon, olive oil, tomatoes, cucumber and red onion.
It really does taste of summer, all herby, lemony and nutty!
I have mint popping up all over the garden at the moment, which pleases me no end! I can't begin to explain the warm fuzzy feeling that envelops me when I just go out and pick plants that I've grown myself for our dinner.
Its just awesome and miles ahead of buying them from the supermarket wrapped in plastic!
As you probably know I am a big advocate of eating loads of colourful fruits and veggies and this recipe doesn't disappoint!
We have lemons, packed with Vit C and antioxidants.
Vine ripened tomatoes, packed with vitamins, minerals and lycopene an antioxidant proven to reduce risk of several cancers, including prostate, lung and stomach cancer.
Cucumber, really hydrating and cleansing. Its 90% water and also contains useful amounts of vitamins and minerals, notably silica and vit C great for skin health.
Mint, which is great for the digestion and relieving symptoms of IBS
Coriander, a brilliant detoxifier, especially of heavy metals
Red onions, great infection fighters and really high in antioxidants, vitamins and minerals.
Extra virgin olive oil contains a great balance of essential fatty acids and vitamin E, great for skin health. It can lower blood pressure and cholesterol so great news for your heart.
A point to note is the wonderful synergy going on in this salad. The high levels of vitamin C enhance the absorption of iron from the herbs. The olive oil enhances the absorption of lycopene and also of the fat soluble vitamins A, D, E and K.
This is one of the things I love about eating real food, combining natural ingredients to amplify the health benefits. A wee bit of knowledge goes a long way and in actual fact so many traditional dishes have been developed in this way to take advantage of these natural synergies.
That's where many supplements pale into insignificance, once the active ingredients have been extracted from the whole food, they don't work in the same way.
Nature is so clever, and in my humble but informed opinion, we can't improve upon it.
It's real seasonal best quality organic food for me every time!
Tabbouleh is a brilliant dish for lunch and will keep in the fridge in a covered container for 3 or 4 days. You can add chickpeas, goat’s cheese, feta cheese, sundried tomatoes, olives, avocado and chopped peppers.
Frozen peas and sweetcorn are also good. It's also great at a BBQ or any other gathering where lots of people need fed!
Bulghur wheat is a high fibre wholegrain, containing all the B vitamins, iron, potassium, zinc, selenium and magnesium. Topped with pumpkin seeds and toasted walnuts lifts it to superstar status in the nutritional stakes!!
Bulghur wheat comes in fine, medium and coarse grain and all the supermarkets stock it. It doesn't require cooking, just add boiling water, cover with a plate and leave it for 20 to 30 minutes. Perfect!
Feel free to use any combination of herb; flat leaf parsley, basil, coriander and mint are all good, even better if you've grown it yourself!
So I give you TABBOULEH...
.......your health in your hands......
🍃 Health educator🍃