Delicious, refreshing & nourishing. What more could you want in a salad? Easy? - yep, it's that too!
Nutrient rich, this plate of goodies includes the magic 5: protein, fat, carbs, micronutrients & sprouts to keep the good gut bugs happy.
Nutrient info outlined below.
4. Asian inspiration - colourful & light
This salad is packed with phytoestrogens (see blog on June 28th for more info on phyto-estrogen foods- this blog is centred around soy, but phytoestrogen foods also include sesame, flax & mung beans)
Pic below is the first one I took before mixing the ingredients together
Ingredients:
Radish
Bean Sprouts
Seaweed
Asian cabbage
Cilantro/Coriander
Ginger
Mushrooms
Black sesame seeds
Cashews
Tofu- baked -(non GMO)
Mango or orange
Dressing: Tamari, olive oil, lemon, turmeric, raw honey, ginger, black pepper
Cooking/meal TIPS:
Sauté the tofu. mushrooms & cashews for crispy texture if preferred
Add sriracha or other favourite sauce in the dressing.
Add black, wild rice to add fibre, b group vitamins & protein
Add boiled eggs.
Health TIPS:
Tempeh is fermented & possesses more health benefits than tofu, however is an acquired taste! - choose non-GMO, organic.
Tamari is a fermented food, good for gut health, is usually gluten free & is better than soy sauce.
Turmeric is an antioxidant & is anti inflammatory, purported in India to boost brain health. Black pepper brings out the health benefits of the curcumin in Turmeric, when they are combined.
Mango has vitamin C - which is important for iron absorption in the body. It doesn't store in the body, so we need some everyday- essential for cell health & repair.
Soak the cashews (for improved digestibility & bioavailability), then stir fry or dehydrate if preferred.
Coriander is nutrient dense & has antioxidants - great for heart health and protecting cells.
Protein sources: black sesame, tofu, sprouts cashews. Adding boiled eggs works well
This is a low carbohydrate & low fat salad, however contains enough carbs & fats to ensure a balanced meal.
Sun-dried mushrooms will possess more vitamin D.
Small amounts of seaweed included in the diet, will deliver iodine & tyrosine - to support healthy thyroid function. [specific dietary advice may be required for people with thyroid conditions]
cabbage contains sulfuraphane - which may have anti-cancer health benefits. It is activated when chopped or chewed - include some raw cruciferous veg during your week, to maximize health benefits.
Bean sprouts - great for feeding friendly gut bacteria.
I could keep waffling about health benefits, but I think that's enough! ...
Enjoy & let me know your favourite Asian food ideas. Feel free to follow on instagram & FB _thenaturalspace_ and remember to book a free 30 minute chat to find out more about how I can empower you on your health journey.
Comments