Summer Courgette Salad

 

 

 

The ingredients in this salad are in season in Britain right now. Buying food when they are in season is not only cheaper and has a great fresh taste, but it is also good for the planet, because it has not been flown over from another country. So, it’s a perfect opportunity to try this recipe and taste the flavours in their full glory, there is not much cooking involved – it’s mostly prep as most of the ingredients are raw.

 

Ingredients: Serves 2 people and it is 4 of your 10 a day per person

2 x medium courgettes

160g tenderstem broccoli

8 x red cherry tomatoes, halved

8 x yellow/orange tomatoes, halved

160g fresh broad beans removed from the pod

8 x basil leaves roughly chopped

 

Dressing

¼ organic lemon, juiced

2 tsp extra virgin olive oil

Pinch of cracked black pepper

 

Method

1 Put the broad beans along with hot water into a saucepan and place the tenderstem broccoli in steamer above. On a high heat, bring it to a boil and cook for 7 mins.

2 Once cooked remove the saucepan from the heat, drain off the hot water then place the broad beans and tenderstem into cold water and set aside (this stops the cooking process and keeps it bright green).

3 Using a peeler turn the courgettes into ribbons, then place in a bowl

4 Once the broad beans have cooled, remove the white skin from the broad bean (the white skin makes it bitter) to reveal the sweet green bean inside, then add it to the bowl with the courgettes.

5 Then add the red and yellow tomatoes, tenderstem broccoli and basil to the bowl.

6 Put all the ingredients for the dressing in a jar with the lid on give it a shake or mix in a jug, then pour the dressing into the bowl.

7 With your hands give the salad a toss, serve and enjoy the wonderful seasonal flavours. Yum!

 

 

Foodie Facts

Courgette Contain vitamin-A, vitamin-C, iron, folic acid, zinc and are rich in dietary fibre. They can help with keeping your eyes, hair and skin healthy.

Tenderstem broccoli not only tastes better and cooks quicker, but it has a higher concentration of vitamin-C which is great for fighting cancer, vitamin-A, vitamin-K, calcium, fibre and also folic acid to standard broccoli.

Broad Beans also known as fava beans, are very high in protein and are a rich source of plant sterols which protect against breast cancer, L-dopa which is good for body movement and a healthy brain which can protect against Parkinson’s disease. They are an excellent source of dietary fibre, folates, vitamin B-6 and vitamin B-1, iron, copper, manganese, calcium, magnesium and potassium.

Basil is low in calorie and has disease preventing and health promoting benefits and contains essential oils which have anti-inflammatory and anti-bacterial properties. It also contains vitamin A, vitamin K, potassium, magnesium and iron.

Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.

Lemon Juice not only does it cleanse the body of toxins and radiation, it is well known for its antioxidants and anti-inflammatory benefits, it helps strengthen immune system. It is also rich in vitamin-C which has anti-cancer properties, when drizzled on spinach or leafy greens it helps our body absorb the iron.

Cherry Tomatoes/Tomatoes contain protein, fibre, vitamin-C, vitamin-B6 important for brain function and vitamin-A which keeps your eyes, heart, lungs and kidneys working properly.

Extra Virgin Olive Oil is one of the healthiest edible oils it contains mono-unsaturated fatty acids which lowers cholesterol and has omega-3 & 6 along with a large amount of anti-oxidants, vitamin-E and vitamin-K It is an anti-inflammatory, helps against heart diseases, strokes, cancer and Alzheimer’s.

 

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