Summer Salad Series – Summer Asian Crunch
Umami. Nutty. Crunchy. Oriental
This salad has an oriental flair and satisfies all those nutty cravings.
Sulforaphane on a plate is a great way to describe this dish. Filled with red cabbage, coriander, micro herbs and mint; these ingredients ‘switch on’ those detoxification genes and anti-oxidant pathways.
Shiitake mushrooms are high in copper and vitamin B. The have been strongly linked to having immune boosting and anti-cancer effects. They contain sterols and B-glucans which are good for promoting cholesterol reduction and they are also high in vitamin D, strengthening your bones and assisting with mood stabilization. Mushrooms are also high in adaptogens, which support hormone and stress responses in the body.
The dressing contains a good dose of vitamin C from the chilli, as well as a variety of minerals and healthy fats from the sesame oil and peanut butter.
Let’s not forget about the quercetin, found in your salad onion and garlic, which helps to ‘switch off’ those inflammatory genes.
This summer salad really satiates that peanut buttery craving
Summer Asian Crunch
2 baby red cabbages
2 roundels vermicelli rice noodles
1 Mediterranean cucumber (½ English)
1 packet sugar snap peas (80g)
3 shiitake mushrooms
1 small red pepper
4 white/red salad onions
½ handful fresh mint
½ handful fresh coriander (optional)
2 tablespoons bean sprouts
1 tablespoon micro herbs
¼ cup peanuts
2 teaspoons sesame oil
4 teaspoons rice vinegar
2 tablespoons soya sauce
Juice of 2 limes
2 teaspoons honey
4 teaspoons of sugar free peanut butter
½ – 1 red chilli (depending on heat tolerance)
½ clove grated garlic
Salt and pepper
1 Slice the cabbage into thin, long strips.
2 Slice the cucumber, carrots and peppers julienne style.
3 Cut the snap peas in half.
4 Wipe the mushrooms with a damp paper towel and slice into thin, long strips.
5 In a large bowl, pour boiling water over the noodle roundels. Leave to soak for 5 minutes. Strain and rinse with cold water and set aside for plating.
6 Finely chop the salad onion as well as the fresh herbs.
7 Roast the peanuts for 5 minutes on a pan.
8 Place the cabbage on a large flat dish creating your base for the salad.
9 Scatter the cut-up vegetables around the edge and place the noodles in the centre.
10 Sprinkle the fresh herbs, bean sprout and micro herbs on top.
1 Finely chop the chilli and grate the garlic into a glass jar.
2 Add the soya sauce, rice vinegar, sesame oil, lime, honey and peanut butter.
3 Stir the ingredients together and add salt and pepper to taste.
4 Drizzle the dressing over the salad just before eating.
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
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