My lunch on fasting days has to fulfil
lots of competing needs. It needs to be quick to prepare, and
portable in case I need to go out. It must be really tasty and it
has to be fulfilling. I need to feel as if I have eaten at the end
of the meal, and that sense of satisfaction must last through until
dinner time. I'm learning that a salad based around pulses meets
these objectives. The pulses provide protein, which means I will
feel full for a longer period of time. (I know this because if I
skip on protein and have a vegetable soup then I get really hungry
later and and I get ratty as well!) As with all dishes, I'm looking
for a balance of flavours – sweet/sharp/salt – and of textures
– crisp/soft/crunchy. The greater the contrast, the more varied and
interesting each mouthful of the salad will taste. A word about
salad leaves – I only include leaves if they're worth eating: This
recipe uses rocket which is peppery and bitter. Iceburg and round
lettuce have no flavour, so for me they don't add anything to a
salad. These quantities make more than I can eat
in one sitting, so I can top up later in the day if I need a snack,
or finish it with my supper.
Bean & Mangetout Salad (Serves
Two)
240g Drained and rinsed
beans
50g Mangetout, parboiled for 2
mins
2 Celery sticks chopped
12 Cherry tomatoes halved
1/2 Cucumber chopped
1 Red pepper/capsicum
diced
1/2 Green pepper/capsicum
diced
50g Home pickled
beetroot
1 Apple
100g Rocket
Dressing: Juice of 1 lemon with 1 tbsp
soy
Method
Mix all the ingredients except for the
leaves, and dress with the lemon juice and soy sauce. When serving,
put a few leaves in the bottom of a bowl and cover with the salad.
Beans and pulses differ in their calorific value – as a guide
you're looking for about 100 cals per 100g. At 40 cals per serving
the apple is a bit of a luxury, but having something sweet really
improves the eating.
Nutritional Information (Per Serving)
Calories 240
Total Fat 3.0g
Sat Fat 0.5g
Cholesterol 0.0mg
Total Carbs 44.5g
Fibre 11.2g
Sugars 12.9g
Protein 11.7g
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