Triple Apple Thai Salad

 

Triple Apple Thai Salad

 

Serving: Serve as is for a light lunch, or try adding some noodles, strips of chicken and tofu for a more filling meal. Serves 4 people.

Storage: Once you've added the apples and dressing, serve immediately.

Cooking: This salad takes 10 minutes to prepare.

Alternatives: If you don't like chilli, add some thin strips of red capsicum instead. I like this salad made with one sweet and one more tart apple. You could also use Pink Ladies and Granny Smith apples.

 

Ingredients

50g raw cashews

2 shallots, cut into thin strips

150g sugar snap peas, ends trimmed

1 cup wild / baby rocket

1 red chilli, seeds removed, finely chopped

5 Wombok (Chinese cabbage) leaves, finely shredded

1/2cup fresh coriander leaves

1/2cup fresh mint leaves

2 Fuji apples

2 Jonathon apples

 

Dressing:

11/2tablespoons sesame oil

2 tablespoons apple cider vinegar

1 tablespoon shoyu (or soy sauce)

1 inch piece fresh ginger, grated

Method

Make the dressing: Whisk together the dressing ingredients in a bowl and put to one side.

Toast the cashews: Place cashews in a frying pan over a medium heat. Toast until browned on all sides. This takes about 3 - 4 minutes. Be careful to watch the nuts closely, as they turn from toasted to burnt very quickly.

Make the salad: Put the shallots, sugar snap peas, rocket, chilli, Wombok and herbs into a bowl. Quarter and core the apples (leaving the skins on). Cut into thin slices and add to the vegetables. Pour over the dressing and toss to combine.

To serve: Serve the salad immediately with the toasted cashews sprinkled on top.

Nutrition Salad yields 1 serving of fruit and 1.5 vegetable serves (per serve): Contains Omega 3 polyunsaturated fats and low in saturated fat. Kilojoules: 1,030 kJ; Protein: 5g; Fat: 13g; Saturated Fat: 2g; Carbohydrates: 28g; Total Sugars: 20g; Fibre: 6g; Sodium: 165mg

 

Apple Facts – Did You Know?

An apple has more antioxidants than half a punnet of blueberries.

Apples are higher in antioxidants than a 1,500mg megadose of Vitamin C and have almost four times the antioxidant content of brewed tea.

People who regularly eat apples have a reduced risk of chronic diseases including certain cancers, heart disease, asthma and type II diabetes.

Eating apples during pregnancy can help protect your child from developing asthma and related symptoms such as wheezing.

Apples have more fibre than four of the five top-selling breakfast cereals – without the added salt or sugar.

Apples have a low GI of 38 so they provide long lasting energy.

Apples are a good source of potassium, calcium, iron and vitamins B & C.

Compared with an apple, a muesli bar has 61% ,ore kilojoules, 20 times more fat, 52% less dietary fibre and almost three times more salt.