Calcium SeaSalad

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Ingredients:

1 Small Red Pepper chopped

1 large cup of soaked and cooked chickpeas*

¼ of small white cabbage finely chopped/shredded

¼ bag of Dilisk Seaweed finely cut with scissors

35g Parsley finely chopped

¼ small onion finely chopped

¼ tsp of coriander powder (optional)

Directions:

Dressing – 4 tbsp apple cider vinegar, 3 tbsp Olive Oil, ½ tsp of pink salt.
Grated rind of organic orange and juice of 1 orange.

Leave dressing sit for 1hr if possible and leave salad sit for additional hour for flavours to infuse.  Can make the night before also.

Serves Approx 2-3 generous portions


Nutrition

This balanced & nutrient rich salad is especially recommended to those wanting to increase their calcium and iron levels, while also offering a protein salad combo to their weekly options.  Calcium is depleted from the body by over consumption of protein as well as caffeine.  Therefore, a high protein diet requires higher amounts of calcium.  Calcium is unfortunately synonymous with dairy but it is not a reliable source. In a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk[i].  The healthiest source of calcium is found in seaweeds, leafy greens, seeds and beans, all of which contain an abundance of calcium & other important nutrients for optimum absorption such as vitamins D, C, E, K, magnesium and boron and further functions in bone building.

Chickpeas are both a healthy source of calcium and excellent source of plant protein.  They are a rich source of magnesium, iron and copper.

Parsley is a super food.  It contains one of the plant kingdoms highest sources of Vit K, providing over 500% of the recommended daily value[ii].  Vit K is needed for recycling calcium i.e. keeping it out of the blood.  Vit K1 is found in green leafy vegetables and K2 in fermented dairy products.  Parsley also has 3 times more vitamin C than oranges, two times more iron than spinach and provides a significant portion of calcium.   A powerhouse combination for bone health.

Dulse/Dillisk another superfood is a natural and local food providing good roughage and natural salt to the diet.  Just a small amount provides all our daily iodine needs.  It is an excellent source of iron and surpasses any dairy product as a source of calcium.  It also contains all the amino acids for building protein and is very high in zinc important for immunity and muscle growth and repair.  Just a handful  of dulse finely chopped provides well over the daily quota for iodine, which is often deficient in those with hypothyroidism.

*In General, fresh beans should be used over canned.  In one study, participants who consumed 1 serving of canned soup daily for 5 days experienced more than a 1,000% increase of BPA (bishphenol-A) in their urine[iii].  BPA is a known hormone disrupter. 

[i] http://www.pcrm.org/health/health-topics/calcium-and-strong-bones

[ii] https://foodfacts.mercola.com/parsley.html

[iii] https://www.healthline.com/nutrition/canned-food-good-or-bad

Siobhán Shinnors, Licenced Medical Herbalist has been working with Nutrition for over 20 years.

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