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