This is for sure one of the yummiest salads I've made...the dressing is so delicious. Will definitely make this one again. It's an in-season spring salad - courgettes and asparagus are so cheap right now! Eating these veggies raw means you get the best possible nutrition they can deliver. See below for more nutritional data on this salad - you will be surprised at how much the humble courgette and asparagus has to offer. I was! Here's a start...this food combination forms a complete protein with MORE than the 9 essential amino acids :)
Nutritional Info:
Courgettes: A mild anti-inflammatory. A good source of Protein (is 18% protein), Vitamin A, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C (1 cup provides 35% of your daily need), Vitamin K, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium and Manganese.
Asparagus: A mild anti-inflammatory. Is 27% protein. A good source of Pantothenic Acid, Calcium, Magnesium, Zinc and Selenium, and a very good source of idetary fiber, Vitamin A (1c provides 20% or your daily need), Vitamin C (1c provides 13% of your daily need), Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Iron (1c provides 16% of your daily need) , Phosphorus, Potassium, Copper and Manganese.
Pine nuts: Excellent source of Vitamine E, K, Thiamine, Niacin and Riboflavin.
Nutritional yeast: A complete protein. Is also a good source of Protein, Magnesium, Copper and Manganese, and a very good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid and Zinc.
Read More http://nutritiondata.self.com/
Courgettes: A mild anti-inflammatory. A good source of Protein (is 18% protein), Vitamin A, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C (1 cup provides 35% of your daily need), Vitamin K, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium and Manganese.
Asparagus: A mild anti-inflammatory. Is 27% protein. A good source of Pantothenic Acid, Calcium, Magnesium, Zinc and Selenium, and a very good source of idetary fiber, Vitamin A (1c provides 20% or your daily need), Vitamin C (1c provides 13% of your daily need), Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Iron (1c provides 16% of your daily need) , Phosphorus, Potassium, Copper and Manganese.
Pine nuts: Excellent source of Vitamine E, K, Thiamine, Niacin and Riboflavin.
Nutritional yeast: A complete protein. Is also a good source of Protein, Magnesium, Copper and Manganese, and a very good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid and Zinc.
Read More http://nutritiondata.self.com/
Serves 4
4 medium zucchini, ends trimmed off
1 bunch of asparagus, cut into one ince pieces
1 cup raw pine nuts
1cup fresh mint
2 tbsp nutritional yeast
1/4 cup Tbsp olive oil
juice of two organic lemons plus flesh of half a lemon
sea salt to taste
1 garlic clove
filtered water as needed
1/2 cup raw pistachios or walnuts
1 Tbsp nutritional yeast
1/8 tsp sea salt
Cut the zucchini into very thin juliennne strips (like pasta) for thin noodles (like spaghetti) or use a vegetable peeler to form thicker noodles if desired. Place in a bowl, add asparagus, and set aside.
In a food processor, combine the pine nuts, mint, nutritional yeast, olive oil, lemon juice, sea salt to taste, and garlic. Process until smooth (adding a little water if necessary to form a sauce). Pour over the pasta and asparagus and toss to coat.
In a food processor, combine the pistachios or walnuts, nutritional yeast, and sea salt and process until finely chopped. Add a few Tbsp filtered water with the motor running until it starts to come together into crumbles. Place the pasta on a plate, and scatter the top with crumble.
Modified from: http://fragrantvanillacake.blogspot.co.nz/2013/03/raw-spring-pasta-with-mint-pesto-and.html
4 medium zucchini, ends trimmed off
1 bunch of asparagus, cut into one ince pieces
1 cup raw pine nuts
1cup fresh mint
2 tbsp nutritional yeast
1/4 cup Tbsp olive oil
juice of two organic lemons plus flesh of half a lemon
sea salt to taste
1 garlic clove
filtered water as needed
1/2 cup raw pistachios or walnuts
1 Tbsp nutritional yeast
1/8 tsp sea salt
Cut the zucchini into very thin juliennne strips (like pasta) for thin noodles (like spaghetti) or use a vegetable peeler to form thicker noodles if desired. Place in a bowl, add asparagus, and set aside.
In a food processor, combine the pine nuts, mint, nutritional yeast, olive oil, lemon juice, sea salt to taste, and garlic. Process until smooth (adding a little water if necessary to form a sauce). Pour over the pasta and asparagus and toss to coat.
In a food processor, combine the pistachios or walnuts, nutritional yeast, and sea salt and process until finely chopped. Add a few Tbsp filtered water with the motor running until it starts to come together into crumbles. Place the pasta on a plate, and scatter the top with crumble.
Modified from: http://fragrantvanillacake.blogspot.co.nz/2013/03/raw-spring-pasta-with-mint-pesto-and.html
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