Iron and energy salad
AVOCADO, ARAME, BEETROOT, CARROT AND LENTILS
GLUTEN AND DAIRY FREE
MAKES 1 - 2 SERVINGS
Arame sea vegetable and lentils are both rich sources of iron, but not in a form that makes them easily bio-available. The citrus dressing provides a large dose of vitamin C, which helps maximise usage of the vegetable-based iron, and a sprinkle of currants adds delicious sweetness. While I know carrot will have more goodness when left unpeeled, it does oxidise rapidly, so I prefer to peel carrots when grating them for a salad. Don't go overboard on the arame, as it swells considerably when soaked - you only need a little to provide a lot of goodness.
Soaking the lentils makes them easier to digest, but best of all, cuts their cooking time by one third. If not soaking the lentils, they will take approx 35 - 45 mins to cook. For extra deliciousness, try marinating the currants and cooked lentils in the dressing for a couple of hours beforehand. They are a great standby to have in the fridge to add nutrient density and important iron to a handful of grated vegetables at the drop of a hat.
DRESSING1-tablespoon olive oil 1 teaspoon flax oil 2 tablespoons orange juice 1/4 teaspoon apple cider vinegar 1/4 teaspoon seed mustard 2 drops toasted sesame oil (optional) pinch of finely grated ginger (optional)
THE SALAD1 tablespoon green lentils 1 teaspoon whey or lemon juice 1 pinch of arame sea vegetable, soaked in 1/4 cup water for 15 mins 1 small carrot and grated 1 small beetroot or half a larger one, peeled and grated 1 small or 1/2 larger avocado 1 tablespoon currants
Add lentils to a small bowl with the whey, and cover with half a cup of water. Stir through and leave to sit overnight, or 6 hours. This is best done at room temperature.
Strain the water and discard. Add the lentils to a small saucepan with three quarters - 1 cup of water. Simmer over a very gentle heat for 12 mins, or until the lentils are soft. Drain and discard the water.
Add the arame and half a cup of water to a small bowl and allow to reconstitute - approx 10 -15 mins. Drain and discard the water.
Combine the arame, lentils, grated carrot and beetroot, roughly chopped avocado and currants in a small bowl with the dressing. Gently toss together and serve.