On the menu: Spaghetti Veg Salad
Zucchini
What a lovely vegetable.
It is a squash by categorization and is an excellent addition to any meal. I typically think of it as being sautéed but it can be eaten raw, steamed, fried, or well, prettty much any way your feel like it! It is low calorie but is a great source of both folate (vitamin B9).
Cool eh?
I actually just finished learning about this vitamin in one of my classes. Folate is absorbed in the proximal (beginning) portion of your small intestines (duodenum and proximal jejunum) and is essential for DNA synthesis/cell replication. That's why pregnant women should be on folate supplements- because the baby is developing and requiring the use of a lot of folate.
You only need approximately 50ug of folate per day, so make sure that you are getting enough! It can be found in dark green leafy veggies. Interestingly, the word "folate" is actually derived from the latin word folium which means "leaf". It can also be found in some animal products (egg yolks), legumes, and many of our grain products (they have been fortified to contain folate). Deficiencies can result in anemia (megloblastic macrocytic anemias) and possibly neural tube defects in developing babies etc.
According to wikipedia, the expert in all things, zucchinis contain 24ug of folate per 100g serving. That is a pretty good amount! They also contain vitamin A which is important in maintaining good eye health (specifically a chromophore which allows for sight: retinal).
Another great source of vitamin A? Carrots! Carrots contain carotenes which can be converted into vitamin A in the body to also assist in the maintenance of good vision. The cellulose content of carrots is HIGH and thus, they are a great source of daily fibre.
Let's use these and make something yummy :)
Spaghetti Veg Salad
1 zucchini
1 large carrot
2 cups sugar snap peas
1 large handful baby spinach
5 dried pitted dates
1 tbsp white wine vinegar
3 tbsp olive oil
1. Peel zucchini and carrot.
2. Use julienne peeler to peel zucchini and carrot into thin, julienned 'spaghetti' strands into a large bowl.
3. Cut the ends of of the snap peas and chop pea pods into thirds or halves (depending on what you prefer!)
4. Tear the baby spinach into slightly smaller segments and add to the bowl.
5. Slice dried, pitted dates to bowl.
6. In a separate bowl, mix white wine vinegar and olive oil (Note: this is a traditional vinaigrette ratio of 3 parts oil to 1 part acid but feel feel to use your favorite salad dressing, to just use white wine vinegar, or balsamic or whatever you want!)
7. Toss salad with dressing and serve.
8. Enjoy!
Try with freshly baked foccacia or a yummy Mediterranean pizza!
Cookin' tunes:
#veggies #healthy #fastfood #yum #spaghetti
No comments:
Post a Comment
I would love to hear from you!