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Sunday, 10 April 2016

Courgette / Zucchini Walnut Salad


This is 'a very green low-carb salad that goes great as a side dish to meat or fish. Alternatively serve by itself together with cold cuts, boiled eggs, smoked salmon, canned tuna fish or mackerel.

Ingredients:
4 servings

2 courgettes / zucchini
1 tablespoon olive oil
Salt and pepper
1 head of romaine lettuce
4 oz. (100 g) arugula (rocket) lettuce
1⁄3 cup (80 ml) finely chopped chives or scallions (spring onions)
¾ cup (180 ml) walnuts or pecan nuts, chopped

Dressing*
6 teaspoons olive oil
¾ cup (200 ml) homemade mayonnaise
1 garlic clove
½ teaspoon salt
¼ teaspoon smoked chili powder, for example chipotle

Tip!

*Be clever and make a double batch. The dressing goes great with other salads and as a cold sauce with meat or fish. It will keep at least 5 days in the refrigerator.'

This recipe idea with full instructions can be found here

It is interesting to note that some of the greenery in the above recipe is provided by using wild rocket which is sometimes known as Arugula. Now we all know that salad greens are healthy, and that most are very low in calories. However, did you know that not all give you a good dose of nutrients... well Arugula/ Rocket is one leafy green vegetable that stands out as a rich source of many vitamins and minerals.

Consider the difference between iceberg lettuce and arugula/rocket:
Arugula contains about eight times the calcium,
fives times the vitamin A, vitamin C and vitamin K,
four times the iron as the same amount of iceberg lettuce.
The choice is easy... start with arugula/rocket for a healthier salad!

If you would like a little more information about walnuts, use this link here

Many thanks for reading, and I hope you may enjoy this wonderful low carb green salad soon.


All the best Jan

26 comments:

eileeninmd said...

Hello, this salad looks wonderful. The dressing sounds easy, great idea to double the recipe and save some for later. I especially love salads when the weather is warmer for some reason. Maybe because it is easier to buy the ingredients. Happy Sunday, enjoy your new week ahead!

Lowcarb team member said...

Hello Eileen ... we woke to a lovely sunny morning, I hope it may last for the day!
Salads are good to eat aren't they and yes, the tip about making a double batch of dressing is a good one.

Enjoy your day

All the best Jan

Jo said...

That looks delicious. I think we'll all be eating more salads and lighter meals now that spring's here.

Lowcarb team member said...

Hello Jo ... yes we will be the same, although salads can be enjoyed all year round.
I already have a few good salad items in the fridge!

Have a lovely Sunday.

All the best Jan

Crafty Green Poet said...

this looks delicious! I love rocket too.

Lowcarb team member said...

Hello 'CGP' ... I just love the peppery taste of rocket.
Warmer months and there's usually lettuce (of one variety or other) in the fridge!

Enjoy your Sunday

All the best Jan

a writing place said...

We are trying to increase salads. So thank you!

Didn't know that argula is that good for you.

And argula, is cute too!

Tessa

Lowcarb team member said...

Hello Tessa ... salads are great and you can ring the changes with them, even adding a slice of peach, or a slice or two of strawberry. We are fortunate to be able to enjoy many different varieties of lettuce, iceberg has a great crunch but rocket (arugula) has a peppery bite to it, and yes, has a lot of great nutrients!

Have a lovely Sunday

All the best Jan

Nikki (Sarah) said...

I love a good salad and this one looks amazing. Thanks guys for the recipe again. And sending you tons of wishes for a beautiful Sunday. From my heart to yours.

Lowcarb team member said...

Hello Nikki (Sarah)
Salads in Spring / Summer are just so wonderful to eat and enjoy ...
We do also enjoy them in other seasons, but the green of this salad recipe just shouts out Spring to me!

The low carb team say many thanks for your good wishes, and enjoy your Sunday.

All the best Jan

Sara - My Woodland Garden said...

What a lovely recipe! The salad looks really beautiful and all the ingredients are those I love. :)
Thank you for sharing. Have a great new week!

Kezzie said...

I didn't know that rocket had that name too! I had some for lunch-mmmm!!
Mmm, I'd like to try this salad- courgettes are great!x

Lowcarb team member said...

Hello Sara
This is such a lovely green salad recipe - it looks refreshing somehow doesn't it!
I certainly hope you may get to enjoy it soon.

Enjoy the remainder of Sunday and good wishes for the coming new week

All the best Jan

Lowcarb team member said...

Hello Kezzie
It is strange how foods do often have different names depending on where in the world we live.
But rocket / arugula is a great tasting peppery lettuce with some good nutrients too!
Hope you get to try this salad very soon ...

Enjoy the rest of the weekend and hope the new week ahead starts, and goes, well for you.

All the best Jan

Denise inVA said...

Oh my, another delicious meal, thanks again Jan. Thank you also for stopping by. I will try to look for the color photo. It might take me a little time as I put my photos on a hard drive, the ones I had on my computer I lost in a crash a few months back. But I will look :)

Happyone said...

I love salads with nuts in them. Thanks for sharing the recipe. : )

The Happy Whisk said...

Arugula and rocket are both fun for me to say. So I find myself using both.

Happy Salad Eating :-)

Lowcarb team member said...

Hello Denise
This is such a lovely green salad, just right for Spring.

If you could find that photo in colour I would love to see it please, that building was just so different ... I will keep my fingers crossed that you will be successful in hunting it down.Many thanks (I did go back to your post and leave another comment ...)

May the remainder of this Sunday be a good one for you.

All the best Jan

Lowcarb team member said...

Hello Karen (Happyone)
I think a few nuts in a salad like this one just works so well, such a lovely recipe idea.

Enjoy the remainder of your Sunday

All the best Jan

Lowcarb team member said...

Hello Ivy
I know just what you mean!
I love the peppery taste of arugula/rocket ...

Yes, definitely 'Happy Salad Eating :-)'

Enjoy the rest of Sunday and all good wishes for the new week ahead.

All the best Jan

betty said...

This looks delicious and relatively easy to make; putting it on our menu soon :)

thanks for visiting :)

betty
http://viewsfrombenches.blogspot.com/

Lowcarb team member said...

Hello Betty
Thanks for your comment, and a warm welcome to the low carb diabetic blog.
I'm sure you will really enjoy this lovely salad, glad to hear you will be trying it soon.

All good wishes for the coming new week ahead

All the best Jan

Cranberry Morning said...

The salad looks delicious. I love this type of salad. Lots of greens and some walnuts or pecans. Yum!

Red Rose Alley said...

This looks so Yummy, Jan. It reminds me of my dad because he grew the most wonderful zucchini in his garden. He would bring it in that day, and my mom would cook it for dinner that night. Thanks for suggesting this salad; it looks healthy too.

~Sheri

Lowcarb team member said...

Hello Judy (Cranberry Morning)
Yes walnuts or pecans in this type of salad ... just delicious.
Thanks for your comment and all good wishes for the new week

All the best Jan

Lowcarb team member said...

Hello Sheri
Home grown zucchini (courgette) must have tasted wonderful ...
This salad recipe is just right for the spring season - I hope you may enjoy it soon.

Have a lovely week

All the best Jan