Andalusian Cauliflower SaladCourse: Salads and Soups, StartersCuisine: MediterraneanDifficulty: Easy
This is one of my favorite salads in summertime and early autumn. It is full of healthy ingredients for perimenopause and menopause and very easy and quick to prepare. You get protein, carbs, fiber, vitamins, minerals, and probiotics for a healthy gut. My teacher for this salad was my Andalusian friend and wonderful person, Concha, who took me on while studying for my Spanish translator degree, many years ago.
Florets of 1 small, fresh cauliflower
1 small red bell pepper, chopped
1 cup of canned chickpeas (you can use the rest for a chili, a curry or miso soup)
1 small can tuna fish in olive oil, drained
1 small onion, finely chopped
2 hard-boiled eggs, peeled and chopped
1 handful of green olives
1 tbsp sunflower seeds
1 tbsp organic olive oil
1 tbsp organic apple cider vinegar
Herbal salt to taste
- Wash the cauliflower. Put it in salted water and cook it for about 20 minutes until tender but not mushy.
- Remove the cauliflower, rinse it under cold water and drain again.
- Mix the chopped onions and the chopped eggs with the tuna, chickpeas, apple cider vinegar, olives, olive oil, herbal salt and pepper.
- Mix everything well with the cauliflower florets and enjoy!
- Tip: You can also use broccoli instead of cauliflower.
- CAULIFLOWER is a cruciferous vegetable such as B. broccoli or kale. With only 22 kcal per 100 g, it is a very low-energy food. It provides 1.9 g protein, 2 g carbohydrates and practically no fat per 100 g. In addition, cauliflower contains many vitamins (B, C and K) and minerals. The contained secondary plant substances sulforaphane and indole-3-carbinol reduce inflammation in the body and in the intestine and serve as a growth-promoting messenger for the intestinal cells.
- RED PEPPERS contain the carotene lycopene, which may have a preventative effect against cancer, heart disease and degenerative eye conditions. BELL PEPPERS are very high in vitamin C. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium.
- APPLE CIDER VINEGAR improves cells’ sensitivity to insulin and may help regulate blood sugar levels. As little as two tablespoons a day can be enough. Meals taken with apple cider vinegar prolonged the feeling of fullness in one study. The result: less was eaten throughout the day and calories were saved. Apple cider vinegar is probiotic. It contains digestive bacteria and has a positive effect on the intestines. Drinking it regularly should therefore balance the intestines, speed up the metabolism and alleviate digestive problems such as a feeling of fullness, constipation, and flatulence.