Pretend you’re on the Med, having just swum in the clear blue, warm sea then having flopped down at your beach restaurant to this nutritious gem of a salad. *sigh*
(It’s autumn in England as I write this!)
Pre-heat the oven to 180 degrees.
Place all the vegetables and the chorizo on a tray with the garlic.
Add the sea salt and black pepper and fresh thyme. Drizzle with the olive oil and shuffle things around on the tray to get them coated.
Roast in the oven for approximately 15 mins.
Transfer to a bowl and leave to cool.
Add the balsamic vinegar, lemon juice, sliced basil, pine nuts, rocket and serve.
Peppers have a wide diversity of nutrients and are generally quite overlooked in favour of more trendy veg such as avocados and kale. They are a rich source of vitamin C. One pepper has more vitamin C than an orange! C is traditionally thought of as a vitamin that wards off colds but it does much more than that. It helps us to absorb iron, supports health skin and tissue, plays a part in a healthy nervous system, helps to produce energy and yes, supports immunity. They have excellent amounts vitamin A for eye health and anti-inflammation as well as vitamin B6 for brain and nerve health and efficient metabolism. They also contain a number of other B vitamins, including B1, B2, vitamin B3, folate, and pantothenic acid, as well as vitamin E (fights free radical damage that can harm cells), K, potassium, manganese, phosphorus, molybdenum, and fibre. An extraordinary range of goodness.
You might not put courgettes at the top of the ‘superfoods’ list but that would be a tragedy as they have a really broad range of nutrients even if not as massively stuffed with one or the other as something like broccoli.
Their top one is copper; copper is needed to make collagen, that vital thing that holds lots of bits of us together! It also helps to convert carbohydrates into energy, as well as incorporating iron into red blood cells. Copper is a co-factor for an enzyme called superoxide dismutase, which is one of the major antioxidant enzymes in your body – a co-factor means a kind of helper.
Courgettes are also an excellent source of manganese, which is great for bones and skin and again is a co-factor for that superoxide thing I mentioned above 🙂
And let’s not overlook their brilliant amount of fibre, essential if you want happy gut flora!
Make every day this delicious with a weekly nutrition plan from Nuush.
This recipe was created by Andreas Wingert for The Circle Kitchen. Sharing good practise to nourish the nation!
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