NUTRITION

Courgette Summer Salad

SERVES 4

Courgette, Chilli, Walnut & Mint Salad

With courgette being the star of this meal, it adds a unique twist to the standard summer salad. Combining the refreshing hint of mint with a little chilli and walnuts creates a nutritious, delicate, and refreshing salad that’s wonderfully simple and tasty

Ingredients:

• 1 kg courgettes, thickly sliced
• 30 ml olive oil
• For the dressing
• 50 ml olive oil
• ½ tsp chilli flakes
• 1 lemon, juice & zest

To finish

• 50 g rocket or mixed leaf
• 30 g fresh mint, torn into pieces
• 30g chopped walnuts

Method

1. Place the courgettes on a baking tray and drizzle with oil. Place into the oven at 200°C and cook for 10-15 mins until they start to soften and go golden brown.
2. Meanwhile place all the dressing ingredients into a bowl and whisk to combine.
3. Remove the courgettes from the oven and while still warm add to the dressing and toss gently to combine.
4. Allow to cool and infuse.
5. Place the chopped walnuts in a dry pan over a medium heat for 3-4 mins, set aside to cool.
6. Place a portion of the rocket or mixed leaves into a serving bowl and top with the courgettes. Finish with torn mint leaves and sprinkle with walnuts to serve.

Courgettes contain a variety of vitamins and minerals and beneficial plant compounds. Cooked courgette is particularly high in Vitamin A. Courgettes are rich in water and fibre (gut health) and low in calories. Walnuts are a super plant source of anti-inflammatory Omega 3 fats and have a higher antioxidant activity than any other common nut. A small study showed eating a walnut rich meal prevented oxidative damage of LDL cholesterol after eating, whereas a refined-fat meal didn’t, making walnuts are a great addition to your shopping list!

Enjoy this heart healthy recipe as a light meal, healthy picnic, or perhaps add it to your summer BBQ’s