Were you told as a child that eating carrots would help you to see in the dark? Did you believe it?
This ‘old wife’s tale’ has more validity than the outdated expression ‘old wife’s tale’, the latter defined as ‘a widely held traditional belief that is now thought to be unscientific or incorrect’.
Well let’s think again, let us look further into these beliefs, cast aside any historic misogynistic ideologies and hail carrots as wonderful vegetables which do indeed help us to see in the dark. It is a fact and can be linked to science so the wise females of the world should be given credit even when ‘old and married’. (A truly bizarre expression which we need to leave in the past).
Carrots and other orange produce contain high levels of beta-carotene, an antioxidant which helps protect our eyes from macular degeneration, support night vision but also have been linked to greater longevity levels. So the link to eyesight is truly well founded. Other sources include sweet potatoes, yellow bell peppers, peaches, mangoes and papaya.
Other nutrients found in orange and yellow fruits and vegetables include vitamin C, potassium, folic acid and bromelain. The bromelain found in some yellow and orange fruits, including pineapples, is known to help boost the immune system to help ward off infection and reduce the inflammation associated with histamine and allergies.
So many health promoting reasons to get some yellow and orange into your food plan.
I have created this tasty salad as it contains plenty of beta-carotene but also ticks many other colours off the rainbow checklist. It works well with a summer BBQ or as a side to any baked meat, fish, eggs or tofu dish. Herbs and spices are so nutritious so don’t be shy with the addition of fresh mint, coriander or parsley to further enhance the punchy flavours of this salad.
Ingredients
· 1 pound thinly purple cabbage
· 2 carrots, peeled
· 1 small firm mango or ½ larger mango
· ¼ cup very thinly sliced red onion, more to taste
· ½–1 cup chopped coriander
· ¼ –½ of a jalapeño, finely chopped, more to taste (optional)
· 1 tablespoon lime zest
· ¼ cup fresh lime juice, more to taste
· 2 tablespoons olive oil
· ½ teaspoon sea salt, more to taste
· 1 teaspoon cumin
· 1/2 teaspoon coriander
· ½ cup of fresh mint leaves, finely sliced
· pepper to taste
How to:
Shred the cabbage, carrots and mango by very thinly slicing, grating or use a mandolin.
Add the coriander, mint, onion, jalapeno (optional), lime zest and lime juice, olive oil, salt, cumin, coriander and pepper. Toss well. Taste and adjust salt and lime. Add extra jalapeno if you like. I’ve also toasted sunflower seeds to add crunch, texture and some healthy fats.
Keep in the fridge until ready to serve. Delicious.