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Fatoush

This is quite a simple and addictive salad.  Once you start eating it – you can’t stop because it’s so delicious. I love making it for my dinner and serve any leftovers for lunch the next day.  I pump up the protein by adding boosters such as Persian feta, chickpeas or roasted walnuts if i’m eating it cold or for warmer options I serve with my fish in a bag or some quality grass fed beef.

What’s good about it:
Basically everything !  The health benefits from following a diet rich in vegetables and whole foods include weight loss - diabetes control -  lowered insulin secretion - improved sports performance, and a reduced risk for diabetes, cardiovascular disease, high blood pressure and cancer. Vegetables and whole foods are low in calories yet still fill you up, providing your body with nutrient-dense macro- and micronutrients so you can function at an optimum level. I like being generous with the raw garlic as it has antibacterial and anti-inflammatory properties and a good grind of black pepper helps improve digestion.

1 Lebanese cucumber – chopped
100 g ( 2 good handfuls) baby spinach leaves
60 g (1 good handful) sprouts or micro greens
2 capsicum (1 red + 1 yellow)
6 spring onion, sliced
½ red onion, sliced
250 g (1 punnet)  cherry tomato, halved
Parsely bunch, chopped
Mint bunch, chopped
1 clove garlic, smashed

Dressing
2 tablespoons pomegranate molasses ( see notes)
2 tablespoons lemon juice
2 tablespoons cold pressed olive oil or flaxseed oil

Combine cucumber, spinach, micro greens, capsicum, spring onion, tomato, parsley, mint and garlic into a large bowl.
Mix the dressing ingredients in a separate small bowl.
Pour the dressing over the salad just before serving.
Season with black pepper.
Mix through until combined.
Enjoy and delight !

Serves 4

Nutritional info per serve (with dressing)
Protein: 2.6 g (see notes)
Total fat: 9.4 g
Saturated: 1.3 g
Carbs: 5 g
Fiber: 3.6 g
Calories: 115
Kilojoules: 482

NOTES:

Protein Additions: (this will make your meal complete)
Cooked or sprouted chickpeas or lentils
Walnuts, pistachio, pumpkin seeds, Persian feta
Green burgers
Fish in a bag

Pomegranate Molasses:
Pomegranate molasses is actually a concentrated form of pomegranate juice made by reducing the juice of from pomegranates to form a thick, dark red liquid. You can get it from most Middle Eastern Grocers or gourmet fruit + veggie shops.  For those who cannot find it make up my simple + fresh lemon dressing by combining 2 tablespoons lemon juice with 2 tablespoons cold pressed olive oil.  A little Persian feta  is a delicious addition if using lemon.

 

 

 

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Comments
7 Responses to “Fatoush”
  1. Jenny Coats says:

    Perfect :-D

  2. Beccie says:

    Hi Teresa, do you know if Pomegranate Molasses is suitable for people with Fructose intolerance?

  3. Charlotte Cole says:

    Wow I am so excited I just received this one. I have been making this for the last few weeks but will certainly try it your style Teresa. I love your food!

  4. Jane says:

    Yum. Will be trying this out today

  5. Tully says:

    Thanks Teresa. I LOVE fatoush and this looks delish! Is there a healthy way of adding a fried bread alternative, or are nuts the best bet for the crunch factor?

  6. Meredith Treloar says:

    I’m trying this tonight – looks so yummy!

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