The last few weeks in Yangshuo have seen temperatures rise to a blistering 35 degrees, and the WSP students have been looking for yummy new ways to stay refreshed and nourished in these high temperatures. This Veggie-Fruit Salad has been a satisfying solution! It provides plenty of vitamins and minerals in the form of seasonal fruits and vegetables, and a healthy, guilt-free dressing. It’s also delicious, with a good balance between both sweet and salty flavours. Let’s take a look what’s so good about it:
Papaya for the digestion
Not only does papaya taste great, it also does great things for you. Christopher Colombus named it the ‘Fruit of the Angels’, and it certainly has some heavenly properties. One of its primary health benefits are the digestive enzymes it contains; Papain and Chymopapain. These enzymes are responsible for breaking down proteins into amino acids, so they can be easily utilised by the body. As we get older, the stomach and pancreas produce less of these digestive enzymes, so papaya can be a great way to supplement. The Papain enzyme is also very useful after antibiotic treatment, as it replenishes the good intestinal bacteria and destroys any parasites you may be harbouring.
Cashew nuts for the heart
Sweet, succulent and satisfying, cashew nuts are one of nature’s gifts… especially for those suffering from illnesses related to the heart. Cashews contain high levels of healthy monounsaturated fats, which are great at reducing triglyceride levels in the blood. This actually lowers the risk of heart disease. Along with the fact they contain absolutely no bad cholesterol, and very high levels of magnesium (which helps lower blood pressure), cashews can be a pleasing treat for heart patients, and everyone else!
Sesame seeds for the bones
During the Middle Ages, sesame seeds were quite literally worth their weight in gold. Like cashews, they are full of magnesium, but they also contain high levels of calcium… a handful of these contain more than a glass of milk! Calcium and magnesium work together to strengthen bones and prevent osteoporosis. Sesame seeds also contain zinc, another great bone fortifier.
Miso for the immune system
An enzyme-rich fermented soy paste, miso is loved for it’s salty flavour and dense nutrient content. Due to the fermentation process of the soy beans, which can be anything from a few days to a few years, miso contains high levels of healthy bacteria, which break down food into nutrients that can be easily digested by the body. These good bacteria (or probiotics) enhance the immune system, helping to both prevent and reduce the symptoms of flu and cold.
Coriander for the skin
Loved for it’s distinct flavour, coriander is a staple in Asian cuisine, and is gradually making an appearance in more Western dishes too. That’s great news for your skin, as coriander contains both Cineole and Linoleic Acid. These components have strong disinfectant, detoxifying, antiseptic, antifungal and antioxidant properties. That means they can really help combat inflammatory conditions of the skin, such as eczema, psoriasis and fungal infections.
If you are also looking for ways to stay replenished and refreshed in the midsummer heat, why not try making a Veggi-Fruit Salad at home:
Serves 4 hungry WSP students
2 Apples or Pears diced
1 Dragon fruit, diced
1 Papaya or Mango, diced
1 cup of Cherry tomatoes, halved
1 Cucumber, diced
1 Iceberg or Little Gem lettuce, chopped
1 cup of Coriander, roughly chopped
1/2 cup of Raw Cashews
1 dsp Black or White Sesame Seeds
1/4 cup of Pitted Black or Green Olives
1 tsp Miso
1 tsp Raw honey
1 tsp Mustard
1 clove Garlic, crushed
1 tsp Ginger, grated
1 dsp Capers
1 tsp Gomasio (crushed, roasted sesame seeds w. sea salt)
2 tbsp Apple Cider Vinegar
1 tbsp Olive Oil
Combine all the salad ingredients, starting with the lettuce, then the cucumber, fruits, tomatoes and chopped coriander on top. Sprinkle with the sesame seeds, cashews and olives.
In a glass, stir together the miso, raw honey, mustard, garlic, capers and gomasio until they are evenly mixed. Then add the apple cider vinegar and stir again. Finally, add the olive oil and mix until you have a smooth consistency.
Pour the dressing over the salad, and toss until everything is evenly coated. Enjoy!
The Mood Food Energy Cafe is open everyday from 8.30am-10.30pm