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Cucumber and carrot Salad

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This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

Ingredients

1 1/2 tbsp extra virgin olive oil 23 mL
1 tbsp wine vinegar 15 mL
1 onions, finely chopped 200 g
1 1/2 tbsp Italian parsley, fresh, finely chopped 8 g
1 cucumbers, medium size, grated 260 g
1 carrots, grated 100 g
1 1/2 tbsp fresh cilantro, finely chopped 3 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Mix oil and vinegar in a bowl. Add onion and parsley.
  2. Put the grated cucumber in a sieve and press to remove excess water. Pat dry.
  3. Add the cucumber and carrot to the onion-parsley bowl and mix. Season with salt and pepper.
  4. This mixture can be chilled for a few hours in the refrigerator if you want to prepare the salad in advance. Bring back to room temperature before serving. Garnish with fresh coriander.

Nutrition Facts Table

per 1 Serving (260g)

Amount

% Daily Value

Calories

170

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

17 g

6 %

Fibre

3 g

13 %

Sugars

8 g

Protein

2 g

Vitamin A

59 %

Vitamin C

24 %

Calcium

5 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Folacin, Potassium, Vitamin E
Excellent source of  :
Vitamin A, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 3
Fats 2

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This recipe is in the following categories

Salads | Vegetarian | Artery-healthy | Heart-healthy | Low Saturated Fat | Kosher | Low Cholesterol | Low Sodium | Halal | Vegan