I’ve been waiting for zucchini season to share this little gem of a salad. I first created this recipe as part of an assignment for the Culinary Nutrition Expert Program and it was a hit with the students who attended my first cooking class. And so, this recipe holds a special place in my heart—it’s been tough to wait this long, but finally the season is right.
Secret’s in the Sauce
All sentiments aside, this salad is pretty dang delicious. It’s the sauce that really takes this dish to the next level. A beautiful brilliant orange hue, sweet and salty notes, punctuated with a zingy ginger kick and creamy smooth texture—hitting your taste buds from all sides.
Kick Pain to the Curb
When I developed this recipe I was trying to fit as many anti-inflammatory, collagen-building and cartilage supportive ingredients as possible to help people with osteoarthritis, but you don’t need a diagnosis to enjoy the benefits from all of these powerful ingredients.
This salad contains:
- a wide array of antioxidants including gingerol (ginger), curcumin (turmeric), capsaicin (cayenne) and anthocyanins (purple cabbage and black rice), helping to reduce pain, increase mobility and protect against cell damage;
- vitamin C (broccoli, kale, red cabbage, zucchini, cayenne), which functions in the manufacture of collagen, a protein component of cartilage, bone and connective tissues;[i]
- vitamin K (broccoli, kale, zucchini), which is responsible for converting osteocalcin, a protein found in bone, to its active form;[ii]
- sulfur (broccoli, kale, red cabbage, garlic), a mineral found in the protein structures of the joints (as well as hair, skin and nails). Adequate intake can repair and rebuild cartilage, connective tissue and bone.[iii] Sulfur also aids in calcium absorption;
- boron (broccoli, kale, avocado), a trace mineral that has been shown to greatly reduce the excretion on calcium and aid in building and maintaining healthy bones;[iv] and
- soluble and insoluble fiber increasing satiety, feeding healthy microflora and promoting bowel regularity and digestive health.
Bring this to your next potluck
I could go on and on, but you get the idea. This salad is the shiz in more ways than one. It’s a great dish to bring to a picnic, potluck or cookout. Serve it as a side or all on its own—it has the perfect balance of fiber, protein and fat to keep you satisfied until your next meal or snack.
I want to know: what’s your go-to dish to bring to a picnic, potluck or cookout?