Healthy Mediterranean Carrot Salad with Golden Raisins and Lime
Sweet, chewy Mediterranean-style dish lowers cancer risk and prevents tooth decay.
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Preparation Time: 20 minutes
Calories: 182 per serving
Percent from Fat: 25%
Course: Salad - Side
Food as MedicineSM Ingredient: Raisins
Food as MedicineSM TipThe vitamin C in lime juice helps you absorb the iron in raisins, and the olive oil helps you absorb the bright, beautiful beta carotene in the carrots.
Culinary Taste TipFlower water is a distillation of bitter orange blossoms and adds a fragrant touch to the dish.
Culinary Technique TipCarrots can be purchased pre-shredded at most supermarkets. If you choose to shred them at home, a food processor will save significant time.
Ingredients1 lb. organic carrots, ends trimmed
2 tablespoons each: fresh lime juice, orange flower water* and honey
1 tablespoon extra virgin olive oil
1/2 teaspoon ground cinnamon
1/3 cup golden raisins
2 tablespoons each: low fat Greek style plain yogurt, chopped fresh mint leaves
4 teaspoons roasted unsalted sunflower seeds
PreparationCoarsely grate carrots (a food processor fitted with the grating disc works well). Whisk together lime juice, flower water, honey, oil and cinnamon in a medium bowl. Add carrots and raisins; toss well. Cover and chill at least 30 minutes or up to 8 hours. Season to taste with a pinch of sea salt, if desired. Serve garnished with yogurt, mint and sunflower seeds.
SubstitutionsDried cranberries may replace the raisins and walnut or avocado oil may replace the olive oil.
Tips* Look for small bottles of orange flower water (a distillation of bitter orange blossoms) in specialty grocery stores or in Whole Foods markets. The flower water gives the dish a lovely floral scent, but if is unavailable, orange juice may be substituted.
Nutritional AnalysisTotal fat (g): 5; Fat calories (kc): 48; Cholesterol (mg): 0.4; Trans fatty acids (g): 0; Saturated fat (g): 0.8; Polyunsaturated fat (g): 1.3; Monounsaturated fat (g): 3.0; Fiber (g): 6; Carbohydrates (g): 33; Sugar (g): 24; Protein (g): 2.9; Sodium (mg): 86; Calcium (mg) 64.
Comments on Healthy Mediterranean Carrot Salad with Golden Raisins and Lime
This salad is better when it is a couple of days old. I was surprised at how delicious it was.
This salad is FABULOUS!! The taste of the lime lights up the salad!! Thank you so much, Chef MD!!!
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