It’s the season of colourful rainbow, heirloom vegetables, fruits, plants and flowers, like tomatoes, melons, carrots, potatoes, and many more. These beautiful ingredients are grown from seeds that are passed down from generation to generation, they rely on natural pollination from insects or the wind under traditional techniques. They are grown is small scale, making them a bit pricier; and they can be found at local farmers’ markets and some upmarket grocery stores.
Here I used the seasonal rainbow carrots to make a very tasty and filling Brazilian salad called Salpicão, chicken in the main ingredient and carrots are the supporting element of this dish. It is a must on the barbequere table. Carrots are crammed with a plethoda of nutrients, They are low in calories. carrots contain vitamin A and very healthy. Here’s a brief break-down of carrots benefits, I found on my reaseach:
- Orange: Beta and alpha carotene
pigment that promotes vitamin A production by the body, which is crucial for
healthy eyes. - Purple: Anthocyanin, beta and
alpha carotene pigment. Purple carrots typically have an orange core, and
their pigment-related nutrients may provide additional vitamin A and
prevent heart disease. - Red: Lycopene and beta-carotene
pigment. Lycopene is linked to lower risk of certain cancers, such as
prostate cancer. - Yellow: Xanthophykks and
lutein. Both are linked to better eye health and cancer prevention - White/light yellow: The
nutrients comes from the fiber, which promotes healthy digestion.
Salpicão, Brazilian chicken and vegetable salad
(wheat, diary and gluten free*)
Serves 6-8 people
Cook time: 20 mins
Prep time: 30 mins
Ingredients:
500g of poached chicken breasts, shredded
150g of cubed smoked ham
150g of corn kernels, cooked and cooled
150g of peas, frozen or fresh
150g of carrots, peeled and shredded, I used the seasonal rainbow carrots,
please feel free to use a generic type of carrot.
500g of poached chicken breasts, shredded
150g of cubed smoked ham
150g of corn kernels, cooked and cooled
150g of peas, frozen or fresh
150g of carrots, peeled and shredded, I used the seasonal rainbow carrots,
please feel free to use a generic type of carrot.
1 red onion, finely sliced
1 small fennel, shredded (approx 100g)
1/3 cup of seedless raisins (a handful is more than enough)
1/3 cup of seedless raisins (a handful is more than enough)
1 green apple cores, peeled, diced
100ml of mayo, shop bought is fine
200ml of Greek yogurt
a handful of finely chopped spring onions
handful of chives , salt and pepper to taste
handful of parsley, finely chopped
200ml of Greek yogurt
a handful of finely chopped spring onions
handful of chives , salt and pepper to taste
handful of parsley, finely chopped
1 pack of shoestring potatoes (it can be found in Brazilian and Portuguese shops)
Method:
1)Prep all ingredients. Poached the chicken in water, 5-6 peppercorns
and a handful of rosemary, you can used any other flavouring you have or wish.
Drain and leave it to cool for 10 mins, shred it. While the chicken is poaching
prepare the rest of the ingredients.
2) In a large bowl mix very well the shredded chicken, ham, corn, peas, carrots,
raisins, fennel, red onion, apple and season with a pinch of salt and pepper.
and a handful of rosemary, you can used any other flavouring you have or wish.
Drain and leave it to cool for 10 mins, shred it. While the chicken is poaching
prepare the rest of the ingredients.
2) In a large bowl mix very well the shredded chicken, ham, corn, peas, carrots,
raisins, fennel, red onion, apple and season with a pinch of salt and pepper.
3) In a separate bowl mix the mayo, yogurt, parsley, chives, spring onion. Add this sauce to the chicken mixture.
Mix well.
Mix well.
4) Add half a pack of the shoestring potatoes, into the mix.Test for season.
5) Place all in a nice dish and decorate with the rest of shoestring
potatoes.
potatoes.
Tips: 1) chicken: use left over roasted chicken, it tastes even better!
2) corn and peas – canned and drained is okay to use too.
3) * use vegan mayo and diary free yogurt
*Quick Vegan mayo:
¾ cup of soy
milk
1 1/2 tbsp fresh lemon juice
1 tsp Dijon mustard
3/4 cup olive oil
Pinch of salt
Pinch of pepper
Combine soy milk, lemon juice and mustard in a blender or with a wand blender for about 30
seconds. While blending, slowly add in the oil until emulsified and it thickens. Add the salt and pepper and blend. Taste and adjust seasoning as needed.
