Fibre February: marinated Italian ribbon salad in tortilla baskets
It’s time to rethink fibre. This important nutrient has so much to offer – from helping to keep the digestive system moving to contributing to healthy cholesterol levels and promoting healthy gut bacteria. A recent study published in the Lancet medical journal suggests if you shifted 1,000 people from a low fibre diet (less than 15g) to a high-fibre one (25-29g), then it would prevent 13 deaths and six cases of heart disease.
Too many of us don’t eat enough fibre, yet it’s found in a host of popular foods like bread as well as oats, fruit and vegetables, and beans and pulses. This #FibreFebruary, give fibre the attention it deserves with this quick and easy ribbon salad.
Marinated Italian ribbon salad in tortilla baskets
Served in a wholemeal tortilla which provides over a third of the fibre in this dish, this colourful salad looks impressive but is ready in just a few minutes. This dish also provides three of your five a day, and is also low in saturated fat and salt.
4 large wholemeal tortilla wraps
4 tbsp extra virgin olive oil
2 medium courgettes
1 aubergine, halved lengthways
100g asparagus tips
2 small peppers, cut into strips
2 tbsp balsamic vinegar
2 tbsp olive and sun-dried tomato tapenade
20g toasted hazelnuts
1 Preheat the oven to 200oC/ gas mark 6.
2 Brush four 1 litre ovenproof bowls with oil. Brush one side of each wrap with oil and press into one of the bowls, oil side up to form a bowl shape. Repeat with remaining wraps. Place the bowls in the oven for 15 minutes. Remove the tortillas from the bowls and place on a baking tray and return to the oven to a further 3 minutes or until golden and crispy. Remove and allow to cool.
3 Meanwhile, slice the courgettes lengthways into thin ribbons using a vegetable peeler, place in a large bowl, cover with clingfilm and microwave on high for 1½ minutes until just tender. Thinly slice the aubergine and place in another large bowl, add the asparagus and pepper, toss in 2 tbsp oil and season well.
4 Heat a griddle or large frying pan and cook all the vegetables except the courgette, in batches for 2-3 minutes or until soft and slightly charred, return to the bowl and add the reserved courgette and toasted hazelnuts.
5 Whisk remaining oil with the vinegar and tapenade and toss into the vegetables before spooning into the tortilla bowls. Garnish with basil leaves and serve.
For more fab fibre facts visit www.fabflour.co.uk/fibrefebruary