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Tomato and seaweed salad with soya sauce dressing

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The Straits Times on 16 Feb 2016

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This tomato and seaweed salad is packed full of the antioxidant lycopene, found in tomatoes, and iron from the seaweed.

 

INGREDIENTS

• A selection of tomatoes, of varying colours and types, about 600g

• 1 packet dried seaweed, rehydrated by soaking for a few minutes in water, then squeezed dry

• 1 to 2 tsps triple fermented light soya sauce, depending on individual taste

• ½ cup olive oil

• 1 tsp sesame oil

• Juice from half a lemon, to taste

• 2 stalks of spring onion, chopped

• Roasted sesame seeds, black and white

 

METHOD

• Before use, leave your tomatoes out in the open for a day or two to deepen their flavour. Then wash and cut them in halves or quarters and place in a bowl.

• Top tomatoes with softened seaweed.

• Make up dressing with soya sauce, oil, sesame oil and lemon juice. Taste to adjust seasoning.

• Pour over tomatoes and seaweed and garnish with chopped spring onion and sesame seeds. Leave for a few minutes for flavours to meld together, then serve.

 

SERVES FOUR TO SIX

 

Packed with minerals and fibre

 

This recipe is low in calories and free of heart-harmful cholesterol or saturated fat.

 

It is also packed with vitamins, minerals and fibre.

 

Tomatoes are great sources of vitamin C and antioxidant, lycopene.

 

It is widely held that lycopene, the red natural phytochemical in tomatoes, can help prevent prostate cancer, atherosclerosis (inflammation and disease of the blood vessels) and many more conditions.

 

Although studies are inconsistent, there is no harm in eating more tomatoes as they are low in calories, with approximately 18kcal with 1.2g of fibre per 100g.

 

This is about 19 per cent of our daily fibre requirement.

 

NUTRITION INFORMATION

 

Per serve using 1/4 cup of olive oil - 133g

• Energy: 98kcal

• Protein: 0.7g

• Total fat: 10.1g

• Saturated fat: 1.4g

• Dietary fibre: 0.6g

• Carbohydrate: 1.8g

• Cholesterol: 0mg

• Sodium: 62.5mg

 

They are also an excellent source of potassium, giving us 196mg per 100g of tomatoes.

 

Seaweed absorbs minerals from the sea. They are rich in many minerals, especially calcium, iron, magnesium and iodine.

 

Seaweed is also rich in soluble fibre which is partially digested and helps with lowering cholesterol and preventing constipation. It contains vitamin B12 which is often lacking in a vegan or vegetarian diet.

 

This healthy recipe can be made more complete with additional protein sources. It is a great vegan recipe and when added with edamame, tofu or taukwa, makes a more nutritionally balanced salad.

 

I highly recommend using ¼ cup of olive oil, instead of 1/2 cup. 

 

BIBI CHIA

 

Principal dietitian, Raffles Diabetes & Endocrine Centre

 

Source: The Straits Times © Singapore Press Holdings Limited. Reproduced with permission.

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