A fresh and appetising apple and walnut salad with some crunch!
Nutrition:
There is a proverb that says, “an apple a day keeps the doctor away”. This is true considering the fact that apples provide a variety of benefits, due to their high fibre and vitamin C content. Fibre is fundamental to embrace a healthy and balanced diet. It helps managing weight and it gives you satiety. Vitamin C boosts your immune system, preventing cold or flu. Researchers have shown that apples contain many flavonoids and polyphenols, which are antioxidants that protect against cancer by “mopping up” molecules responsible for cell damage, which can trigger the disease. Researchers have also found that only 100 g of apple a day gives an antioxidant effect equivalent to taking 1500 mg of vitamin C supplements. This means that apples themselves have a much higher vitamin C content than a regular vitamin C supplement. Apples can also improve total and LDL-cholesterol to improve vascular function in humans and beneficially modulate the gut microbiota. Apples are able to improve the relationship between us and the beneficial bacteria living in our gut. Moreover, apples can improve brain health. A study found that long and sustained consumption of apples triggers the gut microbiota to active the amino acids tyrosine and tryptophan. Tyrosine is the building block of dopamine, which is released when you derive pleasure from activities like eating good food, satisfactory accomplishments and sex. Tryptophan is the precursor of the serotonin, which is the wellbeing hormone that makes you feel happy and boost your spirit!
What You Need:
2 apples
1 handful of walnuts
1 fennel
70 g of lettuce
Method:
Cut your apples into slices
Chop your lettuce in slices as you see in the images
Chop you fennel into small chunks
Place all of your ingredients into a large with olive oil bowl and mix them together
Add salt and pepper to taste
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