{"id":188,"date":"2015-10-26T23:54:30","date_gmt":"2015-10-26T23:54:30","guid":{"rendered":"http:\/\/www.frot.co.nz\/design\/recipes\/rawvegesalad\/"},"modified":"2021-05-18T09:44:36","modified_gmt":"2021-05-17T21:44:36","slug":"rawvegesalad","status":"publish","type":"page","link":"http:\/\/www.frot.co.nz\/design\/recipes\/lessons\/rawvegesalad\/","title":{"rendered":"Raw veges &#038; Salad"},"content":{"rendered":"<p><em><a href=\"#notes\">Jump straight to the suggested recipes<\/a><\/em><\/p>\n<p>Another good option for lunch is a large salad of some kind \u2013 based on vegetables, and including meat, legumes or grains. In this lesson, we\u2019re going to make a variety of salads, and then finish with lunches by looking at some OK bought options.<\/p>\n<p style=\"text-align: left;\" align=\"center\">We\u2019re told to eat our fruit and vegetables, but often no distinction is made between them. But they have quite different properties, and now seems like a good time to talk about them. You\u2019re possibly familiar with the concept of the Glycemic Index and know how to pick foods that have a low GI. If you\u2019re getting plenty of protein and fat at each meal, this isn\u2019t really necessary, as the fat will slow down the release of sugar anyway. But if you need to limit your carbs, it can be useful to think of fruit and vegetables as falling into these three rough categories:<\/p>\n<ul>\n<li style=\"text-align: left;\">Non-starchy vegetables \u2013 low in carbs and can be eaten freely. Some nutrition experts recommend eating 4 cups of these a day. These can be eaten in salads, fermented (covered in lesson 11), or steamed.<\/li>\n<li style=\"text-align: left;\">Starchy vegetables \u2013 Including root vegetables. Mostly need to be cooked before eating. Eat small amounts of these (or grains or legumes) to round off a meal.<\/li>\n<li style=\"text-align: left;\">Fruits \u2013 These really don\u2019t belong in the same category as vegetables at all. Although they do have valuable nutrients, they are mostly also high in sugar. So limit to a couple of small serves a day, maybe one with breakfast, and one after dinner as a dessert.<\/li>\n<\/ul>\n<p style=\"text-align: left;\" align=\"center\">You will most likely have heard that it\u2019s beneficial to eat lots of raw vegetables, as they are full of enzymes. While it\u2019s true about the enzymes, the Chinese Traditional Medicine viewpoint is that raw, cold vegetables are hard to digest, especially in the winter. A Nourishing Traditions viewpoint is that different vegetables are best prepared in different ways. That is, some are most nutritious eaten raw, some are better cooked and many are better if fermented.<\/p>\n<p style=\"text-align: left;\" align=\"center\">In this course, we\u2019re looking at different ways of preparation. We\u2019ve already looked at soups, and in this lesson, we\u2019re going to look at vegetables that are good eaten raw, and thus suitable for salads. Later on, we\u2019ll look at cooked vegetables, and sprouted and fermented vegetables. My view is, get some variety. In the summer, it\u2019s nice to have a salad at lunchtime and some cooked vegetables at night. In the winter, salads lose their appeal, so have soups and stews instead. But at a meal when you\u2019re eating no raw foods, add some fermented foods for beneficial acids and enzymes.<\/p>\n<p style=\"text-align: left;\" align=\"center\">Another thing to remember is that you need fat with a meal to help digest your vegetables and assimilate their nutrients. So we\u2019ll be using dressings with fats, and also adding some high fat foods to our salads. (Although we\u2019re going to cover sauces and dressings in a later lesson, we\u2019ll start this lesson by making two basic salad dressings.) We can make salads more easily digestible by finely chopping, shredding or grating the vegetables to start the process of breaking the food down. Where we\u2019re adding legumes or grains to our salads, we\u2019ll be soaking them before cooking to neutralise the anti-nutrients.<\/p>\n<p style=\"text-align: left;\" align=\"center\">Remember that different metabolic types will need different types of salad \u2013 eg. quinoa salad is better for a Carbo type and Bean salad would most suit a Mixed or Protein type.<\/p>\n<p style=\"text-align: left;\" align=\"center\"><a href=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/salad.jpg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-157\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/salad-300x210.jpg\" alt=\"salad\" width=\"300\" height=\"210\" srcset=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/salad-300x210.jpg 300w, http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/salad.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p style=\"text-align: left;\" align=\"center\">This section is for those are working through the lessons of the cooking course. Otherwise <a href=\"#recipes\">jump straight to the recipes<\/a><\/p>\n<h4 style=\"text-align: left;\" align=\"center\">Optional reading<\/h4>\n<ul>\n<li style=\"text-align: left;\">Vegetable salads: Nourishing Traditions Pg 175<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\" align=\"center\">Assignment<\/h2>\n<p style=\"text-align: left;\">Make one or both of the <a href=\"#dressings\">dressings<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/p>\n<p style=\"text-align: left;\" align=\"center\">Make a different salad for lunch each day this week. Choose from:<\/p>\n<ul>\n<li style=\"text-align: left;\"><a href=\"#salmtunasala\">Tuna or salmon crunchy salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#leafluncsala\">\u201cMix and match\u201d big leafy salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#lambspinsala\">Lamb &amp; spinach salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#ceci\">Chickpea &amp; pumpkin salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#coleslaw\">Coleslaw<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#chunbeansala\">Chunky bean salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#quinoa\">Quinoa tabbouleh<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<\/ul>\n<p style=\"text-align: left;\">Or any from the vast array of wonderful salads in Nourishing Traditions<\/p>\n<p style=\"text-align: left;\" align=\"center\">Each day, keep a record of:<\/p>\n<ul>\n<li style=\"text-align: left;\">Which salad you had<\/li>\n<li style=\"text-align: left;\">How easy it was to prepare<\/li>\n<li style=\"text-align: left;\">How you felt before eating it<\/li>\n<li style=\"text-align: left;\">How you felt after eating it<\/li>\n<li style=\"text-align: left;\">How long before you felt hungry again<\/li>\n<li style=\"text-align: left;\">How your energy levels were during the afternoon<\/li>\n<\/ul>\n<p style=\"text-align: left;\">If you are preparing food for other family members, ask them to keep the same records. If they are too young, observe their behaviour. If they are at school, you may be able to tell the teacher you are trying out different lunches and would like their feedback on which gave the best results. Do some research around your workplace or the kids schools, or places you go to during the day, and see if there are any acceptable bought lunches. They are not easy to find, but you may be able to find compromise lunches for times when you\u2019re unexpectedly without food, or want to meet a friend for lunch. Some possibilities:<\/p>\n<ul>\n<li style=\"text-align: left;\">Salads or soups will probably be a better option than sandwiches, if you can find them.<\/li>\n<li style=\"text-align: left;\">Sandwiches might be OK if made with a whole grain bread, but make sure they are made with butter, not margarine<\/li>\n<li style=\"text-align: left;\">Some supermarkets have a deli section with things like cold chicken pieces, salads or hot foods<\/li>\n<li style=\"text-align: left;\">Kebab shops seem to be springing up everywhere. Buy a kebab and eat the filling, but leave the bread.<\/li>\n<li style=\"text-align: left;\">Sushi, if freshly made. White rice is not usually acceptable, but if you are really stuck, this might be better than your other options.<\/li>\n<\/ul>\n<h4 style=\"text-align: left;\" align=\"center\">Ongoing:<\/h4>\n<p style=\"text-align: left;\" align=\"center\">You now have a range of different portable lunch options:<\/p>\n<ul>\n<li style=\"text-align: left;\">Healthy sandwiches<\/li>\n<li style=\"text-align: left;\">Soups (taken in a thermos)<\/li>\n<li style=\"text-align: left;\">Salads<\/li>\n<li style=\"text-align: left;\">Sometimes, last nights leftovers might be suitable<\/li>\n<li style=\"text-align: left;\">Any OK bought lunches you found (but regard these as an occasional treat or a last resort)<\/li>\n<li style=\"text-align: left;\">At the weekend, you can vary it with egg dishes, savoury pancakes or pizza<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><a id=\"notes\"><\/a><a href=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/divider.jpg\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-535\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/divider.jpg\" alt=\"divider\" width=\"200\" height=\"28\" \/><\/a><\/p>\n<div style=\"border: 2px solid black; padding: 20px; margin: 50px;\">\n<h2 class=\"sectionheading\" style=\"text-align: left;\" align=\"center\">Notes on the Recipes<\/h2>\n<p style=\"text-align: left;\" align=\"center\">The recipe suggestions come from a variety of sources. Some are in the recipe blog section of this site, some are from books I may have recommended to you eg Nourishing Traditions (NT) or Gut &amp; Psychology Syndrome (GAPS) and some are from other people&#8217;s blogs.<\/p>\n<p style=\"text-align: left;\" align=\"center\">They are marked with the following icons to make it easy to see which ones are suitable for your diet <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/> or not suitable <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/>. But you still need to double check each recipe to make sure. Also refer to my <a href=\"http:\/\/www.pinterest.com\/dietnetrecipes\/\" target=\"_blank\" rel=\"noopener\">Pinterest page<\/a> for more ideas.<\/p>\n<p style=\"text-align: left; padding-left: 30px;\" align=\"center\"><img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>= GAPS or SCD friendly, and mostly suitable for Paleo<br \/>\n<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/> = contains grains of some kind (but may be gluten free)<br \/>\n<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/> = contains dairy, and there is no dairy free option<br \/>\n<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/> = contains eggs, and there is no egg free option<br \/>\n<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/> = contains peanuts, cashews, tree nuts or seeds<\/p>\n<\/div>\n<h2>Suggested Recipes<\/h2>\n<ul>\n<li><a href=\"http:\/\/www.frot.co.nz\/design\/recipes\/basic-salad-dressing-2\/\">Basic Salad Dressing<\/a>\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li><a href=\"http:\/\/www.frot.co.nz\/design\/recipes\/mayonnaise-2\/\">Mayonnaise<\/a>\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#salmtunasala\">Tuna or salmon crunchy salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#leafluncsala\">\u201cMix and match\u201d big leafy salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#lambspinsala\">Lamb &amp; spinach salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#ceci\">Chickpea &amp; pumpkin salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#coleslaw\">Coleslaw<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#chunbeansala\">Chunky bean salad<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#quinoa\">Quinoa tabbouleh<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Jump straight to the suggested recipes Another good option for lunch is a large salad of some kind \u2013 based on vegetables, and including meat, legumes or grains. In this lesson, we\u2019re going to make a variety of salads, and then finish with lunches by looking at some OK bought options. We\u2019re told to eat our fruit and vegetables, but often no distinction is made between them. But they have quite different properties, and now [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":263,"menu_order":6,"comment_status":"closed","ping_status":"closed","template":"template-fullwidth.php","meta":[],"_links":{"self":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/188"}],"collection":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/comments?post=188"}],"version-history":[{"count":9,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/188\/revisions"}],"predecessor-version":[{"id":2095,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/188\/revisions\/2095"}],"up":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/263"}],"wp:attachment":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/media?parent=188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}