Friday, 18 July 2014

Iceberg - Basil Dip - Lunch on "I" Day


It's now lunchtime on "I day and I'm using ICEBERG LETTUCE

I made Iceberg - Basil dip. This dip is so refreshing with the pepperiness from the basil, the crunch from the iceberg and the creaminess from the avocado. A delicious dip to go with tortilla chips, naan bread, used as a spread on wraps...you name it. Yummy!





Servings: 3 (to share as a dip)

Ingredients

flesh from 1/2 ripe avocado, mashed
1/4 cup fresh basil, chopped very fine (measure first, then chop...I used small-leaves from a basil plant)
1 green onion, trimmed and chopped very fine
1 small garlic clove (about 1/2 tsp, but you can surely add more if you want more of a garlicy flavour)
1/4 tsp salt (taste to adjust, according to your liking)
2 - 4 tsp fresh lemon juice (again...to your taste)
1 tsp olive oil
a few good grindings fresh black pepper
3 cups fresh iceberg lettuce, chopped into small pieces or narrow shreds

Directions

Combine all ingredients (except the lettuce) and mash together well in a large bowl. Then add the iceberg lettuce and toss/fold to coat the lettuce with the dressing. Serve immediately. (or save in fridge and will soften more and flavours will intensify for a good spread the next day)





ICEBERG LETTUCE

You shouldn't rely on iceberg lettuce as your sole source of leafy greens, but paired along with other super greens or super foods - it is a refreshing and light addition!

Iceberg lettuce serves as a good source of Vitamin K. 

Use iceberg lettuce's low-calorie content to your advantage and add it to your meals to make them more filling without boosting your calorie intake.





Iceberg Lettuce
(1 cup)

Protein  0.5 g
Fiber  0.7 g
Calcium  10 mg
Potassium   78 mg
Vitamin C  1.5 mg
Folate  16 mcg
Vitamin K  13.3 mcg
Carotene  164 mcg
Lutein + Zeaxanthin  152 mcg


Are you adding iceberg lettuce to your healthy dishes?



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