A basic spiraliser costs under a fiver (it looks like a pencil sharpener!) and can turn a courgette into a bowl of courgetti in a few seconds. If you don’t have one, simply grate your courgette instead. This is a take to work recipe, but of course you can make it straight into a bowl if eating at home.
Makes 1 lunch
1 tbsp rapeseed oil
Zest of 1/2 lemon, and a squeeze of lemon juice
50g frozen petits pois
1 Our own grown courgette
Handful of mint leaves
Handful of pea shoots
1 tbsp pumpkin seeds
1 ripe avocado
Sea salt and freshly ground black pepper
- Put the olive oil and lemon zest and juice in the bottom of your pot. Add salt and pepper.
- Tip in the frozen peas. Spiralize or grate the courgette into the jar.
- Tear the mint leaves, and add to the jar with the pea shoots and pumpkin seeds. Seal the pot. Pack the avocado to take with you. The peas will have defrosted by lunchtime.
Time to eat: Tip the pot to allow the dressing to coat the salad. Cut open the avocado, discard the pit, and using a teaspoon, scoop out chunks on to your salad.
Peas are a fantastic course of vitamin K which is important for wound healing and healthy bones – and the healthy fats in the avocado improve absorption of this fat-soluble nutrient.
Packed, by Becky Alexander & Michelle Lake (Dip ION mBANT) is published by Nourish, £12.99. Becky writes the food column for The Herts Advertiser and Michelle runs Mission Nutrition, a nutritional therapy consultancy based in St Albans.