Recipe for May 2009
Yacon Waldorf salad
(Serves 6-8)
Yacon Polymnia sonchifolia
Yacon, a distant relative of the sunflower, grows in warm, temperate Andean valleys at elevations below 3,500 m. Its delicious edible tubers, which are sweet and low in calories, hold a variety of health benefits. It has a mild sweet flavour and an unusual moist, crunchy texture slightly reminiscent of fresh-picked apple and watermelon. Yacon tuber provides an excellent balance of 20 essential amino acids. It has one of the highest levels of potassium found in any plant, and high levels of calcium, magnesium, iron, and phosphorus.
Yacon is a useful sweet food for diabetics. Its carbohydrates are stored as a sugar called ‘Inulin’ and also is a useful food for managing weight control and obesity.
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Ingredients
- 1 yacon, peeled and diced
- 3 crisp juicy apples, diced and not peeled
- 1 tablespoon lemon juice
- ½ cup lowfat mayonnaise
- 3 tablespoons sour cream (non-fat a good choice)
- 2 ounces crumbled blue cheese
- 1 cup diced celery
- 1 ½ cups chopped radishes (about 18)
- 1/2 cup dried cranberries
- 1 cup lightly toasted walnuts, coarsely chopped
- ½ cup chopped flat leaf parsley
- 1 head radicchio or bibb lettuce
Method
- Combine yacon and apples with lemon juice to prevent discoloration
- Stir in mayonnaise, sour cream and blue cheese
- Add celery, chopped radishes and cranberries
- Radishes are quickly chopped in the food processor
- If serving immediately add nuts and parsley
- If not set aside in refrigerator and add just before serving
- Serve in a dish or spoon into two nested lettuce or radicchio leaves
Next recipe in June 2009.
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