Green Salad with Red Currants

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Green Salad with Red Currants

Positive Vitality’s Green Salad with Red Currants is dairy free, gluten free, egg free, Sugar-free, Vegan, Raw, Paleo and Ketogenic

Green Salad with Red Currants is very simple, super crispy, fresh and delicious. Green Salad with Red Currants has only 3 ingredients and a simple dressing from herbs and olive oil


(6-8 portions)

  • 1 Lettuce (Romaine, Iceberg or Red Leaf Lettuce)
  • 5 small Cucumbers (gherkins) or 2 large ones
  • 1 cup of Red Currants (alternatively Pomegranate)
  • 1/2 cup Olive Oil
  • 1/3 Lemon Juice
  • handful Fresh Herbs (parsley, basil, arugula, dill etc.)
  • pinch Sea Salt
  • pinch Black Pepper


  1. Wash and dry your greens, herbs and currants.
  2. Cut the lettuce into very thin stripes.
  3. Peel the cucumbers, cut half and then into thin matchstick shape.
  4. Place on the platter, chopped lettuce first, then cucumbers and currants on the top.
  5. Prepare the dressing: blend fresh herbs with olive oil, lemon juice, salt and pepper.
  6. Pour the dressing over the salad. Toss gently.

Health Benefits:

Romaine lettuce

Romaine lettuce is a very good source of dietary fiber, manganese, potassium, biotin, vitamin B1, copper, iron and vitamin C. It is also a good source of vitamin B2, omega-3 fatty acids, vitamin B6, phosphorus, chromium, magnesium, calcium and pantothenic acid.

Romaine lettuce is the perfect supplement to a weight loss diet. Because romaine lettuce only contains 17 calories per serving, you may eat large portions of romaine lettuce and still lose weight. In addition, romaine lettuce has a high water content, which can help you feel full quicker when eating.

The fiber content of romaine lettuce makes it an good supplement for a clean digestive tract. Fiber is a substance that is not digested, so it acts as a sponge to push waste through your intestinal tract, and high fiber diets have also been linked to a lower risk of heart disease and diabetes.


Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1. They also contain the important nail health-promoting mineral silica.

Made mostly of water and full of important electrolytes, cucumber is a perfect food to have on hand during the hot summer months to prevent dehydration. Adding cucumber to water is a great way to increase water consumption as well.

When used topically, cucumber has a cooling and soothing effect that decreases swelling, irritation, and inflammation. Cucumber slices can be placed on the eyes to decrease morning puffiness or placed on the skin to alleviate and treat sunburn.

Cucumber provides high levels of vitamin K, which is important for improving calcium absorption which is essential for optimal bone health.

As a member of the Cucurbitaceae family of plants, cucumbers contain high levels of nutrients known as cucurbitacins, which may have anticancer properties. These properties may prevent cancer cells from proliferating and surviving. Cucumbers contain cucurbitacins A, B, C, D, and E.


Redcurrants are a great source of antioxidants such as vitamin C and manganese. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases. Listed below are few of the health benefits of using redcurrants in your daily life

1. Beautiful Skin

Redcurrants are packed with nutrients that are beneficial for skin care.Redcurrants are rich in B #vitaminsand Vitamin C. Vitamin C is a powerful antioxidant that fights and even reverses free radical damage in skin cells. These vitamins also help with skin cell regeneration and promote healing from harmful UV ray damage. This makes redcurrants a great food to add to your skin care diet.

2. Boost your Blood

Redcurrants are a good source of iron, which is essential for the formation of red blood cells. Red blood cells constitute about 40 – 45% of the total composition of blood. Red blood cells are extremely important as they carry out the work of transporting blood and other nutrients to various cells and organsin the body. Lack of iron can have many consequences, which can be avoided by taking iron rich foods, including fruits like red currants.

3. Strong Immune System

As mentioned before, Redcurrants are rich in vitamin C, which strengthens the immune system, nourishingit to prevent the body from succumbing to viral and bacterial attacks. It prevents not only common colds but also gives the body the ability to fight against the formation of certain kinds of cancers. Vitamin C plays an antioxidant role in the respiratory tract, thus a source of relief for asthmatics. Vitamin C contained in redcurrants also contains anti-histamine properties, which prevent and reduce the effect of allergies.

4. Constipation

These little red berries are a fairly large dose of fibre content. Fibre is an essential part of a balanced diet that promotes regular #

bowel movements by soaking up water in the lower digestive tract and physically cleaning and pushing out waste.

If you liked this Recipe make sure you try more Salad Recipes by Positive Vitality



By | 2017-08-15T11:09:40+00:00 August 15th, 2017|Ketogenic, Lunch, Paleo, Raw Food, Recipes, Salads|Comments Off on Green Salad with Red Currants

About the Author:

Ola Van Zyl is Owner of Positive Vitality Nutritional Therapy, Health Coach, Corporate Nutrition Specialist, Sports Nutrition Specialist and Public Speaker. Ola is a graduate of the Institute of Health Sciences in Nutritional Therapy, Dietary Counselling and Functional Sports Nutrition. She is a member of Nutritional Therapists of Ireland. In her work Ola applies the latest theories and research in nutrition, functional medicine and coaching to achieve optimum health. She works with groups and individuals, helping them to gain more energy, to lose weight, to manage stress, improve sleep quality and mood, as well as increase physical performance. Ola believes that nutrition is the key to long and vibrant live and she is very passionate about creating nutritious and delicious recipes to encourage healthy eating.