parsley salad with tomatoes and lemon juice

The parsley salad with tomatoes and lemon juice is particularly rich in vitamins K and C and is very easy to prepare.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers almost 4 times the average daily requirement of vitamin K and more than double that of vitamin C. Folic acid and potassium are covered by a good three-quarters, and iron is almost 50%. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the recommended maximum ratio of 5:1. You can find out more at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Parsley: Parsley usually only plays a supporting role in a dish. But in addition to using fresh parsley as an extra flavor, you can also use it in a salad. Parsley is a source of flavonoids, antioxidants and vitamins, especially vitamins K, C and A, which makes this kitchen herb suitable for more than just a garnish. There is the curly leaf parsley described here, the root parsley and the flat-leaf parsley. The latter is considered to be spicier than the curly leaf parsley and the root parsley is the strongest in flavor. All parts of the parsley plant have a strong, spicy-bitter flavor, with the often less noticed stems being particularly aromatic. From a medicinal point of view, parsley has a cleansing, disinfectant, diuretic, antispasmodic and expectorant effect.

Tomatoes: The tomato consists of approximately 95% water and mainly contains vitamins A, B₁, B₂, C, E, niacin, secondary plant substances and minerals (especially potassium) and trace elements. The skin of the tomato contains polysaccharides, cutin, hydrocarbons and fatty acids and contains flavonoids.

Dates: The date fruit with its honey-like sweet taste is actually a berry fruit. Dates are therefore often used as a sweetener in healthy cooking. It is rich in vitamin B₆ and the minerals copper and potassium. It also contains more fiber than conventional wholemeal bread.

Hemp seeds: Hemp seeds are available in peeled and unpeeled form. Unpeeled hemp seeds are very crunchy and, roasted or unroasted, add a nutty, oily flavor to salads in particular. To make the unpeeled hemp seeds easier to digest, it helps to soak them in water for a few hours before use. Raw hemp seeds contain all essential amino acids. They also have a very good ratio of omega-6 to omega-3 fatty acids at 3:1.

Optimal storage of tomatoes: Tomatoes are best stored at 13 to 18 °C and at a relative humidity of 80 to 95%. Under good storage conditions, tomatoes can be kept for up to 14 days. Storing them in the refrigerator is definitely not recommended, as this not only reduces the production of volatile aromas, but also reduces their content in the fruit after a few days.

Vitamin C promotes iron absorption: To promote the conversion of plant-based trivalent iron (Fe ³⁺) into the more easily absorbed divalent iron (Fe ²⁺), it helps to consume foods containing vitamin C (see link to vitamin C). As a guideline, a minimum amount of around 25 mg of vitamin C is assumed to significantly increase iron absorption when consumed at the same time. This corresponds to around 50 mL of orange juice or 70 mL of lemon juice as a salad dressing.

Acidity: Depending on the desired acidity, you can increase or reduce the amount of lemon juice.