papaya pepita salad.
dietary: dairy-free, gluten-free, low FODMAP, SIBO friendly, vegan, vegetarian, keto.
prep time: 10 minutes.
cooking time: 5 minutes.
This salad came to me the other day when I was craving something fresh, juicy and tangy on another beautifully warm day in the UK. I’d never heard of papaya before until a friend gave it to me when I was living in Oz. It’s a lot like melon but with more of a subtle, sweet taste.
Like any other fruit or vegetable, papaya (or pawpaw) has a load of health benefits. But, the most important to note are its healing abilities. Papaya contains enzymes (papain and chymopapain) that remove dead tissues and help the regrowth of new ones (1). They also contain antibacterial properties. So, they’re really good for anyone suffering from food intolerances, gut issues or any other health issue as they can help to heal you from the inside. And, they just add a delicious, juicy element to your salad.
Pepitas (or pumpkin seeds) also have a whole load of health benefits, including (but not limited to) (2):
regulating blood sugar,
anti-fungal and anti-viral properties,
improving sperm quality, and
antioxidant, which reduces inflammation and protect against premature ageing and chronic disease.
Plus, when they’re cooked, they pop (like popcorn), which is quite fun to watch and adds a little crunch to your salad.
ingredients:
1/4 cup of papaya
1 tablespoon of pepitas
mixed salad leaves
cherry tomatoes
cucumber
dressing:
¼ cup coconut aminos
1 tablespoon tahini
¼ cup almond butter
¼ cup water
1 tablespoon lime juice
1 teaspoon lime zest
½ fresh chilli
1 teaspoon grated ginger
Dice your papaya and cucumber, chop your tomatoes then place them into a bowl with your salad leaves.
Meanwhile, place your pepitas into a frying pan and cook for around 5 minutes on a medium to high heat. Keep shaking them about and watch them pop!
Next, add all your ingredients for the dressing into a blender and blend for 1 minute (until smooth and creamy).
Pour your dressing onto your salad and sprinkle with your popped pepitas. Enjoy!
reference:
Murthy, M.B., Murthy, B.K. and Bhave, S. (2012). Comparison of Safety and Efficacy of Papaya Dressing with Hydrogen Peroxide Solution on Wound Bed Preparation in Patients with Wound Gape Comparison. Indian Journal of Pharmacology 44.6: 784-787 (accessed 25 August 2022)
Sass, C. (2020) ‘7 Benefits of Pumpkin Seeds, According to
Nutritionists’, Health, 3 November (accessed 25 August 2022)