Photo: giallozafferano.it

Presentation

Low-sodium main course consisting of a salad prepared with red and yellow peppers, tomatoes, cherry tomatoes, chilli, anchovies, tuna, black olives, mozzarella, basil, escarole, extra virgin olive oil, apple cider vinegar, salt and pepper,

Ingredients

Serves 4

Yellow pepper – 1 medium (≈ 150 g / 5.3 oz)

Red pepper – 1 medium (≈ 150 g / 5.3 oz)

Oxheart tomatoes – 100 g (3.5 oz / ≈ ¾ cup chopped)

Datterini tomatoes – 60 g (2.1 oz / ≈ ½ cup)

Fresh chili pepper – 1 small (to taste)

Anchovies in oil – 12 g (0.4 oz / ≈ 3–4 fillets)

Tuna in oil (drained) – 180 g (6.3 oz / ≈ 1 cup)

Pitted black olives – 80 g (2.8 oz / ≈ ½ cup)

Mozzarella – 200 g (7 oz / ≈ 1½ cups diced)

Fresh basil – to taste (≈ 5–10 leaves)

Escarole – 100 g (3.5 oz / ≈ 2 cups chopped)

Extra-virgin olive oil – 50 g / 50 ml (1.7 fl oz / ≈ 3½ tablespoons)

Apple cider vinegar – 10 g / 10 ml (0.34 fl oz / ≈ 2 teaspoons)

Salt – to taste (≈ ½ teaspoon)

Black pepper – to taste

Method

Start by washing the peppers

Place them on a baking tray lined with parchment paper and cook at 250 degrees for about 30 minutes or until you notice that the skin is not browned, turning them occasionally.

Once cooked, put the peppers in a food bag and leave them closed to let them cool

Once the peppers have cooled, remove the skin

Divide them in half, remove the top and internal seeds and then cut them into strips of about 1 cm.

Clean the endive by removing the end

Peel it completely and rinse it under running water

After letting it drain for a while, cut the endive into strips and pour them into plenty of cold water

After washing the tomatoes, remove the stalks, cut them in half and then into slices so as to obtain 4-5 wedges from each half tomato

Do the same with the datterini tomatoes by cutting them into 4 parts.

Remove the stalk from the chilli pepper and then cut it lengthwise, removing the seeds

Slice it finely

Separately, chop the anchovy fillets

Cut the mozzarella first into thick slices, then into strips and finally into cubes of a couple of centimeters

Drain the canned tuna

Pour the beef and plum tomatoes together into a very large bowl and season with salt and pepper.

Add the peppers, whole black olives and tuna shelled with a fork, endive and mozzarella cubes.

After mixing, add the chopped anchovies together with the chilli pepper and a little extra virgin olive oil,

Season with salt and pepper

Pour in the vinegar and stir.

Flavor it with a few basil leaves

Serve

Allergens

The ingredients of the dish bring the following benefits:

Anchovies: fish: included among the allergens in EU Regulation 1169/2011

Apple cider vinegar: not recommended in case of individual intolerance to apples or cross-reactivity in case of sensitivity to birch, it is used to relieve symptoms of allergies.

Basil: possible cross-reaction in case of allergy to parietaria or spices

Mozzarella: milk allergens

Extra virgin olive oil: unusual allergy; intolerance not described

Olives: olive allergy is very rare: a case described in Spain

Pepper: possible cross-reactivity in case of intolerance to spices

Chili pepper: possible cross-reactivity in case of intolerance to spices

Peppers: possible individual intolerance or cross-reactivity in case of allergy to grasses

Tomatoes: possible cross-reaction in case of sensitivity to grasses

Tuna: fish: included among the allergens in EU Regulation 1169/2011

Notes

To be prepared and handled under strict hygienic conditions.

Anchovies: source of Vitamin E that protects the immune system from harmful fatty acids and has a high content of omega 3 fatty acids, which inhibit platelet aggregation (cardiovascular risk factor). Useful for liver function due to the supply of zinc, selenium and omega 3 and 6 fatty acids

Apple cider vinegar: provides minerals such as phosphorus, sulfur, iron, magnesium and especially calcium, essential for strengthening the heart and immune defenses

Basil: rich in carotenoids that support the immune system and due to the content of mineral salts, vitamins and antioxidants acts to protect the cardiovascular system and the functioning of the liver

Buffalo mozzarella: one of the few cheeses that can be included in a low-calorie diet (if not seasoned with oil), low-sodium (therefore against hypertension) and against hypercholesterolemia

Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids

Olive: source of Vitamin E that protects the immune system from harmful fatty acids. Useful for liver function for the supply of omega 3 and 6 fatty acids

Pepper: contains piperine, a powerful antioxidant; improves insulin sensitivity by reducing cholesterol levels and activating metabolism. Recommended for people with cardiovascular problems.

Chili pepper: rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system

Bell pepper: rich in vitamin C and carotenoids, antioxidant par excellence that fight free radicals and support the immune system, and mineral salts; also suitable for nephropathics, vitamins and antioxidants that act to protect the cardiovascular system. Useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants

Tomato: rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system, and provides mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathic patients. Useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants

Escarole: salad source of carotenoids, chlorophyll and Vitamin E that protect the immune system from harmful fatty acids and mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathic patients.

Tuna: provides zinc and selenium, elements that promote the proper functioning of the immune system by hindering the formation of prostaglandins that prevent proper cellular functioning and has a high content of omega 3 fatty acids, which inhibit platelet aggregation (cardiovascular risk factor). Useful for liver function due to the supply of zinc, selenium and omega 3 and 6 fatty acids

Safety / Intended use

Also intended for individuals suffering from:

• Anorexia – Weight Loss
• Mucositis (inflammation and lesions of the oral cavity) with caution according to the degree of acidity and spiciness

In the presence of dysphagia (problems with chewing and swallowing) present the product only if cut into small pieces of uniform size and accompanied by sauce, puree or sauce.