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In regions where seafood including crab is consumed regularly, almost 37% of men and 40% women report a lifespan of over 70 free of many lifestyle related, non-communicable diseases like hyper tension, diabetes, heart disease etc.

Crab meat is high in Omega-3 fatty acids, good fats (mono-unsaturated and polyunsaturated fats) and numerous essential minerals like zinc, copper, iron and magnesium – not to mention the P-WORD that all trainers look for in food – PROTEIN!

Eating Crabs Regularly boost the immune system, improve eye, nails and hair health, supporting cardiovascular health, promote a healthy pregnancy, and is a crucial source of selenium for preventing cell and tissue damages.

HEALTHY LIVING: CRAB STACK RECIPE

By Chef Wisdom Mwando, The Cycle Hub

INGREDIENTS

Crab Mix and Salsa

  • Crab meat 700 gms
  • Lemon juice 80 gms
  • Olive oil 50 ml
  • Papaya 300 gms
  • Onion 100 gms
  • Tomato 200 gms
  • Coriander 50 gms
  • Chives 50 gms

Garnish

  • Fresh lemon 3pc
  • Coriander leaf 1p

Salad and Dressing

  • Olive oil 200 ml
  • Lemon juice 100 gms
  • Dijon mustard 30 gms
  • Rocket leaves 250 gms

Guacamole

  • Avocado 400 gms
  • Plum tomato 150 gms
  • Red onion 100 gms
  • Olive oil 80 ml
  • Lemon juice 50 ml

Tomato Relish

  • Garlic 70 gms
  • Honey 50 ml
  • Hickory 20 gms
  • Plum tomatoes 600 gms
  • Balsamic vinegar 50 gms
  • Sunflower oil 15 ml

To Taste

  • Salt
  • White Pepper

Serves 10 people Kitchen Section Cold Category Starter Shelf Life 2-3 Days

Calories 454 Fat 33.6 gms Carbs 14 gms Protein 19.6 gms

METHOD

Step 1 Using two bowls, place one bowl with ice and one with crab, pick the crab and mix with all the chopped herbs

Step 2 To make the salsa, peel the onion, papaya and tomatoes. Cut them into smaller cubes and mix together.

Step 3 For the guacamole, peel and stone the avocado and place it in a bowl. Using a fork, squash the avocado flesh into a semi-smooth paste.

Step 4 Add in the chopped tomatoes and onion, season with lemon juice adding in salt and pepper as per your taste.

Step 5 Mix together the mustard, lemon juice and olive oil in a bowl and set aside for dressing.

Step 6 Sautee garlic till it’s translucent, add in the tomatoes and cook it further to form a paste. Add in a smoking liquid and finish off with a swirl of honey to complete the tomato relish.

Step 7 In a bowl, mix in the salad leaves and add in the dressing.

Step 8 Plate as per the picture shown. Garnish with coriander and lemon.

 

“Why do I always tell my students to eat crabs? It’s simple really – they’re tasty, nutritious as heck and seriously high protein – and did I mention they’re so versatile in recipes? Crab salads, crab cakes, crab curry, crab soup – the list is endless.”

Jillian Michaels

 


10% on all food & beverage (dine-in or take-away) to REPs UAE members. www.thecyclebistro.com

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