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.
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
- 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
- Avocado 400 gms
- Plum tomato 150 gms
- Red onion 100 gms
- Olive oil 80 ml
- Lemon juice 50 ml
- Garlic 70 gms
- Honey 50 ml
- Hickory 20 gms
- Plum tomatoes 600 gms
- Balsamic vinegar 50 gms
- Sunflower oil 15 ml
- 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
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.”