Written & Medically reviewed by
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Quail’s egg vegetable salad

Ingredients

10 quail eggs

1 round lettuce leaves torn

100g radishes sliced

1½ cup sliced cherry tomatoes

1½ English cucumber

½ cup small black olives sliced.

2tsp chopped green pepper

1 cup grated mozzarella cheese

¼ cup toasted walnuts

Crème Fraiche Dressing

½ cup crème fraiche

2 tablespoons fresh lemon juice (about 1 lemon)

2 tablespoons olive oil

1 teaspoon salt

¼ teaspoons freshly ground black pepper

2 tbsp. roughly chopped dill

[Salt 1tsp optional]

Preparation :

Step 1

 Cook the quail’s eggs in a small pot and cover with water. Bring to boil over medium-high heat and cook for 3 minutes. Turn the stove off and let it stand for 3 more minutes. Drain the water, and place the eggs under cold water to cool. Peel the eggs and halve them lengthwise with a knife. Cooking in this way helps to get eggs with the egg white thickened and yolk in runny consistency which is very appealing and nutritious. 

Step2

Arrange the lettuce leaves on serving plates and top with slices of English cucumber, radishes, cherry tomatoes, and radishes. Add crushed green pepper, toasted walnuts and grated Mozzarella cheese. 

Step 3

Prepare the dressing by mixing the crème fraiche with the lemon juice, olive oil, salt, pepper and dill until smooth. Add the dressing to the salad ingredients, and toss until completely coated. Now top up with sliced quail’s eggs.

Ready to serve.

Health benefits of salad 

    Quail eggs contain protein with many essential amino acids in adequate amounts. They are also a good source of antioxidant vitamins A&C and nutrients such as choline, folate, and good fats which help promote brain health. Antioxidants in quail eggs protect brain cells from oxidative damage.They also protect your heart reducing cholesterol and blood pressure.

Studies have shown that nutrients in quail eggs, such as polyunsaturated fats, antioxidants, and minerals, help regulate blood cholesterol and blood pressure.

   Radishes are excellent source of vitamin C, B 6,and minerals calcium, potassium and iron.

     Lettuce leaves are important ingredient of the salad.The high fiber content of lettuce can help to slow down the absorption of carbohydrates, which can be beneficial for maintaining blood sugar.Lettuce is a good source of iodine, which is essential for thyroid hormone production. Lettuce is full of antioxidants, including vitamin C and beta-carotene which prevents oxidative stress related DNA and cellular damage.

 Lettuce is a good source of folate, which is important for healthy fetal development and red blood cell production.Lettuce is an excellent source of potassium, a mineral that is important for healthy blood pressure and muscle function.

      The cherry tomatoes are good source of fiber which is good for gut health as well as cardiovascular health. Tomatoes  are rich source of potassium which regulates blood pressure. The vitamin K helps blood clot and maintains bones healthy. Vitamin A helps with vision, the immune system, and reproduction. Cherry tomatoes are a great source of lycopene. This compound can help with inflammation and blood clotting. They can minimize your risk of ischemic strokes and antioxidant compounds prevent prostate cancer.

     Cucumbers may keep you hydrated and its fiber content improves digestion as well as avoids constipation.

     Black olives contain oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil. Oleic acid is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease. It may even help fight cancer.

It also contains copper,calcium and sodium. Black olives are rich sources of antioxidant  ,particularly vitamin E. 

      Walnuts improve cardiovascular health. The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels.Walnuts contain a high amount of manganese. Manganese has been shown to prevent osteoporosis in combination with the minerals calcium and copper. 

Olive oil is anti-inflammatory and anticancerous in action.It is one of the prime ingredient of Mediterranean diet.

References

1.    https://www.medicinenet.com/quail_eggs_nutrition_benefits_and_precautions/article.htm

2.      https://www.livofy.com/health/weight-loss/lettuce-nutrition/

3.    https://www.medicalnewstoday.com/articles/309834#health_benefits