Crab, Chive and Chilli Dip with Sourdough… A taste of the Mediterranean

Sue Bedford (MSc Nutritional Therapy)

Ever tried fresh crab when you have visited the seaside before? It’s not only delicious but also very nutritious

It is low in fat, a fantastic source of good quality protein, omega 3, vitamin B2, selenium, copper and phosphorus -all of which play an important role in health and also fertility. Did you know that 100g of crab meat provides 112% of the daily recommended amount of selenium for men and 140% daily recommended amount for women.

Sourdough is equally as good for you and contains naturally occurring bacteria along with fibre which acts as a prebiotic (these feed the good bacteria in the gut) and is therefore regarded as being a good option when it comes to gut health.

Sourdough is more digestible than other standard loaves and more nutritious too. Sourdough is a good source of most B vitamins especially folate, and also iron, both of which are important in the production of healthy red blood cells. Sourdough also contains the minerals zinc and selenium which are important nutrients to support fertility, the function of the immune system and aid wound healing.  Lactic acids make the vitamins and minerals in the flour more available to the body by helping neutralise the phytates in flour that would interfere with their absorption. The acids slow down the rate at which glucose is released into the bloodstream and lower the bread’s glycaemic index (GI), so it doesn’t cause those unwanted spikes in insulin levels. The acids also make the gluten in flour more digestible and less likely to cause food intolerance…why not give it a try if you haven’t already?

Ingredients (makes 2 portions- double up as required)

100g white crab meat

Handful of fresh chives washed and chopped

Splash of extra virgin olive oil

½ red chilli (deseeded and finely chopped)

Zest of ½ lemon finely grated

Mix all of the above ingredients together in a bowl. Season to taste and then cover and place into the fridge until needed. Serve with toasted sourdough. Enjoy!

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