Ingredients
- A large bunch of flat-leaf parsley (about 50 g), finely chopped
- A large bunch of coriander (about 30 g), leaves and tender stems, finely chopped
- 2 tbsp fresh oregano leaves, chopped (or 2 tsp dried)
- 3 garlic cloves, very finely chopped
- 1 small red chilli, finely chopped, or ½ tsp chilli flakes
- 1 small shallot, very finely chopped
- 3 tbsp red wine vinegar
- 120 ml extra virgin olive oil
- ½ tsp sea salt and black pepper
Method
- Chop: finely chop the herbs, garlic, chilli and shallot by hand (a food processor can make it mushy).
- Mix: put them in a bowl with the vinegar and salt and leave for 5 minutes.
- Add the oil: stir in the olive oil and season with pepper.
- Rest: leave for at least 20 minutes for the flavours to develop. It keeps for 5 days in the fridge.
- Use it: spoon over grilled fish, eggs, roasted vegetables, beans or halloumi.
Why it's good for you: Parsley and coriander are two of the most nutrient-dense herbs, rich in vitamin C, vitamin K, folate and chlorophyll, and they have a long tradition as cleansing herbs. Coriander has been studied for its ability to help the body bind and clear heavy metals, and parsley is a traditional gentle diuretic that supports the kidneys, while raw garlic provides sulphur compounds the liver uses in its detoxification pathways. Eating them raw keeps their delicate nutrients intact. Read more in Lightening the Load.
Good to know: For a low-FODMAP version, use garlic-infused olive oil instead of the garlic, and the green tops of spring onions instead of the shallot.
Food is one part of the whole picture
Read the thinking behind these recipes, or get a plan made just for you.