This delicious Tuscan salad traditionally makes use of up to 3-day old bread – soaked in water and squeezed dry before being added to the salad-but I prefer to use fresher bread, rubbed with garlic and grilled for an added crunch.

Serves 4

  • 2 tablespoons extra virgin olive oil
  • 3 (1/2-inch) thick slices ciabatta
  • 3 garlic cloves, 2 of them finely chopped
  • 2 anchovy fillets
  • 1 tablespoon nonpareil capers (baby capers), drained
  • sea salt
  • 2 tablespoons aged red wine vinegar
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 4 plum tomatoes, seeded and cubed
  • 1 small red onion, finely sliced
  • 1/2 cucumber, cut lengthwise, seeded and cut into 1-1/2 inch chunks
  • 2 celery ribs, finely sliced
  • 12 fresh basil leaves, ripped
  • 1/2 cup pitted black olives, chopped
  • freshly ground black pepper
  1. Drizzle some of the olive oil on both sides of the ciabatta bread, then toast both sides under the broiler. Rub both sides with the unchopped garlic clove, then rip the bread into 1-1/2 cubes. Set aside.
  2. In a small food processor or with a mortar and pestle, blend together the chopped garlic, anchovies, and capers with about 1/2 teaspoon salt. Add the remaining olive oil, vinegar, and the parsley and pulse the food processor until the ingredients have combined into a dressing.
  3. In a bowl, mix together the bread and all the remaining ingredients and toss with the anchovy dressing. Season to taste with black pepper.

Amount per portion:

Energy 137 calories, protein 3.7g, fat 8.1g, saturated fat 1.1g, carbohydrate 13.2g, total sugars 4.9g, fiber 2.5g, salt 2.02g, sodium 799mg

– from the book, “The Essential Diabetes Cookbook, Good Healthy Eating from Around the World,” by Antony Worrall Thompson with Louise Blair BSc.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s