From Camp 2011 Public Wiki

This recipe for Ovid's salad is not my invention. It can be found in the eight book of Metamorphoses of Publius Ovidius Naso. Salad was a traditional part of the lazy Roman picnic-like lunches in the countryside as described by many authors.

This particular salad is a good lunch salad. This means it contains all the necessary nutrition and calories to keep you satisfied for a part of the day. As most of the salads, it is gluten-free and lactose-free and a raw-food meal, too.

Contents 1 Ingredients 2 Equipment needed 3 Preparation Time 4 Instructions 5 Nutritional value

Ingredients

(for 4 people)

500 g/2 medium bulbs of chicory

• chicory can be combined or fully substituted by rocket to make the taste of the salad more profound

a handful of radishes

a handful of scallions

small jar of sun-dried tomatoes

2 fresh figs

a handful of black olives

sunflower seeds

extra virgin olive oil

• may be upgraded by adding also a bit of hemp oil

balsamic vinegar

hard-boiled egg (non-vegan option)

bread/baguette/ciabatta/foccaccia (option)

Equipment needed

a large salad bowl

cutting board and a sharp knife

mixing salad cutlery

Preparation Time

• 25 minutes

Instructions

1. Wash and chop the chicory into small circles (or wash the rocket without further chopping)
2. Wash the radishes and the scallions and likewise chop into smaller pieces
3. Wash and cut the figs into four pieces
4. In a bowl, mix the chicory/rocket, radishes, scallions, figs, black olives, sun-dried tomatoes and sunflower seeds
5. As a non-vegan option, you can either enrich the salad with or substitute one or more ingredients for a hard-boiled egg (nicely warm can be nice in colder weather).
6. Feel free to remove some of the ingredients if the salad is "overdone" or you wish to downgrade it into a side-dish salad.
7. Add a spoonful of balsamic vinegar and a spoonful of oil and mix well
8. If you feel like you need a bit of bread to go with, you may consider using ciabatta or foccaccia, or naturally any kind of bread

Nutritional value

Sunflower seeds are an excellent source of vitamins E and B1. In addition, they are beneficiary for reducing cholesterol and have anti-inflammatory effect. Olives are relatively high in iron. Figs are a good source of calcium.