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Pear & Courgette Salad with Sesame Dressing
Why it's Low GI
Raw courgette, crunchy cabbage and pear are rich in fibre that slows digestion, while avocado and sesame oil add healthy fats that soften the glucose response. The pear's natural sweetness comes wrapped in fibre — the whole dish has a GI of only ~18–20.
Method
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- Peel the courgette if the skin is tough. Shave it into thin julienne strips with a serrated (julienne) peeler.
- Cut the pear into thin strips too, and immediately toss with lemon juice so it doesn’t brown.
- Shred the cabbage finely, or grate it.
- Slice the avocado thinly and coat with lemon juice as well.
- Put everything into a large bowl.
- Separately, mix the sesame oil, soy sauce, balsamic vinegar and lemon zest.
- Pour the dressing over the salad and scatter over the sesame seeds and basil.
- Serve straight away — it tastes best fresh.
Nutrition
Per 100 g (est.): ~69 kcal · Carbs 7.5 g · Fat 4.2 g · Protein 1.5 gNutrition and glycaemic index (GI) values are estimates, calculated from the ingredients. Please double-check meals before cooking if it matters for your diet.
Tip
Use tamari instead of soy sauce to make the salad gluten-free. A serrated (julienne) peeler turns the courgette and pear into "spaghetti" strips in seconds.
More Low-GI recipes
GI figures are estimates for general guidance and are not a substitute for personalised medical or dietary advice.