Polish · Authentic-ish Polish
Surowka z Marchewki Carrot Salad
74 kcal a serving, against 122 for the traditional version. That is 48 kcal off, or 39%, with 1.1g of protein. Serves 4. 15 minutes.
What the traditional version is
Raw carrot and tart apple, grated and tossed with lemon juice, a pinch of sugar, salt, a good glug of vegetable oil, and sometimes a sprinkle of parsley. Served at room temperature as a side with lunch or dinner.
What changed, and what each change costs
Vegetable oil reduced from a generous glug to 5g (one teaspoon) for the whole bowl
Traditionally, nobody measures - you just pour 'a bit', which usually means close to a tablespoon per person. That's tasty, but it brings a lot of extra energy to a dish that's otherwise mostly carrot. Cutting it right down means you can eat a mountain of it with your dinner without having to think about what's lurking in the bottom of the bowl.
What it costs you. The salad looks a little less glossy and it's not quite as silky on the palate. But the carrot and apple stay just as crisp, and you won't have an orange oil slick on the plate by the end.
Parsley optional, but kept in for colour
Parsley's there for a bit of green and a faint herbal note. It doesn't really change the health equation, but some families skip it so I won't make it compulsory.
What it costs you. If you leave it out, you lose a bit of colour but not much else.
Sugar cut very slightly
Some old-school cooks put in a lot of sugar, especially if the apples are tart. Here, I've trimmed it just a bit, as most apples these days are sweet enough already.
What it costs you. Might be a touch sharper. If you like it sweeter, it's your kitchen, your call.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 122 | 74 |
| Protein | 1.1g | 1.1g |
| Fat | 6.6g | 1.6g |
| Saturated fat | 0.9g | 0.2g |
| Carbohydrate | 16.1g | 15.4g |
| Protein per 100 kcal | 0.9g | 1.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Polish prints the exact database row used for each ingredient, so any number here can be checked.
The method is in the book
Carrot salad like this will never win a beauty pageant, and it doesn't try to. What you gain here is a clear conscience about seconds or thirds, because it's carrot and there isn't enough oil for anyone to whinge. The missing oil is the first thing you notice if you're a purist, but the crunch and freshness do all the work anyway. Eat it as a side with anything heavy - pork, fish, schnitzel - and you'll wonder why every dinner party doesn't have a bowl on the table. If you find yourself wishing for more, it's probably time to double up the main course, not the oil.
The quantities and the method for this dish are in Authentic-ish Polish, along with 56 more. It is not out yet. The swap kit is free in the meantime.