The Ultimate SUPERFOOD Salad

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Maybe I should actually say superfoods, given the fact that there is not one but several highly nutritious foods in a plate of this beautiful and colourful salad.

Broccoli which we already talked about it the past, salmon, a powerful source of Omega 3 fatty acids to protect your arteries, spinach, full of protein and vitamin c and iron, feta cheese, low in fat but high in protein and calcium and edamame beans, which have all the benefits from the soy and all the benefits of a bean, making you fuller for longer and helping your digestive system with their high fiber content.

Salads a wonderful thing, they exist in an infinite possible combination, some of them more successful than others and very easy to adapt to one’s personal taste by swapping ingredients for something that you might like more.

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This recipe is very high is protein and good fats and has a small amount of low GI slow burning carbs that can be increased depending on your macronutrient needs. As you will see it is a pretty simple thing, with only a slightly different dressing that makes all the difference by bringing the flavours together and make this a salad that is better than the sum of its parts.

Ingredients (serves 2)

200 grams. poached salmon

50 grams. low fat Feta cheese

2 tbsp. of pine nuts

2 handfuls of fresh baby spinach

2 cups of steamed broccoli

1 tbsp. edamame beans (loose from the pod)

For the dressing

2 pinches of Salt

1/2 a tbsp. Dijon mustard in grain

1 tbsp. White wine vinegar

1 tbsp. Soja sauce

4 drops of Sweetener

Lay the spinach on a plate to make the base of the salad, scatter the broccoli evenly over it, then the poached salmon in flakes, sprinkle with fetal cheese and pine nuts.

I buy my pine nuts raw so I toast them myself on a pan with no oil whatsoever, just keep an eye on them so they don’t burn!

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Mix the dressing well and dress the salad with it and serve immediately. This particular mix of ingredients is meant to give it a slight Asian touch, which goes very well with the salmon and the edamame but of course you can avoid this just by removing the sweetener and soy sauce from the mixture.

Enjoy!

 

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Easy Healthy Dinners: Stuffed Portobello mushroom & chicken salad

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I have to come clear on this one, I didn’t actually cook this. I went out for a drink with a friend and my husband stayed home and took care of dinner.

It was a lovely surprise to come back to such a delicious display specially when it involved zero effort from my side 😉

I thought it was so good and so healthy, that it was worthy of this compilation of dinners!

So here you go, this is what he swears to me that he put in it.

Ingredients (serves 2):

2 big Portobello mushrooms

2 cloves of garlic

Salt & pepper

A pinch Parsley &

1 tbsp. olive oil

A little dash of vinegar

50gr. Crumbled feta cheese

For the salad

Gem lettuce

Spring onion

Tomato

Roast chicken breast sliced

Dressed with: sesame oil, salt and vinegar

Chop all the ingredients to the minimum and mix in a bowl until you have a paste, wash the mushrooms, fill them with the mixture and cook in the oven for about 15 minutes in 160C. Use this time to assemble the salad and dress it.

Bear in mind that sesame oil is very intense and you only need a little bit of it to make it flavourful

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Garnish the mushroom with a parsley leaf for decoration.

Broccoli & Feta Salad

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As promised, here is my first Broccoli recipe of the week and of the year! This recipe is low in carbohydrates, high in monounsaturated fats, vegetarian, easy to make, can be kept in the fridge and it will impress everyone if you take it to a picnic or a barbecue! It is also fairly cheap to make and why not, pretty delicious!

I got this recipe from a good polish friend of mine, and she got it from her mother… I haven’t tracked it further than that, but something that already passed on one generation deserves some recognition.

Ingredients (3 to 4 people)

  • 1 Broccoli (medium to big size)
  • 200 gr of Greek Feta Cheese or low fat Feta Cheese
  • 2/3 tablespoons of sunflower seeds
  • Extra virgin Olive oil
  • One fresh garlic clove
  • Dijon Mustard

As I explained yesterday, it is important to cook broccoli (and every other veggie as well) as little as possible and with the method that will interfere the least with its properties, for this purpose, I have chosen steaming.

You put some freshly boiled water into a big cooking pot and put the steamer on top of it. They come in standard measures and they fit most regular sized casseroles. This one is from Lekue and it’s made of super silicone, highly resistant to heat, can stand over and microwave. This company produces a huge range of funky looking silicon utensils for the kitchen, most of them super useful, and easy to clean.

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Wash the broccoli and cut it in small stalks to facilitate cooking and to make it easier to assemble the salad afterwards. Place the florets into one or two of the levels of the steamer, sprinkle with salt and put on the lid.

In medium heat so the water keeps boiling, leave to steam for 8 to 10 minutes, pretty much until is cooked to the level you like it. Bear in mind that steaming will always leave the vegetables more “al dente” than traditional boiling.

While this happens, put the sunflower seeds in a pan and toast them lightly, without adding any oil. It is really not needed! Just be careful because they go from nothing to burnt in a second if you are distracted! (You can tell it’s happened to me, right?)

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With the help of a mortar and a pestle (if you have one) peel and cut the garlic clove and be careful… it is very easy to overdo it with the garlic… make sure it is fresh, since old garlic can get stingy, and you can start with just half one clove and take it from there…

So add half a clove to the mortar, a pinch of salt, a teaspoon of Dijon Mustard and mash together carefully with the pestle. Then start adding the olive oil making sure the mixture joins together nicely and becomes a proper dressing. It will need 2 to 4 tablespoons of oil.

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Let the broccoli cool down and loose the water from the steamer and then add it to a big serving bowl. Break the feta cheese on top in rough chunks and sprinkle with the toasted seeds. Add dressing, mix well.

Enjoy…

PS. The salad picture is not mine, I will exchange for the real one tomorrow, I have realized that for some reason, I didn’t take one of the final result :…(