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.

Marinated lamb with Capsicum & Onion

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I found a recipe very similar to this one in a diet friendly collection of recipes recommended by a well-known personal trainer and dietician called Louise Parker. She has a pretty good method that reduces the carbs to a minimum and emphasizes the importance of an active lifestyle, and eating what she calls “beautifully” basically always enjoying what you are eating. If you are not enjoying it, and it is so delicious, why waste your calorie intake with it. Pretty sound logic to me!

Anyhow, I tried one of her recipes and I made my own version of it, that I would like to share here.

This recipe is very low in carbs, high in protein and low in fat, and makes a perfect dinner for one, two or even a party, since it can be prepared in advance and cooks relatively quickly.

Ingredients (serves 2)

300 gr. lean lamb steak

½ an onion

¼ red capsicum

Skewers

For the marinade

1 lemon

2 cloves of garlic

1 teaspoon of chili flakes

Salt & pepper

½ teaspoon of cumin

Cut the meat alongside two create two long and narrow pieces and then cut into 1 inch cubes. Prepare the marinade with the juice of one lemon, 2 crushed garlic cloves and all the spices and mix with the meat. I suggest you store it in a tight closed box because it smells really strong of garlic. It is best if left overnight, but if you don’t have time, at least needs to sit there for an hour.

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Chop the onion and the capsicum in large quarters and build the skewers alternating meat, onion and pepper. Set in a tray, over cooking foil sprayed with olive oil and put in a preheated over (180C) for 8 minutes, then turn on the grill and grill for 2 minutes on each side until golden/charred according to your preference. (remember that the grill only works when the tray is around 10 cm from it, so don’t put the tray very far down the oven.

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I served it with broccoli tender stems lightly pan roasted and Goma dressing. The Goma dressing is a Japanese sesame dressing with a nutty toasted flavour that goes fantastic with broccoli. You can find it in Japanese food shops.

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