MY PICNIC POWER-SALAD !!!

Quinoa Fish Salad Picnic Healthy

In a rare turn of fate, London is experiencing a very long summer (6 days in a row). To celebrate this unlikely occurrence, it was high time for a little picnic in the park, and for the occasion I decided to make my nutritious ‘Quinoa, Rainbow Trout & Pomegranite salad‘ which I think was a smash hit given the empty plates! The salad is pretty straight forward to make and only takes c. 30 minutes to make from start to finish, (or c .15 minutes excluding the time it takes for the quinoa to cook and fish to bake) and serves a sociable party of 6. All-in, 100g of the salad provides c. 31g of high quality protein, and c. 280 healthy calories. I often use Quinoa in my recipes, as it tastes just a good cold in a salad as a it does steaming hot with Tuna. It’s a super-seed which provides all 9 essential amino acids (making it a complete protein). Along with the fish and beans / pulses, this dish makes for a protein rich salad packed with vitamins and minerals as well as slow releasing carb-energy. The Pomegranate may seem a bit “out-there” but I personally love the surprising texture and sweetness it adds to the dish – super summery!

Click MORE to learn extra about my choice of ingredients and get the ‘how to’… :) Faya

1) Pomegranate
Pomegranates are pretty versatile and can be eaten solo as a healthy refreshing snack, drunk as a juice or in this case as part of my salad. They’re rammed full of antioxidants which help buffer the effects of free radical damage to cells caused by oxidation – always favourable. They are a great source Dietary Fibre (4g per 100 grams) & also contain good amounts of Folate to promote cell repair and maintenance. As ever, they’re also a cracking source of Vitamin C for an immune boost, and Vitamin K for healthy circulatory function. Did I mention they taste sweet and crunchy too?

2) Rainbow Trout
Rainbow trout is low in fat (6g per 100g, saturated fat 2g per 100g) and an excellent source of lean protein (23gram per 100grams). It is also a good source of Niacin, Vitamin B6, Phosphorus and Selenium, and a very good source of Vitamin B12. Most of all though, it has a fabulous, chewy texture and savoury flavouring, both of which complement the sweet edge of the pomegranate.

Salad Ingredients
1 x 250g Tin of Chickpeas
1 x 150g Tin of Kidney beans
1 x red pepper
A clutch of Fresh basil leaves
1 x large pomegranate
1 x 150g Tin of Sweetcorn
1 x stalk of celery
c. 10 x baby plum tomatoes

How to:
1. Rinse vegetables
2. Chop
3. throw them all in the bowl & mix together – engage your core 😉

Rainbow Trout
2 x fillets of Cleaned Trout
2 x tbsp of olive oil
2 x lemons
Salt & Pepper

How to:
1. Place the trout on a large piece of foil. Make a few incisions in the trout skin to help promote flavour absorbtion.
2. Wrap the foil around the fish to make a parcel.
3. Bake in a preheated oven at 180° C for 15-20 minutes.

Mix together, and just enjoy! Yum!!! Faya x

QuinoaSalad-2

 

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