Here’s a quick, summery recipe that’s super-light, rich in taste, and requires practically no skill in the kitchen! I try to include one salad a day, which can get exceptionally tiresome, so it’s fun to mix up the ingredients a little, and to depart from the safety Niçoise. This yummy summer salad is refreshingly light, yet still filling, packed with nutritious contents, and is easy & quick to make! You’ll spend a maximum 20min to complete the whole thing including the c.15 minutes it takes to bake the salmon. Hope you like it! Click more to get the full nutritional benefits and ‘instructions’. Bon ap! Faya x
Salmon is high in protein with 22 grams per 100 (good for muscle repair and growth). It’s also rich in omega-3 fatty acids – ‘good’ fats which help reduce inflammation, improve cell function, and shown to promote an improved brain function. It’s low in cholesterol and sodium, and has 0 grams of carbohydrates, fibre and sugar.
Beetroot is very low in Saturated Fat and Cholesterol. It’s a good source of Vitamin C (immune boosting), Iron (blood oxygenation) and a very good source of Dietary Fibre (promotes functional digestion). Betacyanin – the pigment that gives beetroot its colour and makes it impossible to wash off your clothes (BE CAREFUL!), is an antioxidant shown to help reduce the oxidation of LDL (bad) cholesterol. This helps protect artery walls and reduce the risk of heart disease and stroke. One downside with beetroot it’s pretty high in calories and sugar so avoid eating to much of it at once!
Oranges are very low in Saturated Fat, Cholesterol and Sodium. They are a good source of Thiamin, Folate and Potassium, and a very good source of Dietary Fibre and Vitamin C. Again, the downside is a high portion of the calories coming from carbs (simple fruit sugars) so again moderation is key. That said, it only takes a little to transform the salad and lift it out of the bowl!
4) FRESH SPINACH
My favourite power-leaf packed with goodness. It’s basically an A-Z of mineral wealth: it’s an epic source of protein, contains plenty of magnesium, folate, vitamin A, vitamin K, manganese, iron, vitamin B2, calcium, vitamin C, potassium, and vitamin B6. It also contains vitamin E, zinc, dietary fibre, copper and phosphorus. And it’s full of selenium, niacin, and omega-3 fatty acids. That all means; immune boosting, bone strengthening, vision-improving, blood circulation-enhancing goodness, and much more! And all for a budget of practically 0 calories!
Ingredients (to serve 2):
4 x small beetroots
2 x oranges
150 grams of fresh spinach
50g sunflower seeds
2 x 150g wild alaskan salmon fillets
1 x tablespoon olive oil
Sprinkling of salt and pepper
2 x tablespoons finely chopped basil
1. Boil the beetroots with the shell on. Peel, slice and let them cool off.
2. Peel the oranges and cut into very thin slices.
Salmon Parcel in the oven:
Add olive oil, fresh lemon and some basil. Bake the for c.15 minutes. Toss the spinach on a plate and layer the beetroot and oranges. Add the salmon. Pour over the dressing. Lightly toast the sunflower seeds and sprinkle over the top. Serve and devour :)
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