OK, so it’s hardly festive-themed food, but in my calendar, we’re not quite there yet. In the meantime, I’m staying on the straight and narrow with this immensely nutritious ‘Grilled Salmon, Quinoa, Lentils Avocado and Almond’ dish. Weighing in at a reasonable 480 calories with just 20 minutes of low-intensity preparation time, it ticks so many healthy boxes and leaves me feeling totally contented… though obviously a Selfridges mini mince pie (my personal kryptonite) complements it beautifully for dessert ! Read more here…
1) SALMON; 200g baked fillet. High in protein with 22 grams per 100 (great for growth and muscle repair). 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.
2) QUINOA; 100g. A super seed which provides your body with all 9 essential amino acids (making it a complete protein – great for veggies), whilst being gluten-free, cholesterol-free, very low sodium, and it’s almost always organic. It’s also rich in magnesium (for energy release & good circulation) and phosphorus too (for cell repair and energy storage). For reference – 1/3 cup (c. 60g) of cooked quinoa has c. 160 calories, 2.5g of fat (zero saturated), 3g of fiber and a chunky 6g of protein! Add in some lentils to the mix for added protein, and a more diverse texture to keep your mouth guessing!
3) AVOCADO; one half of a ripe avocado. Packed with healthy fats and a decent amount of dietary fibre too (27g per 100g), the good monounsaturated fat work wonders for skin, hair, training results and general well being. It also boosts levels of HDL (“good”) cholesterol, which can help to protect against damage from free radicals. You don’t need to skip fats to lose weight – the body needs them for a range of functions, and avocado is rich in what we need! So too are almonds for that matter – throw them in too!
1. Pop the salmon fillet into the oven in a tin foil parcel with some olive oil and lemon and let it bake for 10-15minutes.
2. To cook quinoa, just treat it like rice – cover it with water or vegetable broth and boil until soft, that’s about 10 – 15 minutes. It’s lovely on it’s own or add some olive oil, sea salt, lemon juice & spices.
3. Slice some avocado.
4. Finally, eat!