Recipes: Super healthy salads | Press and Journal


Life that includes little bodily exercise and plenty of quick and processed meals are fuelling weight points and weight problems, leading to dramatic will increase in most cancers charges throughout Scotland and past, based on a latest report from the World Most cancers Analysis Fund, a number one authority on the hyperlinks between food plan, weight, bodily exercise and most cancers prevention and survival, and backed by the Scottish Most cancers Prevention Community.

Being a wholesome weight and making bodily exercise a part of on a regular basis life are simply as necessary as consuming a food plan wealthy in wholegrains, greens, fruit and beans. And at the moment of 12 months, when there’s a number of scrumptious, contemporary produce round, it’s the best time to attempt these wholesome summer time salads.

Right here, three well being info specialists share their recipes for tremendous salads.

Sarah James has created a broad bean, mint and feta cheese salad. “They are saying you eat with you eyes, and for me this salad is a visible masterpiece. I merely love the colourful inexperienced of the broad beans, and the mixture with the freshness of mint, salty feta and wholegrain goodness of quinoa. It’s the style of summer time in a bowl.”

Brighten up your day with this vibrant and wholesome rainbow rice and hen salad from Sarah Toule: “This hen salad is filled with superb colors and flavours. It’s a filling and wholesome salad – an effective way so as to add a number of greens and fruit to your food plan.”

Rachel Clark has created a scrumptious cous cous salad. “Cous cous is a extremely versatile ingredient so it’s a retailer cabinet staple for me. It’s nice for salads and I’ve used olives and feta on this recipe so as to add loads of flavour. It’s the proper possibility for a wholesome packed lunch – fast to arrange and bursting with flavour.”

  • Go to: The World Most cancers Analysis Fund on www.wcrf-uk.org/uk/

Broad Bean, Mint and Feta Salad

SERVES 2

  • 80g dried quinoa
  • 160g broad beans, contemporary (podded) or frozen
  • four giant mint leaves, finely chopped
  • 2 tbsp lemon juice
  • 2 tbsp balsamic vinegar
  • 2 tsp olive oil
  • Freshly floor black pepper, to style
  • 100g rocket
  • 100g child spinach, roughly chopped
  • 30g feta cheese, cubed
  1. Rinse the quinoa underneath chilly water, then add to a saucepan with 400ml of water. Convey the water to the boil, scale back to a low warmth and canopy, leaving to simmer for 10–15 minutes, till the grains are tender and begin to unwrap.
  2. Whereas the quinoa simmers, add the broad beans to a saucepan of boiling water, and prepare dinner for 2 minutes (4 minutes for frozen broad beans). Drain, refresh underneath chilly water, drain once more then pop the beans out of their thick, pale skins (optionally available).
  3. Add the mint, lemon juice, balsamic vinegar, olive oil and black pepper to an empty jam jar or tight-sealing pot. Put the lid on and shake vigorously to make the salad dressing.
  4. As soon as the quinoa is cooked, drain off any remaining water, and break up between two plates. Add half the rocket, spinach and broad beans to every plate, and drizzle over the dressing.
  5. Prime with the feta cheese, and serve.
  6. As an alternative of quinoa, attempt serving with wholegrain cous cous, bulgur wheat or pearl barley.

Cous Cous Salad

SERVES 2

  • 100g cous cous (raw weight)
  • 180ml boiling water
  • 1 tsp olive oil
  • 10g butter
  • 75g inexperienced beans
  • 1 purple pepper, sliced into 2cm items
  • 2 shallots, finely diced
  • 2 tomatoes, diced
  • four black olives, chopped
  • 20g feta cheese, cubed
  • 2 tbsp lemon juice
  1. Place cous cous within the boiling water in a saucepan, including the olive oil, and permit to face for 5 minutes with out heating.
  2. Add butter and gently warmth for 5 minutes, then permit to chill.
  3. In a separate pan, prepare dinner the inexperienced beans for 5 to 6 minutes, permit to chill, after which chop into 2cm items.
  4. Add the inexperienced beans, sliced peppers, shallots, tomatoes and black olives to the cous cous.
  5. Crumble the feta cheese into the dish. Pour the lemon juice on prime, combine all collectively and serve.

Rainbow Rice and Hen Salad

SERVES 2

  • 1 small gem lettuce
  • eight tbsp chilly pre-cooked brown rice (60g raw weight)
  • 150g chilly cooked hen, lower into bite-sized items
  • 2 medium tomatoes, diced
  • 5cm piece of cucumber, diced
  • 2 spring onions, finely chopped
  • 1 small yellow pepper, diced
  • 1 ring pineapple canned in pure juice, drained and lower into small items
  • Half a purple apple, diced (use lemon juice to forestall it turning brown)
  • four dried apricots, finely chopped
  • Half tbsp sultanas
  • 1 tbsp flaked almonds

FOR THE VINAIGRETTE

  • 1 tsp olive oil
  • 2 tsp white wine vinegar
  • Freshly floor black pepper
  • 1 tbsp low-fat Greek yoghurt
  1. Organize the lettuce leaves on serving plates to appear to be petals.
  2. Place the rice and hen in a mixing bowl with the remaining components and stir gently collectively.
  3. Make the French dressing by mixing the components collectively. Costume the salad with the French dressing and toss flippantly.
  4. Spoon the salad on to the ready serving plates on prime of the lettuce leaves.



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