RecipesReview

Easy, Healthy Super Salads

posted by dancarternow May 18, 2015 0 comments

I thought for a change, I would write a short blog post on a couple of my favourite lunch recipes. It’s so hard to find a healthy recipe that actually fills me up without eating 3x the suggested portion size. Living with an athlete and having an active lifestyle, healthy eating is important to me. You feel SO good when you are eating nutritious, healthy food. Raw kale is the perfect salad base, containing a healthy amount of Vitamins A,K,C, B6, as well as calcium and magnesium. Chicken is such a great source of meat, high in protein and very low in fat. For me, the perfect lunch has a few key requirements:

  • High in protein
  • Contain as many vegetables as possible
  • High in ‘good’ fats
  • Low in ‘bad’ fats
  • Vitamin-packed
  • Tastes good!

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Chicken and Avocado Superfood Salad

Serves: 1 | Prep Time: 5 Minutes | Cook Time: 10 Minutes | Total Time: 15 Minutes

Ingredients:

  • 1-2 chicken breasts, uncooked
  • 2-3 handfulls of kale, raw and washed
  • 1 avocado
  • 2 tbsp sunflower seeds
  • 20g Feta cheese
  • 1 tbsp extra virgin olive oil
  • 1 handfull of parsley, chopped finely
  • 2 wholegrain pita breads
  • Salt and pepper, to season

Method:

  • Preheat a griddle pan, on a medium to high heat for around 5 minutes.
  • Slice through the middle of the chicken to ‘butterfly’ it out to speed up the cooking time.
  • Season with salt, pepper, rosemary and thyme before placing it in the pan.
  • Grill for 3 minutes before turning and cooking for another 3 minutes, or until the chicken is cooked through.
  • While the chicken is cooking, chop the feta cheese and avocado and place in a bowl with the kale.
  • Toast the pita breads before slicing the chicken breasts.
  • Lay the chicken breasts over the kale and garnish with the remaining ingredients.

salmon lol

Smoked Salmon Salad

Serves: 1 | Prep Time: 10 minutes | Cook Time: 10 minutes | Total Time: 20 minutes

Ingredients:

  • 100g Smoked Salmon
  • 1 ripe avocado
  • 6 cherry tomatoes, halved
  • 2 handfulls of rocket, washed
  • 1 egg
  • Wholemeal bread of choice (I used a freshly baked Walnut loaf)
  • Pinch of pumpkin seeds
  • 1 tbsp extra virgin olive oil
  • Salt and pepper, to season

Method:

  • Place the egg in a pan saucepan and fill with water. Bring to the boil and cook for 5 minutes. The white should be cooked and the yolk runny.
  • Place the rocket in a bowl and toss with the pumpkin seeds, olive oil and cherry tomatoes.
  • Cut the avocado into small chunks and add to the salad, along with the salmon and seasoning.
  • Serve with a couple of slices of fresh wholemeal bread and your perfectly cooked egg.

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