Salads

Watercress, Avocado and Orange Salad

Preparation time – 10

Serves - 2

What you'll need...

2 oranges

2 bunches watercress, stalks removed

1 cup chickpeas, cooked

1 large avocado, diced

Juice ½ orange

2 tablespoons olive oil

1 tablespoon white-wine vinegar

2 teaspoons Dijon mustard

Coarse salt and ground pepper

4 tablespoons of crème fraiche

½ teaspoons chilli flakes

To prepare...
  1. Teaspoon out the segments of the oranges

  2. Place in a bowl

  3. Add the watercress, chickpeas and avocado

  4. In a jug, whisk together the orange juice, oil, vinegar, mustard, salt and pepper

  5. Pour over the salad and toss

  6. Divide the salad into 2 serving bowls

  7. Top with chilli flakes and dollops of crème fraiche.

Beet, Sweet Potato and Goats Cheese Salad

Preparation time – 10

Cooking time – 20 minutes

Serves - 2

What you'll need...

Sweet potato fries

4 large slices of goats cheese, rind on

4 beet balls, cooked and cubed

2 tablespoons Balsamic glaze

2 teaspoons olive oil

2 sprigs mint

To prepare...
  1. Prepare sweet potato fries

  2. Place cooled fries evenly on 2 plates

  3. Top evenly with cubed beets

  4. Place the goats cheese on a foil lined baking tray and place under a hot grill until the top is golden

  5. Lay on top of the beets, 2 slices on each plate

  6. Top with glaze and oil

  7. Garnish with mint.

 
Rocket Salad
What you'll need...

3 handfuls podded peas

2 handfuls rocket

2 sprigs of mint

Juice of 2 lemons

Olive oil, salt and black pepper to taste

80 g parmesan shavings

½ handful almonds

To prepare...
  1. Mix all ingredients together in a bowl and serve.

Rich in...

Peas (legume) - plant protein, fibre, B-vitamins, iron, calcium, folate, potassium, phosphorus, and zinc

Rocket (Arugula) - folic acid, vitamins A, C and K, potassium, manganese, iron, calcium and carotenoids, good for eye health

Mint - vitamins A, B6 and C, fibre, folate, iron, manganese, calcium, magnesium and potassium

Lemon - vitamin C and potassium

Olive oil - rich in monounsaturated fats. Extra virgin olive oil contains the antioxidants polyphenols and oleic acid

Parmesan - vitamin A, B6, B12, C, D, E and K, calcium, sodium, zinc, phosphorus, potassium and iron

Almonds - vitamin B3 (niacin) and E, calcium, phosphorous, iron, magnesium, zinc, selenium and copper

 

       MICHELLE BOEHM

BANT Registered Nutritionist,  

Registered Nutritional Therapist CNHC & Health Coaches Academy Certified Health Coach

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© 2016 by Michelle Boehm