It's time to say no to sad sandwiches at your desk, or unhealthy fast food choices made when you're hungry. We've found some delicious and hearty salads, that, with a little commitment to preparation beforehand, will keep your belly satisfied and your wallet a little happier too!
Research suggests that those with a lower BMI (body mass index), generally have a salad or veg based dish as one of their daily meals. Now, we know it's Winter, but these salads can be enjoyed warm or chilled and they're filled with ingredients such as beetroot, kale and quinoa, making them superfood forces to be reckoned with. Read on for the recipes!
Beetroot, Chickpea and Spinach Salad
This salad from Daisies and Pie has lovely earthy flavours, simply dressed and totally moreish. Make it your own by adding some grilled halloumi or crumbling in some feta cheese and serving with crusty bread.
Why you should: Beetroots are high in immune-boosting vitamin C, fibre, and essential minerals like potassium, essential for healthy nerve and muscle function, and manganese, which is good for your bones, liver, kidneys, and pancreas. They've also been known to help lower blood pressure and reduce inflammation in the body.
100g baby spinach leaves
250g cooked baby beetroot - sliced into quarters
1tbs olive oil
1tbs Balsamic vinegar
1tsp Maille French mustard
salt & pepper
Scatter the baby spinach, chickpeas and cooked beetroot onto a large serving plate.
Mix a quick salad dressing - simply whisk together the olive oil, Balsamic vinegar and mustard with a pinch of salt and grind of black pepper.
Drizzle the dressing over the salad just before serving.
Original Recipe from Daisies and Pie
Kale and Asian Pear Salad
The pears are truly the stars in this salad from A House in the Hills, The kale is a perfect match for their sweetness, and combined with the tart dressing and the pecans - absolute deliciousness! If Asian pears aren't available, you can use any variety you'd prefer.
Why you should: Pears are packed full of dietary fibre and anti oxidants, as well as vitamins C, K and B2 and minerals such as calcium, manganese and magnesium. Plus, kale packs a nutritional wallop, giving you loads of vitamins and minerals, that help to lower your risk of heart disease and diabetes, protect your eyes and lower cholesterol.
2 bunches kale, any woody stems removed
2 medium Asian pears, cored and cut into slices
1/cup cup pecans, rough chopped
1/2 cup + 2 tablespoons Extra Virgin olive oil
1 small shallot
2 tablespoons whole grain dijon mustard
2 tablespoons vinegar
juice of one large lemon
1/8 teaspoon sea salt
1/2-1 tablespoon honey or maple syrup
1 large clove crushed garlic
Maldon salt and fresh cracked pepper
In a small mixing bowl combine olive oil, shallot, champagne vinegar, lemon juice, garlic, mustard, honey or maple syrup and sea salt. Adjust salt and honey to taste.
Use coconut oil to lightly coat a saute pan. Cook kale in batches over medium low heat until bright green and slightly soft.
Pile kale onto a large serving plate, top with sliced pears and pecans. Dress to your preference. Sprinkle with maldon salt and fresh cracked pepper.
Original Recipe from A House in the Hills
Warm and Roasted Winter Salad Bowl
The ultimate bowl of winter comfort food from Glow with Angela! Potatoes and green beans are roasted until golden and then tossed with warm rainbow quinoa, shredded kale, green onion, and a quick red wine vinaigrette. I topped it with crunchy pumpkin seeds and sliced avocado. Feel free to change up the potatoes with what you have on hand. Instead of quinoa, bulgar wheat or couscous might work nicely too.
Why you should: Don't shun the humble spud, when cooked correctly it's a superfood in it's own right. They contain Vitamin B6, which is a key player in making sure the bodies systems function correctly during sports and endurance events. It also helps to keep our cardiovascular and nervous system in tip top condition. Plus, quinoa is a full of protein, meaning this salad will keep you full and happy long into the afternoon.
FOR THE SALAD:
1 cup uncooked rainbow or regular quinoa + 1.5 cups water
3/4 pound potatoes, chopped into 1/2-inch chunks (about 2 1/2 cups)
1 pound fresh green beans, trimmed and chopped into 1-inch pieces (about 3 cups)
2 extra-large or 3 large garlic cloves (peel left on)
1 tablespoon extra virgin olive oil
1 cup stemmed and finely chopped kale (I used lacinato, but curly works fine too)
3 green onions, thinly sliced
3 tablespoons pumpkin seeds (I added a handful of sesame seeds at the last minute too)
FOR THE DRESSING:
1/4 cup red wine vinegar
1/4 cup extra virgin olive oil
2 teaspoons Dijon mustard
1/4 teaspoon pink Himalayan salt or fine grain sea salt
Freshly ground pepper, to taste
Preheat oven to 400F and line one extra-large (or 2 large) baking sheets with parchment paper.
Place the chopped potatoes, green beans, and garlic cloves (leave the peel on) onto the baking sheet. Toss with the oil and season with a generous amount of salt and pepper. Spread into an even layer. Roast for 15 minutes, remove from the oven and flip, and continue roasting about 10-20 more minutes until the potatoes and beans are tender and golden. Watch closely during the last 10 minutes to avoid burning.
Meanwhile, cook the quinoa by adding the quinoa into a medium pot along with 1.5 cups water. Bring to a low boil, reduce heat to medium-low, cover with lid, and cook for 13-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat, fluff with a fork, and leave the lid on to keep warm.
Prepare the dressing by whisking the dressing ingredients together in a small bowl. Set aside.
Chop the kale and green onions.
When the vegetables are finished roasting, remove garlic cloves and set aside. Spoon the potatoes and beans into a large serving bowl. Stir in the quinoa and the other chopped vegetables.
Trim the end off each garlic clove and push the roasted garlic out. Finely chop or mash the garlic.
Whisk the garlic into the dressing until combined. Pour all of the dressing onto the vegetables and toss to coat.
Season with salt and pepper to taste and serve immediately.
Leftovers can be reheated in a saucepan with some oil and the salad will keep in the fridge for a few days.
Tip: To boost the protein even more, try adding chickpeas, adzuki beans, great northern beans, or lentils. Roasted chickpeas would be nice too!
Original Recipe from Glow with Angela
Why not complement your healthy lunch with a midday class? Check out the timetable here!
7 February 2017