KALE, SMOKED TROUT AND AVACADO SALAD

A cooked serving of farmed rainbow trout contains approximately 999 milligrams of omega-3 fatty acids eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA (found in fatty fish and algae). That far exceeds the 250-500 milligrams per day recommendation that the World Health Organization recommends. Also, that same serving contains only 245 milligrams of omega-6 fatty acids

SERVES 2 COOKING TIME 15mins

Ingredients

1 teaspoon minced garlic

Pinch of salt

1 tablespoon extra-virgin olive oil

Olive Oil Extra Virgin

Olive Oil Extra Virgin

2 teaspoons red-wine vinegar

Pinch of pepper

3 cups lightly packed baby kale

¼ cup flaked smoked trout

¼ firm ripe avocado, sliced or diced

1 tablespoon finely chopped red onion

Method

1. Mash garlic and salt together with the side of a chef’s knife to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl.

2. Add kale; toss to coat. Serve topped with trout, avocado and red onion.

KALE BROCCOLI AND APPLE SLAW SALAD

phosphorus, and iodine. Additionally, a good source of vitamin B5, protein, molybdenumHearty egg breakfast bursting with selenium, biotin, vitamin B12, vitamin B2, ,vitamin D and vitamin A.

SERVES 4 COOKING TIME 15mins

Ingredients

2 bunches kale chopped

2 cups shredded broccoli

1/2 cup sunflower seeds

1/2 cup slivered almonds

1/2 cup dried cranberries

1-2 granny smith apples cored and sliced

2-3 TBS crumbled goat cheese.

1 avocado peeled, deseeded, and sliced

Method

1. Combine all ingredients into a serving bowl and mix together.

2. Toss with Orange Muscat Champagne Vinaigrette

SPICY CUCUMBER SALAD, FRIED TOFU

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water andfiber.

SERVES 4 COOKING TIME 25mins

Ingredients

14 oz. extra firm tofu, drained

1 Tbs sesame oil

2 large cucumbers, sliced thin

a few dashes salt

3 large carrots, shaved into ribbons

3 green onions, chopped

1/2 c cilantro leaves and stems, loosely packed

1/2 bell pepper, sliced into thin strips

1/4 – 1/2 or more red or green chili pepper, seeded and sliced into thin strips

1/3 c plain roasted almond slices or crushed peanuts

Dressing:

1″ ginger, peeled

1 large or 2 small cloves garlic, peeled

3 Tbs sesame oil

2 Tbs seasoned rice vinegar

1 Tbs soy sauce, lower sodium/gluten free

1 tsp maple syrup or agave

3 Tbs sesame oil

1/8 – 1/4 tsp red pepper flakes

Method

1. Place a nonstick saute pan on medium heat and add 1 Tbs of sesame oil. Cut the tofu into small cubes and add them to the pan. Brown the tofu for about 10 minutes, turning occasionally.

2. Slice the cucumber into a colander and sprinkle lightly with salt. Set aside in the sink to drain for about 10 minutes. Thoroughly rinse the slices and pay dry with a kitchen towel.

3. Combine the dressing ingredients in a food processor. Process until completely smooth.

4. Combine everything in a large mixing bowl. Pour the dressing over and toss to coat. Top with extra nuts, cilantro or green onion tops if you like.

PEA,WALNUT AND AVACADO SALAD

Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus, and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium, and choline

SERVES 2 COOKING TIME 20mins

Ingredients

1½ cup frozen green peas

1 large English cucumber

1 small endive

½ cup watercress, stems removed

1 avocado, diced

50g walnuts, coarsly chopped

3-4 cups arugula

Creamy Cucumber Dressing

the peels and seeds from the cucumber

¼ cup 0% fat Greek yogurt

4-5 Brazil nuts, chopped

1 tsp Dijon mustard

1 tsp liquid honey

1 tsp white wine vinegar

½ tsp salt

¼ tsp black pepper

Method

1. Cook the frozen peas and rinse them under running cold water until completely cooled. Drain and set aside.

2. Peel the cucumber and cut in in half, and then cut each half in half again, lengthwise this time. Scrape the seeds with the tip of a spoon. Save the peels and seeds to make the dressing

3. Slice the cucumber rather thinly and add slices to a large mixing bowl.

4. Slice the endive on the diagonal, fairly thinly, and add that to the cucumber.

5. Add watercress, cold peas, avocado, and walnuts and toss gently until well combined. Set aside.

6. In a small food processor, add all the ingredients of the dressing and process until smooth.

7. Divide the arugula between 2 serving plates and spread loosely to form a bed which will receive your salad.

8. Mound salad in the center of the arugula bed and garnish with endive leaves, avocado slices and walnuts.

9. Drizzle as much salad dressing as you like overtop your salad just before serving.

THAI PRAWN SALAD 

Prawns are even lower in calories and fat than chicken yet with much more protein. As well as being high in protein, prawns contain magnesium, which plays a role in bone development and nerve and muscle function; Zinc, which is good for growing bodies, and selenium, an important antioxidant.

SERVES 2-4COOKING TIME 35mins

Ingredients

500 grams prawns, cooked and peeled

100 grams mixed lettuce leaves

2 Lebanese cucumbers or 1 continental cucumber, sliced

1 punnet (200 grams) baby tomatoes, halved

1/2 bunch mint, leaves picked

1/2 bunch coriander, leaves picked

3 spring onions (white part only), sliced thinly

4 tablespoons roasted and roughly chopped peanuts (optional)

2 tablespoons fried shallots (from Asian grocer)

INGREDIENTS – DRESSING

1.5 tablespoons fish sauce

1.5 tablespoons grated palm sugar or brown sugar

1.5 tablespoons rice wine vinegar

1 garlic clove, minced or smashed with a mortar and pestle

1 lemongrass stalk (white part only), sliced finely or smashed with a mortar and pestle

3 tablespoons lime juice (juice of 1 fresh lime)

• 1 Birds Eye chilli, chopped finely

Method

1. Combine all salad ingredients in a large serving bowl.

2. Combine all salad ingredients in a small cup and stir briskly to combine.

3. Add dressing to salad and mix to combine.

4. Serve immediately.