Summer is here! Here are 4 quick, easy, nutritious meals-in-a-bowl!
SUPERFOOD SALAD (by Jamie Oliver)
This is a recipe I always turn to when I want just a salad for a main meal – it’s satisfying, light, full of flavour, and super nutritious. Full of healthy fats, protein, complex carbs, and antioxidants – this is the perfect one-meal salad to ensure you are getting everything you need.
- 2 sweet potatoes (350g each)
- 1 pinch of dried chilli flakes
- 1 pinch of ground coriander
- 1 small pinch of ground cinnamon
- olive oil
- 200 g quinoa
- 320 g broccoli
- 35 g mixed nuts , such as walnuts, almonds, Brazils
- 1 pomegranate
- extra virgin olive oil
- 2 limes
- 1 splash of balsamic vinegar
- 40 g mixed sprouts
- 1 punnet of salad cress , (use a mixture of varieties, if possible)
- 1 bunch of fresh coriander (30g)
- 1 fresh red chilli
- 1 ripe avocado
- 20 g feta cheese (I use goat’s cheese for extra creamy deliciousness!)
Preheat the oven to 200°C/400°F/gas 6.
Scrub and chop the sweet potatoes into 2.5cm chunks. Place into a roasting tray with the chilli flakes, ground coriander and cinnamon, a drizzle of olive oil and a little sea salt and black pepper, then toss well.
Spread out into an even layer and place in the hot oven for 15 to 20 minutes, or until golden and crisp.
Meanwhile, cook the quinoa in boiling salted water according to the packet instructions.
Slice the broccoli into small florets, then halve and finely slice the stalk. Place into a heatproof colander and rest it over the quinoa pan. Cover and steam for 3 minutes, or until just tender.
Once cooked, drain and rinse the quinoa under cold running water, then leave to cool along with the broccoli. Remove the sweet potato from the oven and leave it to cool, too.
Meanwhile, toast the nuts in a dry frying pan over a medium-high heat for 2 to 3 minutes, then transfer to a pestle and mortar and crush lightly.
Halve the pomegranate and squeeze half the juice into a large bowl. Add 3 times as much extra virgin olive oil, the lime juice and balsamic vinegar. Whisk well and season to taste.
Add the cooled broccoli and sprouts to the dressing, then snip in the cress. Roughly chop the coriander (stalks and all), finely slice the chilli and add to the bowl along with the quinoa and sweet potato.
Toss well, spread out on a serving platter, then scoop out and dot over the avocado flesh.
Bash the reserved pomegranate half with a wooden spoon so the seeds come tumbling out and scatter these over the platter along with the nuts, snip the cress on top, then serve with the feta crumbled over the top.
BEAN, TAHINI & CHESTNUT SALAD
(adapted from Green Kitchen Stories)
The beans and chestnuts in this salad supercharge the protein content, making it super filling and balancing out those blood sugar levels, making it a great main meal. Packed with healthy fats from the chestnuts and avocado, and phytonutrients from the fruit and veggies.
- 200g sweet chestnuts (either whole if in season – October to early Winter – or bought from the supermarket
- 500 g mixed beans (either from a tin or soaked overnight and cooked – black beans, butter beans, fava beans and pinto beans are all great options)
- 1 bunch of spinach, torn in big pieces
- 2 avocados, diced
- 1 apple, diced
- 2 purple carrots (or orange if purple is not available), sliced
- 1 bunch of fresh coriander, chopped
- 2 tbsp Tahini
- 4 tbsp extra virgin olive oil
- 1 tbsp raw honey
- 2 tbsp lemon juice
- sea salt and pepper to taste
Preheat the oven to 400F/200°C.
If using whole chestnuts, use a small sharp knife to cut a cross into the skin of the chestnuts. Put them in a pan and roast until the skin opens and the insides are tender, about 30 min.
Meanwhile, combine the beans in a big bowl, add spinach, avocados, apples, carrots. Set aside and start preparing the dressing.
Whisk all ingredients in a small bowl until it becomes creamy. Taste and season with salt and pepper.
Remove the chestnuts from the oven. Peel them while they are warm and add half of them to the salad. If using bought chestnuts, add half to the salad.
Add half of the dressing, and toss everything until well combined. Top with a bunch of chopped fresh coriander.
Serve with some chestnuts and dressing on the side.
SOBA NOODLE & TOFU SALAD
(adapted from Green Kitchen Stories)
The Asian inspired flavours make this salad perfect for the warmer months – perfect combined with a jasmine tea and a sunny spot in the garden.
- buckwheat soba noodles, for 2 persons
- ½ a courgette (sliced thin, in the same shape as noodles)
- 2 tbsp toasted sesame oil 1 tsp rice vinegar (optional)
- ½ lime, juice
- Herb marinated tofu 200g firm tofu (ideally fermented)
- 2 tbsp extra virgin olive oil
- 1 handful of fresh herbs (coriander, parsley or mint)
- 1-inch fresh ginger, minced
- salt & pepper, to taste
Vegetables & fruits
- 4 cherry tomatoes, quartered
- 4 small broccolinis
- 1 beetroot, thinly sliced
- 4 tbsp edamame beans, blanched
- 2 slices melon
- 2 tbsp sesame seeds, toasted
- 1 handful mixed sprouts, for serving
Preparing the tofu: Combine the olive oil, herbs, ginger and salt & pepper in a food processor or chop by hand. Drain the tofu, pat dry, and cut into big cubes. Pour the marinade over the tofu and set aside for about 30 minutes.
Preparing the noodles: Boil the noodles according to the packet instructions. Drain and rinse in cold water. Add the sesame oil, rice vinegar and lime juice and stir until combined. Add the courgette noodles and combine. Leave to cool.
Assembling the salad: Place the noodles in two bowls. Top with tomatoes, broccolinis, beetroot, edamame, melon, tofu and sprouts. Sprinkle with sesame seeds. Serve!
QUINOA, BROCCOLINI & ASPARAGUS SALAD
(adapted from The Chef Gets Healthy)
This salad is super light, refreshing, and cooling – an absolute winner for the Summer months. The addition of the green fibrous vegetables make it extra satisfying, and turbo boost vitamin, mineral, and antioxidant content, and the fennel, cumin, mint, and capers make this delicious summer salad come alive with flavour.
- 2 heaped tablespoons plain Greek-style yoghurt (coconut or cashew yoghurt if dairy-free)
- sea salt and cracked black pepper.
- 2 small handfuls of fresh mint leaves.
- 2 pinches ground cumin.
- 3/4 cups (150g) quinoa.
- 1 bunch broccolini, ends trimmed and cut into 3cm lengths.
- 1 bunch asparagus, ends trimmed and cut into 3cm lengths.
- 1 bulb baby fennel.
- 1 tablespoon salted baby capers, rinsed and roughly chopped.
- 1 small handful of fresh dill, chopped.
- finely grated lemon zest and juice of 1 lemon.
- extra virgin olive oil, for drizzling.
Place the yoghurt in a bowl and season with salt and pepper. Finely chop half the mint leaves and mix into the yoghurt. Sprinkle with a pinch of cumin, then cover and place in the fridge until needed. Toast the quinoa in a heavy-based saucepan over medium heat, stirring constantly, for 2 minutes.
Add 2 cups (500 ml) water and bring to the boil, then reduce the heat and hold at a simmer for 15 minutes. Turn off the heat and set aside, covered, for 5 minutes to allow the quinoa to absorb any remaining liquid. Transfer the quinoa to a large bowl and place in the fridge, uncovered, for about 10 minutes to cool. Meanwhile, bring a saucepan of salted water to the boil and blanch the broccolini and asparagus for 1 minute, then drain and refresh under cold water to stop the cooking process. Set aside until needed. Use a sharp knife to remove the stalks from the fennel bulb. Reserve the fronds and discard the stalks. Cut the fennel in half lengthways, then slice into thin strips and place in a bowl of iced water to keep it fresh and crisp. (You could also use a mandoline, or a vegetable peeler to peel long strips.) Remove the cooled quinoa from the fridge. Add the broccolini, asparagus, fennel, capers, dill, lemon zest and juice, remaining mint leaves and pinch of cumin, reserved fennel fronds and a good drizzle
of olive oil. Mix carefully so you don’t bruise the herbs and then season with salt and pepper, to taste. Serve the quinoa salad with a dollop of the mint and cumin yoghurt on top.