For more about risk factors for stroke see www.strokefoundation.com.au.

Warmer weather is often inspires us to get fitter and begin looking at healthier eating choices. Salads are high on the menu when gathering with friends at a BBQ, family get-togethers and work functions so why not have a little fun with them?

Salads don’t have to be boring and can in fact be a substantial meal providing important vitamins, minerals and dietary fibre. I have provided you here with 4 different salads, all equally tasty and very nutritious. Use them as is or as a base for building upon or you could also add some grilled chicken, salmon or favorite lean meat to the mix.

It is recommended that you eat a variety of fresh food including raw fruit and vegetables. So this summer, be inventive, try new combinations and give your taste buds a thrill while supporting your wellness and vitality.

Rocket, Strawberry & Parmesan Salad (Serves 4)

4 cups rocket leaves
2 cups sliced strawberries
1/2 cup parmesan cheese, shaved
1/2 cup chopped walnuts
1/4 teaspoon freshly ground pepper
1/8 teaspoon sea salt
2 tablespoons aged balsamic vinegar
1 tablespoon extra-virgin olive oil

Method
Combine rocket, strawberries, cheese, walnuts and salt & pepper into a salad bowl. Drizzle with olive oil and vinegar. Toss gently and serve.

Orange and Avocado Salad with Coriander Vinaigrette (serve 4)

8 cups mixed salad greens
1 cup orange segments
1 avocado, diced
1/4 cup slivered red onion

Vinaigrette
1 cup packed coriander
1/2 cup extra-virgin olive oil
1/4 cup fresh lime juice
1/4 cup fresh orange juice
1/3 teaspoon sea salt
1/2 teaspoon pepper
Pinch of chopped garlic

Make the vinaigrette by pureeing coriander, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth

Combine the mixed salad, orange, avocado and onion in a salad bowl. Toss in vinaigrette and serve immediately.

Beetroot Salad (serves 4)

16 baby beetroots, roasted
Cup macadamias, split in half and roasted
2 handfuls baby beetroot leaves
100ml macadamia nut oil
30ml red wine vinegar
1/4 teaspoon sea salt
1/4 teaspoon pepper
1 teaspoon olive oil

Method
Preheat oven at 200 C
Wash beetroots well and cut into quarters. Place on baking tray with olive oil and place in oven for 15-20 min
Mix together oil and vinegar and season with salt and pepper. Toss beetroots and leaves with dressing in a bowl. Top with macadamias before serving.

Summer Quinoa Salad (serves 4)
1 cup quinoa
1 3/4 cups water
1/4 cup pine nuts
150g feta cheese, crumbled
1/4 cup extra virgin olive oil
1/4 cup lemon juice
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh parsley
2 spring onion, thinly sliced
1/4 cup currants
1/2 teaspoon sea salt

Rinse quinoa and put into saucepan with water and salt. Bring to boil then simmer with lid on until water is absorbed. This should take around 15 mins. Leave to rest while preparing other ingredients. Should be fluffy and look a little like cous cous.
Mix lemon juice, oil, chopped herbs, currants and spring onions in a large bowl. Roast pine nuts in a fry pan for a few minutes or until they begin to change colour. Add to the mix in the bowl. Then combine quinoa and feta in the bowl and give it a good stir. Serve immediately.

More about Nutrition Darling

Image via @nutritiondarling

Welcome to May!
This month’s seasonal fruits are apples, bananas, grapefruit, grapes, kiwifruit,
watermelon, figs, lemons,and persimmons
And vegetables: beanshoots, broccoli, carrot, cauliflower, mushroom, potato,
pumpkin, spring onion and turnip.
Be sure to look out for these foods when next at your green grocers to ensure you getting all the right vitamins and minerals suited to this time of year.
Here is a delicious soup that is easy to make and combines some of these wonderful vegetables. Enjoy!

Love NutritionDarling.

This delicious warming soup contains several of the season’s vegetables and full of the traditional flavors of the Mediterranean. Topped with fresh basil bringing some fresh zing to the soup but alternatively, pesto adds a nutty richness.
Servings: 4
Yield: 4 servings, about 2 1/4 cups each
Total Time: 40 minutes
Prep Time: 30 minutes
To Make Ahead: Cover and refrigerate for up to 2 days.
Recipe Ingredients:
2 tablespoons extra-virgin olive oil
1 large onion, diced
2 cloves garlic, diced
1-3 teaspoons hot paprika, or to taste
1 ltre vegetable stock
4 medium plum tomatoes, diced
1 medium carrot, diced
2 small squash, diced
2 medium potatoes, diced (with skin if organic)
1 1/2 cups green beans, cut into 2-inch pieces
1 cup broccoli flowerets
2 tablespoons sherry vinegar or red-wine vinegar
1/4 cup chopped fresh basil or prepared pesto
Recipe Steps:
1. Heat oil in a large saucepan over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add garlic and paprika and cook, stirring, for 1 minute.

Add stock, tomatoes, carrot, squash, potatoes, beans and broccoli; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with fresh basil or a dollop of pesto.

It’s nutrition darling!

We talk a lot about the importance of diet as one of the ways to prevent having a stroke.  On our facebook fan page we have been asking our community to give us easy to make recipes that taste great, are healthy and store well. Cinzia from Nutrition Darling! supplied us with this one. So bon appetit

•    Ingredients (serves 4):
•    2 tablespoons plain flour
•    8 chicken drumsticks
•    1/4 cup olive oil
•    300g can chickpeas, rinsed, drained
•    1 garlic clove, crushed
•    1 brown onion, finely chopped
•    2 x 400g cans diced tomatoes
•    2 x medium carrots, peeled and chopped
•    1/2 cup chicken stock
•    75g feta cheese, crumbled
•    1/3 cup flat-leaf parsley leaves, chopped cooked couscous, to serve

Method:
1.    Preheat oven to 180°C. Combine flour and salt and pepper on a plate. Lightly coat drumsticks in seasoned flour.
2.    Heat 2 tablespoons oil in a large frying pan over medium-high heat. Cook chicken, turning occasionally, for 5 to 6 minutes or until golden. Transfer to a shallow 8-cup capacity baking dish. Add chickpeas.
3.    Heat remaining oil in frying pan over medium-high heat. Add garlic and onion. Cook for 5 minutes. Add tomatoes,carrots, stock and salt and pepper. Reduce heat to medium. Simmer, stirring occasionally, for 10 minutes until thickened slightly.
4.    Pour sauce over chicken, stirring to coat. Cover with foil and bake for 30 minutes. Remove foil and sprinkle with feta. Bake, uncovered, for 10 minutes or until feta has melted and chicken is cooked through. Sprinkle with parsley. Serve with couscous.

To meet Cinzia on Facebook click here.