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
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
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
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.
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