I was looking for something refreshing to go with my Salmon for dinner and looking around my kitchen, the little avocado sitting in my fruit bowl was just screaming out to me….eat me!….eat me! & there you have it, Avocado Salsa!
An 80g portion of avocado counts towards your 5 a day and contains vitamins, minerals and fiber. Fiber is good for your heart & gut health. These little fruits are a nutrient powerhouse, they contain nearly 20 different vitamins, minerals, and nutrients. The type of fat in an avocado is mainly unsaturated (specifically, monounsaturated), which, when eaten in place of high-saturated-fat foods, can help maintain healthy cholesterol levels. Olive and rapeseed oil are other well-known sources of monounsaturated fats.
The creamy taste and texture that avocados have means they can feel indulgent to eat, and they are good substitutes for high-saturated-fat options that you might add to a salad or a sandwich, like cheese or butter. When you see or hear avocado being used it’s usually on a piece of toast for breakfast, or in a guacamole for a side dish, but the combination of avocado & cucumber is a sure fire winner in my books and served alongside a piece of fresh Salmon, well, what’s not to like!
1 Large Avocado, skin & stone removed then diced
1/2 Cucumber, diced
Juice of 1 lime
1 Tbsp Mayonnaise (Light, to keep it healthier)
Pinch of Salt
Cracked Rainbow Pepper to taste.
Handful of fresh coriander, chopped finely.
(Optional, sprinkle of dried chilli flakes)
Place everything in a bowl a mix trough to combine. Serve.
If making the salad a few hours ahead, combine all ingredients into a bowl (except the salt!). Squeeze lime juice directly over avocados and toss gently to combine.
Cover tightly with cling film, placing it directly over the surface of the salad to keep the air out. Oxygen is what causes avocados to brown.
Add salt just before serving to keep the cucumbers from wilting and becoming overly juicy.
Healthier Eating is always at the fore front of my mind and especially this time of year, your body needs those extra nutrients & vitamins to function well and fight of those colds & flu’s. I know a salad doesn’t sound ideal when it’s minus degrees outside but trust me your body will thank you for it. I normally have a warm bowl of porridge in the morning, not only does that heat you up it also keeps you full for longer.
Choosing foods for your lunch or dinner that are rich in vitamin C, such foods like sweet potatoes, tomatoes, red peppers and citrus fruits, try adding these to your meals as vitamin C plays an important role in the immune system and energy levels, especially important if you regularly exercise.
During the winter months, we can come into contact with viruses that can cause colds or flu. So, it’s important that our immune system functions normally and zinc contributes to this. Foods such as shellfish, spinach and lentils are good sources of zinc.
Fish such as salmon, tuna & cod as well as milk, eggs and cheese, are a great source of vitamin B12. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to a reduction in tiredness and fatigue.
Spices like chilli’s are a good source of antioxidants and rich in vitamin A, as well as minerals such as iron and potassium.
This Superfood Salad bowl I have for my lunch, which gives me a good boost for afternoon working. It is rich in nutrients, flavour and vitamins so a good all rounder for the whole family. Serve with some wholewheat crackers for a more filling dish or serve as a side with some fish for dinner.
Serves 4 portions
1 x 400g Tin Mixed Beans
200g Baby Spinach – chopped
2 x Tins of Tuna (or fresh if you can)
100g Cherry Tomatoes, sliced into quarters
1 x Cucumber sliced into quarters
Handful of chopped mix nuts & seeds
3 Tbsps of Sweet Chilli Sauce (more if you want it sweeter)
2 Chillies, Chopped finely (optional)
Chopped fresh Parsley (Optional)
Drain the tin of mixed beans and decant into a large bowl, add the spinach, tomatoes, cucumber, tuna, chilli’s (if using) and mix through
Pour in the chilli sauce and mix ensuring everything is coated.
Sprinkle Nuts & Seeds (of your choice) and chopped parsley (if using) on top and serve into bowls.
This is full of flavour and very filling, great for a dinner or lunch. With the weather being rather warm of late I was looking for alternatives for a refreshing cool dinner and this certainly filled my expectations. Fresh, light, cooling, filling and flavoursome.
Makes 6 wraps.
6 Wholemeal Wraps (shop bought)
1 large avocado
1 can refried beans
Handful of lettuce leaves – your choice as anything goes. (I used peppery leaves)
Chorizo – chopped into small chunks
1 tbsp olive oil
Handful fresh parsley – chopped
1 tbsp lime juice
2 Handfuls of cheddar cheese – grated
1 small cup of sour cream
1/2 cucumber – chopped finely
1 yellow pepper – chopped finely
3 spring onions – chopped finely
pinch of Salt
1 chilli or jalapeno – finely chopped
Cook the chorizo in a pan over medium heat until browned, remove and allow to cool
Mash the avocado, lime juice, parsley and salt together until smooth
Prepare the wraps as per packet instructions.
Now the exciting and messy bit…….the assembly:-
1. Spread 1 tbsp of sour cream onto wrap
2. Then spread 2 tbsp of refried beans
3. Spread 1 tbsp of the avocado mix
4. Sprinkle some Chorizo over top
5. Lay the salad toppings – lettuce, cucumber, pepper and spring onions
6. Finally the cheese and sprinkle of chopped spice (chilli or jalapenos)
This recipe was inspired by fellow blogger Fae’s Twist & Tango, I have changed it slightly to suit what I had in my cupboard’s but all the same it was absolutely delicious, you can see the original recipe here from http://fae-magazine.com/2016/06/16/lentil-salad/.
50g Yellow Split peas
50g Green Lentils
2 tbsp Olive Oil (a good one)
1 lemon – juice off
1 tsp ginger
1 tsp honey
1/2 tsp salt
1/2 tsp ground rainbow peppercorns
1 medium apple, diced with skin – I used Golden Delicious
Handful of chopped Lovage (this is an erect, herbaceous, perennial plant growing to 1.8–2.5 m, the stems and leaves are shiny green to yellow-green and smell somewhat similar to celery when crushed.)
15g Almonds – chopped
Firstly cook the lentils, bring about 500ml water to boil and boil for 10 mins then reduce to a simmer for about 20 mins.
While lentils are cooking, prepare the dressing:- Olive oil, lemon juice, honey, ginger, salt, pepper mix together in a bowl.
Once lentils are ready pour in dressing a mix through.
Empty in with the apple, almonds and lovage and mix through.
They are a small family run business producing artisanal seafood products. Based in Kirkintilloch, Scotland. Charcuterie is defined as the art of curing, drying and smoking.
They have begun their range with 3 cures. After they rest the salmon, trout, and halibut in their Island, Highland, and Lowland Cures for 7 days, they dry out up to 25% of their moisture whilst smoking with their unique blend of selected kiln dried wood chips. The whole process is completed by hand carving the products into the packs you see below.
Just come back from my local Food Assembly and I picked up some lovely greens along with some colourful edible flowers, (thank you to Rhone Cottage http://www.rhonecottage.co.uk/ ) so eager to try them I quickly put together some leftovers from my fridge and created this lovely little summer salad. The weather was glorious outside and warm so no better time than to have a lovely refreshing salad.
Handful of mixed salad leaves, I had rocket, baby leaf, kalette leaf, pea shots and Red Chard
Handful baby tomatoes – cut in half
Handful of Cucumber – cut into chunks
5 slices of smoked streaky bacon
1 tbsp bruschetta sauce mix
Spring Salad Flowers
1 tbsp Olive oil
1 tbsp balsamic vinegar
Put salad leaves, tomatoes and cucumber into a bowl and mix with the balsamic vinegar and olive oil vinaigarette.
Fry the bacon until slightly crispy and drain off excess oil.
Mix the bacon with the bruschetta mix and add to the salad.
Place your spring salad flowers on top and serve. I also grated a little parmesan on top (optional)