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)
This Monday I went to my local Food Assembly to pick up all of my lovely fresh meat, vegetables and eggs, I decided to try some of the Lemon Balm from Rhone Cottage, https://www.facebook.com/Rhone-Cottage-1532484203665299/ . Looking at what I could use it with I decided a lovely healthy tuna bean salad and the lemon balm leaves just added that lovely flavour of lemon, it was very fragrant and gave that extra zing.
Serves 2 Approx 350 calories per serving.
1 tin tuna
1 tin of black eyed beans
1/2 red onion – chopped finely
3 spring onions – chopped
1 yellow pepper – sliced and diced
Handful of fresh sweetcorn
Handful of fresh garden peas
1 tbsp red chilli pepper flakes (optional)
1 tbsp Olive oil
1 tbsp balsamic vinegar
1 tbsp mayonnaise
small handful of lemon balm – chopped finely
Heat through the black eyed beans, approx 4-5 mins on medium heat, remove and allow to cool.
Meanwhile, mix everything else in a large mixing bowl making sure everything is coated.
Add the black eyed beans, mix through and then serve with a sprinkle of the lemon balm on top. Yummy!
I picked up some amazing Kalettes from my local Food assembly in Glasgow this week, they were kindly supplied by Donald from Rhone Cottage, (http://www.rhonecottage.co.uk/) they grow their own seasonal produce using only sustainable practises and no artificial fertilisers are used.
I decided to try and stir fry them with some seafood, and the flavour was amazing. Kalettes are a bit like a brussel sprout and Kale in one, also classed as a superfood. Below are the Kalettes.
He also kindly gave me the Kalette Top to try and the leaves are very nice, flavoursome and hold their texture. Here is the Kalette Top.
150g – 200g each Portion of Prawns, Mussels and squid
Slice of smoked Salmon – chopped
60g Red rice – cooked as per packet
Chilli – chopped finely
Parsley – finely chopped
Handful of Kalettes
6 Kalette Leaves – cut in half
Warm through seafood mix for few minutes.
Add in the Kalettes and leaves with chilli and sprinkle with soy sauce. Cook for approx 2-3 mins.
Once rice is cooked through add into mix and stir through.
Using my Rainbow Carrots and lovely Beetroots from my local Farmers I wanted a lovely salad for lunch today as the sun was shining, I had recently bought some Smoked Duck Breast from my local farm store which was already cooked, so combining everything I had the most amazing Saturday lunch Salad.
1 Cooked Duck Breast (from Fencebay) – sliced
1 Carrot – sliced longways into thin strips
1 Beetroot – sliced thinly
Fresh Salad leaves (of your choice)
Small handful of Feta Cheese
Small handful of Walnuts
1 tbsp Balsamic Vinegar
1 tbsp Good Olive oil
1 tbsp Hoisin Sauce
Mix together salad leaves, carrot, beetroot, balsamic vinegar and olive oil in a large bowl.
Place salad mix onto a plate
Top with crumbled feta cheese and sprinkle crushed walnuts over top.
Place sliced Duck breast on top and drizzle Hoisin sauce over duck.
This is do tasty and quick, very healthy and amazing flavour sensation in your mouth. All in 5 minutes. Yummy!
I got back late from work tonight and was looking for something quick and healthy, I still had some of my avocado salsa left from Monday night (see spicy salmon recipe), so I decided to mix it with a tin of fresh tuna, quickly griddled my leftover Aubergines and voila, a lovely tasty healthy dinner. It was yummy.
1/2 avocado – cut into slices/chunks
lime juice from 1 lime
1/2 red onion finely chopped
1 tsp olive oil
1 tbsp coriander
Mix all in a bowl and serve.
Slice Aubergine about 1cm thick, rub with oil and griddle for approx 2-3 mins each side.
To make the dressing mix the lemon juice, walnut oil and garlic in a bowl with salt and pepper.
Steam the aubergine for 10 mins. Squeeze any excess water. (If you have a Luce Combi microwave use the vegetable setting to steam)
Combine the Aubergine, goat cheese, walnuts, tomato, red onion, and parsley in a large bowl with the dressing. Season with salt and pepper. Sprinkle the sesame seeds on top. Serve with a tasty glass of Chardonnay.
World Whisky Day – 16th May 2015! What will your dram or delight be?
I visited the Brodie Countryfare this week and picked up this wee beauty, made in Dundee by the Whisky Sauce Company www.whiskysauce.co.uk it has loads of flavours and certainly packs a punch in your mouth. I couldn’t decided what to have with it, so really went for a mix up and it was absolutely delicious.
2 Handfuls of Spinach or alternative salad leaf
8-10 Green pitted olives
2 roasted red peppers – sliced
Handful of king prawns
Handful of Cooked Mussels
1 tsp red chillies
1 tbsp light mayo
1-2 tbsp of Scotch Whisky Dressing
1. Wash and place spinach in a bowl, add in sliced roasted red peppers and olives.
2. Meanwhile mix the prawns with the chillies and mayo then add to the bowl along with the mussels
3. Sprinkle in Scotch whisky dressing, mix well together and serve with a lovely chilled glass of Chardonnay.
I love pistachio’s and always looking for new ways to incorporate into my dining. This was delicious.
Mixed leaves of choice, Grated Beetroot, Grated Carrot, Cherry tomatoes (halved), cucumber sliced, Feta cheese, Olives (your choice), 1 pomegranate, Olive oil and Balsamic Vinegar for dressing.
3/4 Aubergines (Halved)
1 garlic clove
Olive oil (2 tbsp)
1 tbsp cumin
1 tsp paprika
1 tsp cinnamon
1 tsp chilli powder
1 tsp garlic
Salt and pepper to taste
6 tbsps Pistachio’s
Handful of fresh mint
250g natural yoghurt
1 tbsp olive oil
1. Preheat oven to 220 deg.
2. Halved Aubergines longways, and make 1cm deep cuts diagonally about 2-3cm apart. Rub the garlic over the top of each one and season with salt and pepper. Drizzle with olive oil and bake in oven for approx 30-40 mins.
3. Mix up aubergines spices and dust over then cook for a further 5 mins.
4. For the yoghurt, mix pistachios, yoghurt, mint and olive oil in a blender until smooth. Set aside until ready.
5. Mix all salad ingredients in a bowl with dressing, serve onto a plate and sprinkle feta cheese over.
6. Cut pomegranate in half and carefully remove seeds, discarding any white pith, sprinkle seeds over salad.
7. Place baked Aubergines on top of salad and serve with the yoghurt dressing.
3 tbsp olive oil (extra virgin or hazelnut for extra taste)
200g bread torn into chunks
2 garlic cloves, chopped finely
1 red chilli, chopped finely
3 tbsp red wine vinegar
1 red onion thickly sliced
handful of chopped fresh basil
50g -100g baby leaf salad (peppery for more flavour)
1. line a baking tray with foil. In a large bowl toss the beetroot, butternut, red onion, dried herbs and olive oil. Spread the mixture onto the baking tray and roast at 200 deg Fan for 25 mins.
2. Meanwhile toss the bread chunks, garlic, chilli and olive oil together in a bowl. After 25 mins remove the vegetables from the oven and scatter the bread mixture on top evenly, put back into oven a cook for a further 5 mins.
3. Meanwhile to make the dressing whisk together olive oil, red wine vinegar and seasoning. Transfer the vegetable and bread mixture to a large bowl and pour over dressing. leave for 5 mins to cool. Once cooled then add in the salad leaves and basil and toss again, then serve.
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