This is a quick way to get a really substantial and healthy mid-week lunch that will not leave you feeling hungry like a lot of salads do: this salad is packed with protein, healthy Omega 3 fats, crunchy vegetables and healthy greens. What more could you ask for in a quick and healthy salad recipe? The good thing is that there is absolutely no cooking involved, all ingredients can be bought way in advance, so all you have to do is get out a big salad bowl and start assembling.
Ingredients: (1 portion)
– rocket leaves (1/2 pre-packed bag)
– bean sprouts (a very large handful)
– green olives (6 olives)
– smoked salmon (2 slices)
– red pepper (1/2 of a medium size pepper)
– cucumber (1/3 of a traditional English cucumber)
– feta cheese (1 table spoon)
– extra virgin olive oil (1 table spoon)
– white wine vinegar (1 table spoon)
– salt and pepper (to taste)
1. In a salad bowl place your rocket leaves, bean sprouts and olives. Gently mix.
2. Chop a half of red pepper into small pieces and add to the bowl.
3. Slice a 1/3 of cucumber into circles and then half-circles. They should have a shape of half-moon. Add to the salad bowl.
4. Slice 2 pieces of smoked salmoninto small thin ribbons. Add to the bowl.
5. Mix all ingredients very well.
6. Take 1 table spoon of feta cheese and slightly mash with a fork. The mixture should look like grainy snowflakes. Add to the bowl alongside olive oil and white wine vinegar.
7. Season with salt and pepper and mix very well until feta cheese becomes almost like small looking crumbs attached to the rest ofingredients.
This salad can be made in large quantities in advance, as there are no ingredients that can release a lot of liquid. You can further prevent unnecessarywilting by deseeding the cucumber: cut the cucumber length way, take a table spoon and run it a long the cucumber to get rid of the seeds. If you don’t have (or don’t like) smoked salmon, then you can easily use grilled or poached version, or any other fish (tinned sardines, tuna, trout are all excellent fish options that are equally high in Omega 3 essential fatty acids. To boost your mono-unsaturated good fats you have green olives (can substitute for black if that’s your thing) and feta cheese (can omit if not into fish and cheese combination, or if you are watching your calories). Rocket leaves are abundant in amineral called Sulphur that helps liver gently detox itself. Rocket also gives a good amount of peppery taste to the salad. However, if it is too bitter then you can swap for watercress or lambs lettuce, or even have the salad with a traditional mild tasting Iceberg lettuce.
Wishing you a great health and Bon Appetite.
Disclaimer: please consult your health care practitioner or doctor if you experience any health problems before making drastic changes to your diet and daily eating habits.