This powerhouse salmon salad is versatile and tasty while also wedged full of vitamins and minerals.
Salmon itself is one of the most nutritious fish, packed full of iron, zinc, niacin, vitamin B6 and 12 along with a whole host of other nutrients for good health. As well as the mixed grain salad this dish is superb for heart and brain health, bone health and improving thyroid function. Grains such as buckwheat, quinoa and cous cous are high in protein, fiber, vitamins and minerals. We named this the Powerhouse Salad because it would be hard to find a vitamin or mineral that’s not in this dish!
It’s a very adaptable dish. If you don’t like salmon just simply change your meat or skip the meat altogether. It is super filling and my kids love it so it’s a family favourite. If you don’t fancy making it yourself just pop into The Lo-cal Kitchen and give it a try, you can get the salad without the salmon if you wish too.
You’ll need:
- 150g fillet of salmon
- 1 tbsp buckwheat
- 1 tbsp red quinoa
- 1 tbsp giant cous cous
- ½ cup of kale
- ½ cup mixed salad leaves
- 1 tbsp pomegranate seeds
- ¼ avocado
- 1 tbsp pearl barley
for the dressing:
- 1 tbsp olive oil
- ¼ tbsp. lemon juice
- ¼ tbsp. maple syrup
Ovens vary so this is just a guide: Preheat the oven to 180c Place the salmon on an oven proof dish skin side up and cook in oven for 10 minutes, then turn and cook for a further 8-10 minutes until cooked through but juicy and not dry.
With the grains I will often make a larger batch as is done in the Lo-cal Kitchen. Cook buckwheat, quinoa, cous cous and barley according to package instructions. This usually means simmer or soak in warm water but products vary. Once cooked allow the grains to cool and combine.
Whisk the dressing ingredients and toss with the grains and chopped kale, making sure to coat the kale well to help it soften slightly. Top with sliced avocado and salmon before sprinkling with pomegranate seeds.
One salad portion with salmon 492 calories 24g fat, 36g carbs, 37g protein
One salad dressing: 131 calories 13g fat, 2g carbs, 0g protein
The Reformer is a bed like frame with springs and straps attached! Don’t let that frighten you because the best thing about this exercise is that your back and body are supported by the bed at all times which is great for me as I have a bad back from a car accident. The Reformer gives you a full body workout and it also helps to build a very strong core. Half way through the class I felt a huge smile appear on my face as I realized just how much I missed these classes.
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