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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.

lo cal kitchen, healthy food, nutrition,fitness,yoga,health,wellness,recipes,meditation,mindfulness,eat,move,live,breathe,love,revitalize,jenny connolly, food, nutrition, wellness,POWERHOUSE SALMON

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

 

As we move out of the winter months we might want to put a spring in our step by upping our physical game. With the best of intentions the winter simply doesn’t lend itself to a lot of physical exertion due to dark nights and cold mornings. After winters gestation period spring is an opportunity and a time for rebirth. It’s a chance to look at the world through fresh eyes and also try something new.

When it comes to exercise I like to switch up my routine as we enter a new season. To be honest I get bored and I love to challenge my body by switching up my classes.

I’m a huge fan of Reformer Pilates and I can credit these classes with helping me to regain my post baby body a few years ago. It’s been quite a while though since I took a class though but I decided to return to Pilates Performance Ireland (PPI) in Dundrum and see if the passion was still there.

reformer pilates, positively physical, exercise, full body workout, pilates performanceThe 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.

I felt grounded and really connected to my body as the instructors encourage you to really use your breath with each movement. It’s a potent destressing exercise for many reasons. The deep breathing helps to calm your central nervous system and the movements help to really move your energy through your body. Your circulation gets a boost, your spine and muscles are stimulated and of course those feel good hormones wake up and start to flood your body too.

Because of the strong focus on core strength your balance and posture will also be improved and in an age of computers where we sit at desks for long periods of time I welcome any exercise that helps with that. Your flexibility will also increase and what I like is that it really helps to give you a lean shape and stretches out the muscles as opposed to bulking them.

IMG_1893 Pilates Performance Ireland offer a wide range of classes suitable for all levels and abilities. You can also book personal sessions which I would advise anyone who has injuries or back problems to do as the owner Sarah MacLachann who is a Pilates master is excellent and can really help you to get to the root of your problems and work slowly with you to build your strength back up.

**As printed in Positive Life Magazine