Red Quinoa, Roast Veggies, Tofu & Walnut Salad

roast-green-veggies-red-quinoa-tofu-walnut-salad

Because Sunday’s are best for prepping your grains and roasting your veggies, here’s a salad that will set you up for the healthiest week and some seriously nourishing lunches. Once you seperate the prep from the salad itself, this seemingly intricate little production is actually the simplest (and most delicious) way to throw together all the components required for a complete meal; protein, loads of fibre, good crabs and healthy fats. The perfect combination to nourish and sustain you through whatever life brings xx

Red Quinoa, Roast Veggies, Tofu & Walnut Salad
Recipe by Shelley Kamil

Ingredients
(Serves 2 generously)
To Prep
1/2 Head broccoli, chopped
1 leek, finely sliced
1 bunch asparagus, trimmed and chopped
Garlic Salt
1 cup cooked Red Quinoa
Sea Salt to taste
1 Small block Firm Tofu, cut to cubes
1tsp Zaatar
1tbs Sesame Oil
To Serve
2 Generous handfuls spinach, finely chopped
1 Lebanese Cucumber, finely chopped
1/2 Avocado, finely sliced
1/2 can organic chickpeas
12 walnuts, crushed
Juice of Half a lemon
2tbs Apple Cider Vinegar
2tbs Tamari

Directions
1. Prep what you can ahead of time. Pre heat the oven to 200degrees. Place the broccoli, leek and asparagus on a baking tray lined with baking paper, season with Garlic Salt and transfer to the oven. Bake for 10-15 minutes until slightly charred.
2. Heat 1tbs sesame oil in a medium sized skillet. Add the cubes tofu and cook for 3-4 minutes, until slightly golden. Add the Zaatar and Sea Salt, continue to cook for another 3-4 minutes, turning occasionally until golden and cooked.
3. To assemble the salad, divide the Shredded spinach between two serving bowls, top with cooked quinoa, diced cucumber and Apple Cider Vinegar, mix together gently. Add the roast veggies, tofu, chickpeas and avocado, mix together gently to combine. Drizzle each serving with Tamari, a good squeeze of lemon juice plus a sprinkle of walnuts and sea salt to taste.

Thyroid Health- Quinoa & Shaved Veggie Salad with Passion Fruit & Coconut Dressing

Thyroid_Health_ShavedVeggie_PassionCoconutDressing_ShelleyKRecipes

A gorgeous client and fellow Health Coach inspired me to write this recipe when she found herself in a surprising predicament, recently discovering that she was suffering form a Thyroid disorder.

In an effort to support optimal thyroid health I’ve included some key nutrients. Selenium, the trace mineral found in in Brazil nuts, a mere 3-4 of these power packed babies will do the trick. Selenium is also found in spinach, plus there’s the Iodine in sea vegetables and sea salt. In keeping with the recommended gluten free diet I used chickpeas and quinoa for protein. In this case we’ve kept things vegan, however, selenium is also found in several animal products, which could easily be included for additional protein and sustained energy.

When we talk Thyroid issues, it’s important to acknowledge the impact of stress. The production of the stress hormone cortisol can suppress healthy thyroid function hence having a profound effect on overall thyroid health. So, I’ve topped this hard working salad off with a Calming Passion Fruit & Coconut Dressing. Energetically, passion fruits have calming properties, whilst their sweet and tangy flavor combined with the coconut sugar keeps this dressing refined sugar free.

Packed with nutrient dense veggies that are optimal for thyroid health like leeks, squash and zucchini, all bases are seemingly covered in one humble salad. Hope it’s a new found favourite for some of you out there xx


Thyroid Health
Quinoa & Chickpea Shaved Veggie Salad with Passion Fruit & Coconut Sugar Dressing
Recipe By Shelley Kamil

Ingredients

Serves 2
2 handfuls spinach leaves
2 handfuls sprouts
½ can organic chickpeas
2 yellow squash, shaved
1 zucchini, shaved
1 bunch asparagus, chopped and blanched
½ leek, finely sliced
1 cup cooked quinoa
1 sheet nori, cut to thin strips
6 brazil nuts
Dressing
Juice and pulp of one ripe passion fruit
1tbs apple cider vinegar
2tsp olive oil
2tsp coconut sugar
Pink Himalayan Sea Salt to taste

Directions
1. In a large mixing bowl combine all the dressing ingredients, besides the brail nuts. Mix to combine.
2. In a small mixing bowl, whisk together the dressing ingredients. Pour over the salad and mix together thoroughly.
3. To serve, transfer to serving bowls and sprinkle with 3-4 Brazil nuts per serving plus an extra drizzle of any remaining dressing xx

 

How the quest to ‘healthify’ Salmon Bulgogi became a Kale, Plum, Sesame & Salmon Salad

Salmon Bulgogi ShelleyKRecipes

Let’s talk leftovers and the power to transform a healthy dinner into a dreamy lunch. Inspired by a new client, I went on a mission to create a healthier and clean version of the (already pretty healthy)  Korean dish Salmon Bulgogi. And I think we can all agree, the busier life becomes, the smarter we need to be. Bulgogi is a delicious marinate that you can use on just about any protein of choice for a sweet and tangy flavour. By switching a couple of the key ingredients like plain sugar to healthier alternatives like coconut sugar you can be sure your body will thank you and love you for your efforts. The fun part begins  the following day when you cleverly use your leftovers to create an easy Kale, Plum, Salmon & Sesame Salad. Both recipes are below, hope they bring you an easy weeknight solution as well as a healthy alternative for lunch xxx

Salmon Bulgogi 
Serves 4 

Ingredients
4 x salmon fillets
Marinate
4tbs tamari
1tbs sesame oil
1tbs brown rice vinegar
1tbs heaped of coconut sugar
1tbs raw honey
1 thumb size piece of ginger, grated
1 clove garlic minced (optional if you’re not a fan of garlic can leave it out)
Juice of half a lemon

1tbs sesame seeds
2 spring onions sliced on the diagonal

Directions
1. In a small mixing bowl, whisk together the dressing ingredients. Place the salmon fillets in a sealable container, cover with marinate and refrigerate for between 30 minutes and 2hrs.
2. Pre heat oven to 180/200degrees. Line a baking tray with baking paper. Transfer the salmon fillets to the baking tray, reserving any leftover marinate. Place salmon in oven and bake for 15 minutes. Remove form the oven, sprinkle with sesame & spring onions and return to oven for another couple of minutes or until slightly golden and cooked to your liking.
3. In a small saucepan, heat the leftover marinate to a gentle simmer. Transfer salmon fillets to a serving dish, drizzle with the marinate and enjoy xx

Leftover Salmon Bulgogi - Kale Plum Sesame Salmon Salad
Kale, Plum, Salmon & Sesame Salad

Serves 1
Note: For lunch I prefer to use a half serving of salmon where as in the evening I use a whole fillet. It would probably be wiser to switch this around, but I prefer a heartier meal at night. 

Ingredients
1/2 serve or 1 full serve of Salmon Bulgogi
4 kale leaves, trimmed and blanched
3 strawberries sliced
Handful snow peas, blanched
1 plum, sliced
1/4 avocado, sliced
1 spring onion, sliced
6-8 pecans, lightly toasted
1tsp sesame seeds
Juice of half a lemon
Pink Sea Salt to taste

Directions
1. Heat a small non stick skillet over a low flame. Flake cooked salmon and add to pan. Stir gently and cook for 2-3 minutes or until sizzling and golden, set aside.
2. Blanch the kale and snow peas. Immerse in boiling hot water for 1 minute. Drain and rinse under cold water.
3. To assemble salad, begin with the kale, top with snow peas, strawberries, sliced plum, flaked salmon and the then top with avocado,spring onions, pecans and a sprinkle of sesame seeds. Voila, you’re done and ready to go xx

How to Transform Last Night’s Dinner into Today’s Superfood Lunch

Detox Sesame & Blueberry Salad

I’m often asked how I find the time to make these healthy salads for lunch. Besides the fact that it’s one of my favourite past times, I totally get why it might not be everybody’s cup of tea. Hence, I always have a couple of tricks up my sleeve to share with clients and friends who want some tips.

Here’s the perfect way to transform last night’s dinner into today’s super food lunch. On the run, on the road or at home, its’ a simple process that pays off equally well at dinner time and for leftovers the following day. I’ve created an adapted version of the Goop Detox 2016 Detox Salad as the base, then sprinkled on a little magic to bring your salad to life the next day. Hope you give it a try and love it xx

For the Salad at dinner time
Inspired by the Goop Detox Salad 

Ingredients

1/4 head of cabbage, shredded
1 bunch bok choy, thinly sliced
2 handfuls sugar snap peas
1 bunch asparagus, cut to 1cm pieces
3 spring onions, finely sliced
2tbs toasted sesame seeds

Dressing 
1tbs olive oil
1tbs sesame oil
1tbs tamari
2tsp (heaped) coconut sugar
Juice of 1/2 lemon

For the Following Day – Sesame & Blueberry Detox Ssalad
1-2 handfuls spinach leaves
1 handful blueberries
1/4 avocado, sliced
1tbs sesame seeds, toasted
Juice of 1/2 a lime
Protein of choice – I used a half serve of Salmon, grilled and seasoned with Sea Salt & Pepper

Directions – That night
1. Blanch the asparagus and sugar snap peas. Immerse in boiling hot water for 1 minute, remove and rinse under cold water. Set aside.
2. To assemble the salad, in a large serving bowl, combine the cabbage, bok choy, spring onions and blanched veggies.
3. In a small mixing bowl, whisk together the dressing ingredients.
4. Reserve a portion of the salad and a serving of the dressing in air tight containers and store in the fridge over night. That evenings salad is now ready to be dressed, mixed together thoroughly and served alongside the protein of your choice together with some ‘good carbs’.
The Following Day
1. Transfer the salad from the air tight container to a small serving bowl, add the spinach leaves and dress with the reserved dressing. Mix together thoroughly.
2. Top with sliced avocado, a sprinkling of blueberries and the toasted sesame seeds. Serve along side the protein of your choice (Eg, grilled salmon seasoned with sea salt and pepper plus a drizzle of lime) and you are good to go xx