Sweet & Salty Antioxidant Bursting Tuna Salad

Sweet and Tangy Tuna Salad

Sweet & Salty Antioxidant Bursting Tuna Salad

I literally can’t get enough of this combo. It’s super simple, light and just the right amount of sweet, salty and tangy. I highly recommend for those days where lunch can’t come quick enough, or you’re at a loss for inspiration. A couple of tricks to make it as quick as it is delish; Prep chopped pumpkin, refrigerate and store in an air tight container, so come salad time, you can just throw it in a pre heated oven and 30 minutes later, you’re ready to go. Or, even better, if you’re super organised and up for some meal planning, incorporate roast pumpkin at dinner the night prior, sneak some leftovers into the fridge and simply reheat in the oven for a few minutes. Hope you guys really love this fun spin on the usually humble Tuna Salad. And of course, if you’re Vegan or just not into Tuna, it works equally well with oven roasted Sea Salt & Turmeric Chickpeas xx

Ingredients
(Serve 1)
1 can Tuna in Extra Virgin Olive Oil, drained
2 generous handfuls spinach leaves
1 cup, chopped pumpkin
1tsp Extra Virgin Olive Oil
1/2 cup red grapes, chopped
6 Kalamata Olives, sliced
1 carrot, grated
1/2 cup purple cabbage, finely sliced
1 tomato, diced
1tbs Apple Cider Vinegar
Juice of half a lemon
Sprinkle of Sea Salt

Directions
1. Pre heat the oven to 190, line a baking tray with baking paper. Spread the chopped pumpkin out on the tray, drizzle with 1tsp Olive Oil, mix well to coat evenly, sprinkle with sea salt and transfer to the oven for approximately 30 minutes or until golden and slightly charred.
2. In the meantime, assemble salad. In a medium sized serving bowl, combine spinach leaves, cabbage, olives, grapes, tomato and carrot, mix well to combine.
3. In a small mixing bowl, whisk together the ACV, lemon juice and a good sprinkle of sea salt. Pour over the Salad and mix well to combine.
4. Once the pumpkin is ready, add to the salad and fold in gently to combine. Add some cooked brown rice or quinoa to make this

Skin Soothing Beauty Bowl

Skin Soothing Beauty Salad

Recently, I put a post up (on Insta) detailing the benefits of nourishing your skin from the inside out. Today, I thought I’d elaborate on why it’s so effective, as well as share the full Recipe for this Clean, Skin Soothing Beauty Bowl.

Though I’m the first to admit, I love treating my skin with beauty products on the outside, as we all know, you can’t get very far without first working on the inside. I can attest to this first hand after a few years ago turning to an amazing Integrative Dermatologist to clear up a case of Dermatitis and gain insight into occasional Adult breakouts. He confirmed what we intuitively know, and used a three pronged approach to treat and heal my skin; Reduce Stress, Identify & Eliminate Food Triggers, as well as apply targeted (Magical) Topical Treatments. Since then, I have seen this same approach repeated from countless Wellness Experts in my own research. And on my personal journey to clear skin, I’ve found, that what you eat truly does have the biggest impact on your skin.

Below, is the Recipe for my Skin Soothing Beauty Bowl, and here’s how it works to nourish your skin. Start with a good base of Greens, such as Spinach or Kale. Greens are filled with Vitamin A (aka Retinol), Vitamin C and Antioxidants such as Vitamin E, Beta Carotene and Chlorophyl. Next in line are the Good Fats, not too much, just a little Avocado, in which the Good Fats work to plump and hydrate the skin. As well as a sprinkle of Hemp Seeds which are high in an Omega 6 called GLA, which unlike most Omega 6 fatty acids contains anti inflammatory properties, Hemp also contains Omega 3s which are anti inflammatory in their own right. Together, Hemp Seeds have the perfect ratio of Omega 3s to 6s. Hemp seeds are also high in Magnesium which work to calm the Nervous System.

Which leads us to including anti oxidant rich foods which work to protect from inflammation & redness, foods with calming, anti inflammatory properties such as Turmeric, Sweet Potatoes and Superfood Veggies such as Broccoli. Next, we add in some veggies rich in a high water based content, such as Cucumbers (I also LOVE to use celery, though it’s missing here). And lastly, a good splash of Apple Cider Vinegar, known for its support of good digestion and gut health, and we all know good Gut Health is where good skin begins. And so here we have one hard working, skin saving Salad. If any of the ingredients disagree with you, of course switch them for ones which work best for you xx

Skin Boosting Beauty Salad

Ingredients
(Serves 1)

1 cup broccoli florets
1-2tsp Extra Virgin Olive Oil
1-2 generous handfuls of Spinach, roughly chopped
1/2cup organic chickpeas, rinsed and drained
1/2tsp turmeric
Sprinkle of Pink Himalayan Sea Salt
1/2 Lebanese Cucumber, sliced
1/2 Zucchini, grated
1 tomato, diced
1tbs Hemp Seeds
1tbs Apple Cider Vinegar
Juice of half a lemon

Directions
1. Pre heat the oven to 180 degrees. Line two baking tray with baking paper.
2. In a medium sized mixing bowl, combine the potatoes and 1tsp Olive Oil, mix well to combine. Spread out evenly on baking tray and transfer to the oven. Meanwhile, using the same mixing bowl, combine the broccoli with 1tsp Olive Oil plus a sprinkle of Sea Salt, mix well to combine. After 20minutes, add the broccoli to the same baking tray, spreading spaciously so the veggies don’t steam themselves and transfer to the oven for a further 10 minutes. Wipe bowl clean and combine the chickpeas, turmeric and a light sprinkling of sea salt. Add tray to the oven for the last 5-7 minutes of roasting or until all the veggies look golden / charred and crispy. This may take a little longer or shorter depending on the strength of your oven.
3. Compile your salad in a medium sized serving bowl, staring with the spinach, grated zucchini and cucumber. Add the roasted veggies, chickpeas, chopped tomato and avocado. Sprinkle with Hemp Seeds, a splash of ACV, lemon juice and a good sprinkle of Sea Salt xx

Heavenly Crunch Salad with a Citrus Tahini Dressing

Heavenly Crunch Salad with Tahini Citrus Dressing

I know at fist glance this salad might appear a little complicated, or at best, too much effort. But, in fact, it’s actually really simple. All you need is a couple of key ingredients on hand. When I’m grating carrots for my girls, I like to set aside a little extra for myself, then, while I’m at it, I grate some beetroot, douse them both in lemon juice and store them separately in the fridge, ready to go. And, if there’s one grain you choose to prep for the week, make it quinoa. It’s an excellent option for sustained energy, plus, it bulks up virtually any salad. Besides the fact that Brussels Sprouts are highly nutritious and pretty delicious, in this recipe, I’ve included them for that extra crunch. That said, if you don’t have the luxury of an oven at work, leave them out and try some added protein instead. The beauty of this salad is, it’s a great base with a killer dressing, you can add grilled chicken or fish at night, or some flaked salmon or tuna for lunch (in which case it’s likely you’ll have leftover salad). Whichever way you choose to enjoy it, enjoy it knowing you are nourishing your body from the inside out xx

Heavenly Crunch Salad with a Citrus Tahini Dressing
Recipe by Shelley Kamil
(Serves 1 generously)

1 handful spinach leaves
¼ cup grated beets
¼ cup grated carrots
3-4 broccoli florets, finely chopped
1 handful alfalfa
2 radishes, finely slices
½ cup cooked red quinoa
½ cup organic chickpeas
¼ avocado
4 brussels sprouts, sliced to quarters
½tsp sesame oil
1tbs sunflower seeds
1tsp white sesame
1tsp black sesame
Dressing
1tsp tahini
½tsp sesame oil
1tbs ACV
1tbs Ponzu Sauce
3tbs freshly juiced orange

Directions
1.
Pre heat the oven to 180-200 degrees. Line a baking tray with baking paper.
2.
In a small mixing bowl, whisk together the dressing ingredients.
3. Spread the Brussels Sprouts out evenly on the baking tray, drizzle a little sesame oil over them, mix to coat evenly, sprinkle with sea salt and transfer to the oven for approximately 12 minutes or until golden and crispy (keep and eye on them to avoid burning)
4. In a large mixing bowl, combine the spinach, broccoli, radishes, alfalfa, quinoa and chickpeas, reserve a little dressing then pour the remainder over top, mix together well.
5. To assemble the salad, transfer the mixture into 1 or 2 serving bowls, add some grated beets, carrots, avocado, a sprinkle of seeds and an extra drizzle of dressing xx

 

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.

Crunchy Buckwheat, Carrot & Quinoa Salad with a Killer Turmeric Dressing

crunchy-buckwheat-carrot-quinoa-salad-turmeric-dressing-shelley-k-recipes
I have to admit, there are days where the humble salad simply won’t suffice. Whether this comes down to my own nutritional needs or the failings of that particular salad, I cannot say for sure. What I do know is, a fine balance exists between the proportions of Protein, Carbohydrates and Good Fats. And, should you get that wrong, the risk of over compensating and mindlessly munching your way through an endless pack of rice crackers is almost inevitable (take it form me).

As a general rule, your salad bowl or plate works best made up of 1/4 protein, 1/4 complex carbohydrates, a small portion of good fats, plus limitless greens (or non starchy vegetables if greens simply aren’t your thing) making up the good part of 50% of your plate. In the salad below, the ancient grain Quinoa doubles as a carbohydrate and protein, whilst Buckwheat, a pseudo grain, is actually a derivative of the rhubarb plant, and is in fact, a protein packed seed. Not just a pretty face,  combined with Kale and Dark Leafy Greens, this little salad is a nutritional powerhouse (if I do say so myself). Plus, the Dressing is a wonderful way to incorporate Turmeric’s anti inflammatory properties into everyday meals.

Crunchy Buckwheat, Carrot & Quinoa Salad with Turmeric Dressing
Recipe by Shelley K

Ingredients
(Serves 2)
2 large Carrots, peeled into ribbons
1.5cups cooked quinoa
4 -6 kale leaves, torn off the stem, massaged with lemon juice
2 generous handfuls mixed salad leaves
1/2 – 3/4 cup raw activated buckwheat groats
½ Avocado, sliced
Dressing
Thumb size piece of turmeric, finely grated
2tsp Organic Seeded Mustard 2tsp
Apple Cider Vinegar
2tsp Sesame Oil
2tsp tamari
Juice of half a lemon

Directions
1. Add all the salad ingredients to a large mixing bowl. Gently toss to combine.
2. In a small mixing bowl, whisk together the dressing ingredients. Pour over the salad and gently mix once more.
3. Divide between serving bowls and enjoy xx