The Healthy Chef – Teresa Cutter

This is one of my favourite salads that I enjoy as a healthy lunch or dinner when the weather starts to get  a little warmer and a great one if you want to lean up for Summer and get a little pudding off that belly.  It was a recipe of mine that appeared in the Sun Herald a few months back. Use whatever green vegetable and leafy greens you like , I sometimes throw in a handful or raw kale or lightly steamed broccoli.  The addition of pistachio and pumpkin seed add extra nourishment as well as give the salad a wonderful crunch when you’re eating it.

Leafy salad greens and vegetables are also known as functional alkaline foods. The American journal of clinical nutrition states that alkalizing diets improve bone density and serum growth hormone concentrations and also help to prevent muscle wastage. The American Journal of clinical nutrition suggests eating 5 – 9 serves of salad or veggies a day is ideal and a more effective strategy in prevention and treatment of chronic disease. Evidence also suggests that antioxidants are best acquired through whole-food consumption and not as an over the counter pill. A salad serve is about a cup or a large handful of leafy greens or ½ a cup of veggies to reap the antioxidant health benefits per day.

Serves 2

4 good handfuls mixed leafy greens
1 cup alfalfa
½ cup snow pea sprouts
1 Lebanese cucumber, sliced
1 bunch asparagus, trimmed
handful chopped mint and parsley
20 g pumpkin seeds
20 g pistachio chopped
300 g poached or grilled skinless chicken breast, sliced

green dressing

Makes 1 ½ cups

1 bunch parsley leaves
1 bunch mint leaves
1 lemon
½ cup cold pressed olive oil

Mix all ingredients for the salad into a large bowl. Make the dressing by combining the herbs, lemon zest, juice and olive oil into a good high-speed blender.  I love to use my Vitamix for this as it blends up the herbs to a wonderful smooth puree. Season with a little pepper.  Serve each salad with 2 tablespoons of dressing and enjoy for a healthy lunch or dinner.

Nutrition per serve

Protein: 39.2 g
Total Fat: 12 g
Carbs: 3.7 g
Kilojoules: 1200
Calories: 286
Fiber: 5.3 g

Other protein sources can be used in place of the chicken such as grilled white fish, tinned tuna or wild salmon, sardines – even rare cooked grass fed beef .  Vegetarians can use cooked green lentils, tofu or eggs in place of the chicken for added protein.

How to poach a chicken breast:
Place 2 chicken breasts, 3 cups of water, pinch of salt, juice of 1 lemon and the stems of a bunch of fresh parsley or thyme in a saucepan. Bring to the boil gently, then turn down the heat to very low….Cover and simmer on a gentle heat for 15 minutes (do not boil). Check to see if they are fully cooked through. Remove the chicken breasts and use as required.  Enjoy hot or cold.

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