A good diet has always played a vital role in supporting health, which is why it is so important to think about what you put into your mouth every time you eat and drink and whether or not it makes a positive or negative effect to your body. FOOD is the most powerful preventative medicine we have to treat chronic disease and fight the obesity battle.
What its good for:The evidence is clear that the more fruit and veggies you eat, the healthier you’ll be. Fruits and veggies are loaded with vitamins and minerals as well as provide antioxidants that may prevent a number of diseases, including cancer and heart disease. Eat them every day at every meal. Seeds are a great source of heart healthy fats, protein + fiber. Olive oil is an Anti-inflammatory fat that can support good health and wellbeing.
This is the perfect salad to enjoy this time of year. I sometimes like to swap apricots for peaches or fresh figs. Serve with poached organic / free range chicken or alongside steamed or grilled white fish. Vegetarians can add almonds, pistachio, green peas or tempeh for added protein.
500 g spinach leaves – about 2 cups for each person
small bunch parsley, chopped
250 g (1 cup) cherry tomatoes
1 small red onion
6 apricots, halved or alternatively you can use plums, figs, roasted pumpkin or sweet potato.
250 g blueberries
2 tablespoons goji berries
2 tablespoons pumpkin seeds
Raspberry dressing (see recipe below)
Place spinach into a large serving bowl.
Add the rest of the salad ingredients except goji berries and seeds and arrange decoratively over the top and between the leaves.
Finish off by scattering over the goji and pumpkin seed.
Drizzle with dressing just before serving and enjoy.
Nutrition (no dressing)
Protein: 5 g
Total fat: 1.8 g
Saturated: 0.2 g
Carbs: 16.3 g
Iron: 4.8 mg
Fibre: 7.6 g
100 g (1/2 cup) raspberries
60 ml (1/4 cup) cold pressed olive oil
Smash raspberries with a fork then whisk in the olive oil if you want a chunky dressing.
Blend with the olive oil if you want a smooth dressing.
Keeps in the fridge for 4 days.
Protein: 0.2 g
Total fat: 9.8 g
Saturated: 1.4 g
Carbs: 1 g