My New Favourite Salad for Dinner

The title of this blog says it all – i have a new favourite salad that i have been cooking for myself at least once a week for a while now – its fresh, tasty, warming and packed with goodness.
Im going through a bit of a “phase” or “fad” presently trying to be more aware of what im eating and the nutritional benefits of ingredients that i use to improve my health and happiness. This salad ticks and few of those boxes so i thought id share.
The recipe was originally in Stylist magazine but iv made a few tasty tweaks.

(Serves 1)
Ingredients
Chicken Breast x1
Sweet Potato x1 peeled and cubed
Spinach leaves
Chilli flakes
Rosemary leaves chopped
1 clove garlic grated
Apple x1
Half a Fennel
Half an Avocado

Dressing
Olive Oil
Cider Vinegar
English Mustard

Start by pre-heating the oven to 200 degs, part boil the cubed sweet potato then pop into a roasting dish with a sprinkle of chilli flakes and a drizzle of olive oil.
I butterfly my chicken breast and marinate with olive oil, garlic and rosemary and leave to one side.
Assembly of the salad is very simple – spinach on the base with chopped avocado and thinly sliced fennel. Thinly slice the apple and marinate in the dressing ingredients – i tend to use half a teaspoon of mustard and equal quantities of the oil and vinegar but feel free to adapt depending on how much of a kick you like or how sharp you like the taste to be.
Cook the chicken on a griddle and slice into strips.
To serve, add the sweet potato onto the salad, apple on top of that and chicken on last and drizzle with any leftover dressing from the apples.

chix salad

Now for the nutrition part….
Cider vinegar is good in dressings as not only is it tasty but acts as an antioxidant, has been known to kill bacteria, is low in calorie. Some studies have shown it can also help heart health and lower blood sugar.

Spinach – as popeye used to say this i good for big muscles and bones but it also is high in antioxidents and vitamin c which help against inflammation protecting against heart disease and the build up of unhealthy cholestrol.

Sweet Potatoes – superfood providing huge amounts of vitamin c benefiting skin health and the immune system aswell as balancing blood sugar levels. When researching about sweet potatoes I found out that the orange ones are good for combating heart rate and stress through high potassium levels, the purple ones support and protect the gut and the purple skin and yellow flesh potatoes are highest in antioxidents

Well  thats enough education for one day – my next blog is about all the tasty food I ate when on holiday in New York – in the run up to Christmas one cant be too healthy 😉

 

 

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