Winter Salad

As my new year healthkick continues, I have tried to be more thoughtful about each and every bit of food im putting into my body. Saying that – after a long and tough last week and a success in avoiding caffeine, alcohol, salt and sugar – I finished off a lovely dinner last night at Cafe Monico in London, with a Paris Brest – a choux pastry filled with beautiful coffee and hazelnut praline cream – it was perfect and a real treat.

Anyway – back to being nutritious today and working on filling my body with goodness. Elix saw a salad in the Nopi cookbook with a base of sprouts and watercress so we decided to use this as inspiration for our lunch.

You will see shortly that the recipe is super simple and easy so I wanted to add on some info about why I chose some ingredients today. This is also good revision for me as I am close to completing my Nutrition diploma!

Sprouts – seasonal at the moment and high in anti-cancer elements. Sprouts are part of the cabbage family all of which boost skin health from the vitamins C and K as well as being packed with sulphur which can help to heal skin conditions including acne and eczema and keeps your digestice system healthy.

Watercress – grown all year round. The leaves are rich in Vitamins B, C and K meaning it’s a good way to process energy from protein, promote skin health, fight colds and flu aswell as acting as a natural antibiotic.

Mushrooms – support immune function, cleanse the digestive system and through their high vitamin D content, are good for bone health, cancer prevention and immune defence.

Serves 2
20 sprouts
10 mushrooms – sliced
Handful of Asparagus – chopped
100g Watercress
2 Eggs
White Wine Vinegar
50g Iberica Ham – diced
1 small Seeded Wholegrain Roll
Pecorino – shaved
1 1/2 tbsp Maple Syrup
1 1/2 tbsp Lemon Juice
1 1/2 tbsp Red Wine Vinegar

Rip up the roll into bitesize pieces, drizzle with a little olive oil and place under the grill for 10 minutes. Once crispy, remove and leave to one side.
Set 2 saucepans on with water to boil. In one, place 16 sprouts (8 each are 1 of your 5 a day) and the asparagus to cook for 5 minutes. In the other pan, add a teaspoon of white wine vinegar and bring to a rolling boil.
Heat a teaspoon of coconut oil in a frying pan and gently fry the mushrooms, adding the ham as the mushrooms start to brown. Shred the remaining sprouts by slicing finely and add these to the pan.
Crack the eggs into the saucepan of water to poach for 5 minutes until softly cooked.
Drain the whole sprouts and asparagus and add to the mushroom and ham to caramelise. They are really lovely with a little char.
To bring the salad together, place the watercress at the base and cover with the ham, mushrooms and shredded sprouts. Using a peeler, shave a few strands of pecorino over the top and scatter the croutons around.
For the dressing – stir together the vinegar, syrup and lemon juice and gently spoon over the salad.
Finally – place your poached egg on top and let the runny yolk act as an extra dressing to this warming, nutritious and tasty winter salad.

Advertisements

One thought on “Winter Salad

  1. Bunny Eats Design

    Nice salad! Love how you have pulled out some of the key ingredients and listed their nutrient profiles. I can’t say I eat sprouts or watercress much but it’s good to see what goodies they have locked inside.

    This post would make a great addition to Our Growing Edge, a link up just for new food adventures. It’s a fun way to share your new food experiences and flavours with other foodies. This month’s theme is HEALTHY STARTS including breakfast ideas or new healthy food habits for the start of 2017.

    More info including how to submit your link here: http://bunnyeatsdesign.com/our-growing-edge/

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s