December 22, 2022
Cold Turkey Salad with Mango and Honey Dressing
Cold Turkey Salad with Mango and Honey Dressing
Ingredients
- 2 tablespoons seasoned rice vinegar
- 1 garlic clove, crushed
- 1 small red chilli, seeds removed, finely chopped
- 500g leftover turkey (preferably breast meat), sliced
- 100g baby spinach leaves
- 2 cups mixed Asian herbs (such as coriander, mint, Thai basil)
- 1 large ripe mango, peeled, sliced
- Black sesame seeds, to sprinkle
Dressing
- 5 tablespoons (100ml) honey
- 1/4 cup (60ml) rice vinegar
- 110 ml olive oil
Method
- Step 1 - Mix together the rice vinegar, sugar, garlic and chilli, and stir until the sugar has dissolved. Pour over the sliced turkey and set aside.
- Step 2 - To make the dressing, place the honey and vinegar in a food processor and process to combine. With the motor running, slowly add the peanut and sesame oils until a thickish dressing forms.
- Step 3 - Place a pile of spinach on each plate and top with a handful of herbs, followed by some turkey. Lay slices of mango on top, drizzle with the dressing and sprinkle with the black sesame seeds.
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates