June 2, 2022
Greek Salad with Sardines
Greek Salad with Sardines
Ingredients
- 3 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- 2 teaspoons dried oregano
- ½ teaspoon freshly ground pepper
- 3 medium tomatoes, cut into large chunks
- 1 large English cucumber, cut into large chunks
- 1 420g can chickpeas, rinsed
- ⅓ cup crumbled feta cheese
- ¼ cup thinly sliced red onion
- 2 tablespoons sliced Kalamata olives
- 2 110g cans sardines with bones, packed in olive oil or water, drained
Directions
- Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined.
- Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine.
- Divide the salad among 4 plates and top with sardines.
Cook Time: 20 mins Total Time: 20 mins Servings: 4, about 2 cups each
Nutrition Profile:
Low-Calorie High Fiber Gluten-Free High Calcium Bone Health Healthy Aging Healthy Immunity Low Added Sugars
Nutrition Facts (per serving)
| CALORIES | FAT | CARBS | PROTEIN |
|---|---|---|---|
| 347 | 18g | 30g | 17g |
Ingredients 70 g chocolate protein powder 2 tbsp raw cacao powder (replace cocoa 1:1) 170 g smooth peanut butter 5 tbsp milk of choice (add 1 extra tbsp if mixture feels too thick) 3 tbsp maple syrup Optional: ½ tsp vanilla extract or a pinch of salt (helps balance cacao’s bitterness) For the Chocolate Topping 100 g dark chocolate (70% or higher) 1 tsp coconut oil Instructions Step 1 Mix the peanut butter, maple syrup and milk in a large bowl. Step 2 Add the protein powder and cacao and mix to form a smooth dough. Step 3 Roll out between two pieces of baking paper to your preferred thickness. Use a Christmas tree cookie cutter to cut out Christmas tree shapes. Freeze for 30-60 minutes Step 4 Break up the dark chocolate into a heat-proof bowl and add the coconut oil. Melt in the microwave, then drizzle on top of the chilled brownies ensuring the sides are covered. Step 5 Freeze again for around 10 minutes or until the chocolate is set. Nutrition and Cooking Times Prep time: 30 minutes | Freeze time: 60 minutes | Total time: 1 hour 30 minutes Nutrient Value: Calories: 210kcal | Protein: 10g | Fat: 18g | Carbohydrates: 13g
Swiss Ball Exercises
In this bulletin we discuss Fibre...