February 15, 2024
Potato Salad with Green Beans and Asparagus
Ingredients
- 15 small new potatoes
- 450g of green beans
- 1 bunch of asparagus
- 2 tbs minced red onion
- 2 tbs minced parsley
- 1 large handful of walnuts
- 4 tbs olive oil
- 2 tbs red wine vinegar
- 1 tsp dijon mustard
- 1 large clove of garlic – put through a garlic press
- Black pepper
Directions
- Slice new potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes – until fork tender.
- Trim green bean ends and cut green beans in half.
- Snap off tough ends of asparagus and then slice asparagus into an equal size as the green bean pieces.
- While potatoes are cooking, bring another pot of water to a boil. Once it’s boiling add both the green beans and asparagus to the boiling water. Cook for 4 to 5 minutes.
- Prepare and ice bath (large bowl with half ice and half water). When the green beans and asparagus are ready – drain in a colander and then plunge into ice bath. Let them sit in the ice bath until completely cool.
- Prepare vinaigrette by whisking together olive oil, red wine vinegar, dijon mustard, minced garlic and black pepper.
- Mince red onion and set aside.
- Mince the parsley and set aside.
- Drain the potatoes when ready, add to a bowl, add half the vinaigrette to the warm potatoes and toss to coat the potatoes.
- Drain the green beans and asparagus from the ice bath. Pat green beans and asparagus with paper towel so they are mostly dry.
- Add green beans, asparagus, red onion, parsley and walnuts to potatoes. Toss with the remaining vinaigrette and serve.
Nutrition Facts - 1 Serving
- Calories: 286
- Sugar: 5 g
- Sodium: 10 mg
- Fat: 19 g
- Saturated Fat: 2 g
- Carbohydrates: 26 g
- Fiber: 7 g
- Protein: 7 g
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