March 19, 2026
Smoked Salmon & Avocado Green Bowl
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
Ingredients 2 tins sardines (in extra virgin olive oil) 1 tbsp olive oil 1 small onion, diced 3 cloves garlic, minced 1 zucchini, chopped 1 eggplant, diced (optional but great for depth) 1 red capsicum, sliced 1 can (400g) crushed tomatoes 1 tbsp tomato paste 1 tsp paprika 1 tsp cumin ½ tsp chilli flakes (optional) Salt & pepper 3–4 eggs Fresh parsley or dill Optional: Salmon chunks, prawns, feta cheese, olives
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
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