Monthly Archives: August 2016

Summer eating is all about fresh ingredients and easy-to-make meals. Salads are a refreshing way to appease your appetite on a hot summer day while loading up on fibre and protein.

Protein is a key nutrient for healthy weight management. By including a source of protein, your salad will be a filling, substantial, and energizing meal. Delicious sources of protein that taste great in salads include:

• Beans and lentils
• Fish
• Lean meats
• Quinoa
• Nuts and seeds
• Tofu

The following three salads are tasty, easy to prepare, and pack a protein punch.

1. Salmon Sushi Salad

Perfect for lunch or dinner, this sushi salad combines all your favourite sushi flavours with fresh veggies, rice, and barbequed salmon. Perfect for those hot summer nights!

Ingredients:

• 1 tbsp. soy sauce
• 1 tbsp. rice vinegar
• 1 tsp wasabi paste
• 1 tsp sesame oil
• 4 large leaves romaine lettuce, cut into bite-size pieces
• 1 cup short grain brown rice, cooked
• 1 avocado, pitted, peeled and sliced
• 1 medium carrot, thinly sliced into strips
• ¾ cup English cucumber, thinly sliced into strips
• 2 sheets dried nori, cut into bite-size strips
• 100 g baked or barbecued salmon cut into bite-size pieces

Instructions:

1. Mix soy sauce, rice vinegar, wasabi paste, and sesame oil in a small bowl until well combined
2. In a large bowl, combine lettuce, rice, avocado, carrot, cucumber, nori, and salmon
3. Pour the dressing over top and gently toss until combined
4. Enjoy eating with chopsticks.

2. Three Bean Salad

What’s a summer BBQ without a three bean salad? This classic, tangy and sweet salad can be pulled together quickly using pantry staples and a few fresh vegetables. This version uses kidney, garbanzo, and cannellini beans, but any of your favourites will work. 

Ingredients:

• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• ½ cup kidney beans, cooked
• ½ cup garbanzo beans, cooked
• ½ cup cannellini beans, cooked
• ½ cup cherry tomatoes, quartered
• ½ cup celery, diced
• ¼ red onion, diced
• ½ cup red bell pepper, diced
• ½ cup cucumber, diced
• 2 tbsp parsley, finely chopped
• Sea salt
• Pepper

Instructions:

1. In a large bowl, combine beans, tomatoes, celery, onion, bell pepper, cucumber, and parsley
2. Pour olive oil and balsamic vinegar on top and toss all ingredients until well combined
3. Salt and pepper to taste

3. Quinoa Tabbouleh

Quinoa is a highly versatile grain that adds just the right amount of crunch to your salad. This quinoa tabbouleh can be enjoyed on its own as a complete source of vegan protein, or served with a side of sliced chicken breast to increase the protein content.

Ingredients:

• 1 firm Roma tomato, finely chopped
• 1 cup parsley, finely chopped
• ¼ cup fresh mint leaves, finely chopped
• 1 green onion, finely chopped
• ½ cup cucumber, finely chopped
• 1 cup quinoa, cooked and cooled
• 1 ½ tbsp fresh lemon juice
• 1 ½ tbsp olive oil
• ¼ tsp sea salt, ground
• ¼ tsp black pepper

Instructions:

1. Combine tomato, parsley, mint, onion, and cucumber in a large bowl
2. Fold in quinoa
3. Add olive oil, lemon juice, salt, and pepper, and toss ingredients until thoroughly mixed
4. Allow to sit for a couple of hours before serving

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