Summer is definitely here in Geneva albeit a little earlier than anticipated. With the changing of the weather and the stifling heat, I can no longer stomach hearty casseroles, pies or piping hot soups. It is just too darn hot.
Frankly, I get bored quite quickly with limp salads and find them tiresome and really only to be used as a side dish to the main feast. However the heat here has made me experiment and find a salad that is refreshing but can also fulfil my hunger come supper time....Without a side of fries.
My superfood salad below is choc-full of nutrients and I have tried to incorporate as many of the new-fangled and much-talked about so-called 'superfoods'. It is quite a hearty salad and because of the presence of quinoa and avocado, quite filling therefore you need not worry about a starchy carbohydrate accompaniment. I have found myself practically living off this salad as it has so much flavour, is chock full of good stuff to fuel an active life style, is a doddle to make and will definitely have you squeezing yourself into your summer gladrags...But in a healthy, non crash / fad diet way.
Superfood Lowdown
Broccoli
Broccoli is a true superfood, a veritable nutritional powerhouse. It is rich in fibre, antoxidants and contains cancer fighting substances called Isothiocynates. It is also an excellent plant source of calcium. It contains vitamins B1, B3, B5, B6, C, E, K, beta-carotene, folic acid, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium and zinc. Phew!
Blueberries
Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. They are high in vitamin C and a good source of fibre. They contain a compound called Pterostilbene, which can help protect the heart in much the same way as cholesterol lowering drugs. They also contain flavonoids that can reduce the risk of heart disease and cancer and even stimulate the growth of brain cells thus slowing down mental ageing. Alongside all of this they also contain Polyphenols, these combat the effects of free radicals - the key cause of wrinkles and help to keep skin supple.Avocado
First off, DON'T YOU DARE leave this out because someone told you they are fattening! Avocados are a great source of monounsaturated fat and are loaded with 20 vitamins, minerals and phytonutrients. They contain more protein than any other fruit and contain a large proportion of vitamin B6; essential for helping the body release energy from food.
Rocket
Rocket is a fantastic source of fibre, iron and antioxidants such as beta-carotene and Vitamin C.
Peas
Peas are rich in both soluble and insoluble fibre and cain aid weight control. They contain the whole spectrum of B vitamins plus vitamins C & K, beta-carotene, folic acid, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.
Quinoa
Quinoa is a South American grain with a high magnesium content and essential amino acids. It contains more protein, fibre and iron than rice and acts as a prebiotic, aiding the development of good bacteria in your gut. It is also low in fat and possesses a low GI, which means you feel fuller for longer. Quinoa possesses the whole spectrum of B vitamins and a high content of vitamin E, a pivotal component in skin health and the body's healing process.
Seeds
Pumpkin seeds have high levels of magnesium, iron, zinc and calcium alongside a high Omega 3 and protein content. They have been linked to prostrate health, may ease the symptoms of arthritis and are anti-inflammatory.
Sunflower seeds have high levels of vitamins E, B1 and selenium. They also contain compounds that can potentially ward off cancer and stroke and contain both anti-inflammatory and anti-allergenic properties.
Sesame seeds are packed with copper, calcium and tryptophan. They are believed to help lower cholesterol and aid in digestion.
Tomato
Tomatoes contain an antioxidant called Lycopene, which has been linked to lower cancer rates. A tip when storing tomatoes; store them at room temperature rather than in the fridge as refridgeration diminishes their flavour.
Recipe (serves 2)
Rocket leaves - enough for 2 people
Head of Broccoli
2 TBSP Quinoa
1/4 Cucumber, sliced then quartered
Avocado, cut into squares
Blueberries, small handful, halved
Large vine-ripened Tomato, chopped
50g Feta Cheese, crumbled
4 TBSP, Frozen peas
2 TBSP, Mixed Seeds e.g. pumpkin, sesame, sunflower etc
Alfalfa Sprouts, small handful
Olive Oil
Juice of 1/2 Lemon
Balsamic Vinegar
1. Boil water in a kettle. Add water to Quinoa, covering it a couple of centimetres above the grains. The Quinoa will soak up all the water in around 5 minutes.
2. Add boiling water to the broccoli and peas in a separate pan. Boil for around 3 minutes. You still want the broccoli to be tender. Remove from the heat, drain immediatly and run under the cold tap to take away the heat.
3. Meanwhile chop all the ingredients and mix. Add the quinoa, broccoli and peas then sprinkle the mixed seeds over the top.
4. Make the dressing. Squeeze the juice of the lemon and mix with a good glug of olive oil (around 2 TBSP) and Balsamic vinegar (around 1 TBSP). Drizzle over the salad and enjoy
Other Suggestions
If you want to make the salad a little more substantial, add meat or fish such as chicken. salmon or (my personal fav) smoked mackerel.
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