Nourishing Recipes for a Healthier Celebration
Mediterranean Farro Salad with Salmon
Heart Health
The salmon in this recipe is a great source of omega-3 fatty acids, which are known to reduce inflammation and lower blood pressure, contributing to overall heart health. Additionally, the monounsaturated fats from olive oil can help to lower bad cholesterol levels.
Bone Health
This recipe is rich in calcium from the feta cheese and vitamin D from the salmon, both of which are essential for maintaining strong and healthy bones. The presence of phosphorous also aids in the formation and maintenance of bones and teeth.
Digestive Health
The farro and vegetables in this recipe provide a good source of dietary fibre. Fibre aids in digestion by adding bulk to the diet, helping prevent constipation and promoting a healthy digestive tract. The cucumber and tomatoes also contribute to hydration, which is important for overall digestive health.
Farro
Farro is an ancient whole-grain wheat that is high in protein and fibre. Its grain is slightly larger and oblong than that of barley, but both retain a notable amount of chew when cooked. You can use farro and barley interchangeably in most recipes. However, it's important to note that farro is a wheat product and contains gluten.
INGREDIENTS
Serves 4
1 cup Farro (dry, rinsed)
567 grams Salmon Fillet (skin removed)
1/3 cup Extra Virgin Olive Oil (divided)
Sea Salt & Black Pepper (to taste)
1 1/3 tbsps Balsamic Vinegar
1 tsp Dijon Mustard
2 cups Cherry Tomatoes (halved)
1/2 Cucumber (medium, chopped)
1 cup Pitted Kalamata Olives
1 cup Feta Cheese (crumbled)
DIRECTIONS
Cook the farro according to package directions and set aside to cool slightly.
Preheat the oven to 205ºC.
Place the salmon on a baking tray. Drizzle with 1/4 of the oil and season with salt and pepper. Transfer to the oven and bake for 13 to 15 minutes until cooked. The amount of time will depend on thickness.
Meanwhile, combine the remaining oil, balsamic vinegar, mustard, salt, and pepper in a jar. Shake vigorously to combine.
Place the cooled farro in a large bowl. Add the tomatoes, cucumber, and olives. Pour the dressing over and toss to combine. Fold in the feta cheese.
Divide the salmon and the farro salad onto plates and enjoy!
Mini Dark Choc' Tahini Cups
Antioxidants
Dark chocolate is known for its high antioxidant content. These antioxidants help neutralize harmful free radicals in the body, potentially reducing the risk of chronic diseases.
Healthy Fats
The recipe includes coconut oil and tahini, both excellent sources of healthy fats. These fats are essential for brain function and the absorption of fat-soluble vitamins.
Protein Powder
The addition of protein powder to the recipe provides a good source of protein. Protein is essential for muscle growth and repair and also helps to keep you feeling full and satisfied. You can also substitute Hemp protein powder.
INGREDIENTS
Makes 24
300 grams Dark Chocolate (at least 70% cacao, chopped)
1 1/4 tbsps Coconut Oil
2 tbsp Tahini
2 tbsp Maple Syrup
1/4 cup Protein Powder (unflavoured)
DIRECTIONS
Melt the dark chocolate and the coconut oil in a large glass bowl gently until melted.
Use a spoon to carefully pour a thin layer of chocolate into each mould of a silicone or lined mini muffin tray. Freeze for at least 5 minutes.
Meanwhile, combine the tahini, maple syrup and protein powder. Mix until a dough forms. Roll the dough into small, even balls using your hands. You will want to create the same number of balls as the number of servings you are making.
Remove the muffin tray from the freezer and gently press a dough ball into the middle of each mould. Drizzle melted dark chocolate around and overtop the dough. Gently shake the muffin tray to even out the chocolate. Sprinkle with sea salt if desired.
Refrigerate until set, about 10-15 minutes.
