Serves 1
Pick a protein (100g)
Chicken, prawns, mackerel, salmon, firm tofu, chickpeas, cooked lentils
Pick a green leafy vegetable (large handful)
Rocket, watercress, spinach, lettuce
Pick your vegetables (80g)
Carrot, beetroot, tomatoes, peppers, onion, cucumber, cooked / raw broccoli, radish, celery
Pick a portion from a jar of roast antipasti (1 tbsp)
Roasted peppers, roasted artichoke, roasted aubergine, sun-dried tomatoes, olives
Pick a carbohydrate
Wholegrain rice (40g dry weight), quinoa (50g dry weight), sweet potato wedges (ó small), roasted butternut squash (50g)
Pick a healthy fat
25g hummus, 1/2 smashed avocado, 1 tbsp chopped nuts
Pick a seed: (1 tbsp)
Pumpkin seeds, sunflower seeds, sesame seeds
Pick a dressing
1 tbsp balsamic vinegar, 2 tbsp olive oil, 1 tsp wholegrain mustard and ó chopped garlic clove
1 tbsp no added sugar peanut butter, 1 tsp tamari, 1/2 tsp smoked paprika, 1 tsp sesame oil
2 tbsp tamari, 2 tbsp sesame seeds, 2 tbsp sesame oil, juice of 1/2 lime, . tsp of chilli flakes and 1 tsp honey
1. Simply layer the ingredients into a bowl.
2. Mix up the dressing and drizzle over.
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