Avocado, Tomato & Cheddar Salad

As I’ve said before, salads are the quickest, easiest way to pack a wide variety of nutrients into one meal (see my ‘How To’ post, https://foodfervour.com/2015/12/01/the-quickest-easiest-nutrient-dense-meal/) and since it’s so humid today, I’m feeling lazier than usual. So salad for lunch it is. Cutting board, check. Knife, check. Bowl, check.

Food FervourCraving some cheese, (I’ve started buying vintage cheddars because I love the sharp saltiness of aged ‘tasties’) I decided to run with a traditional popular combo, cheese ‘n’ tomato. And since avocado is so good for you, as well as complementing both of these foods, it had to feature prominently too.

So, starting with a handful of watercress (you could use any green leaf you like) half a lebanese cucumber, quarter of a red capsicum, half a large avocado and 6 baby roma (or cherry) tomatoes, I roughly chopped them all ….chewing on a stick of celery at the same time… before gently tossing them in the bowl. Slicing about 40gms of vintage cheddar from the block, I used the wide-grater (see the photo) to ‘shave’ the cheese then, adding it to the bowl with a drizzle of extra virgin olive oil (EVOO) and a dash of apple cider vinegar, I tossed the lot together with a little more gusto. A dash of ground black pepper and Himalayan salt and I was ready to dig in.

For something so simple, it’s a rich mix of flavour and texture: creamy, salty, moist and sweet all at once. But best of all, is it’s wonderfully filling thanks to the high fibre and healthy fat content.

An Eclectic Rainbow Salad

Variety is the spice of Life. It also happens to be really good for your body.

That’s why it’s one of the drivers behind the meals I make: the greater the variety of food in a meal, the higher its nutritional content (generally speaking). That’s why ‘they’ say “Eat a Rainbow”.

Well, today’s lunch certainly nailed the colour bit. Which is interesting, considering it all began with a thought about boiled eggs as I drove home from yoga. You see, I often boil a few up and keep them in the fridge (…for moments just like these – instant gratification meals). Mum used to make an avocado, tomato & cottage cheese salad that I loved and even though it didn’t relate directly to my egg craving, I began to envisage a meal based on this combination.Food Fervour

This is how it came together:

Scattering a large handful of roughly chopped baby spinach on my plate, I then topped it with 3 quartered cherry tomatoes, 2 quartered hard boiled eggs, about 5cm of chopped lebanese cucumber and chunks of flesh from ½ large avocado.

Next I piled on about 3 heaped tablespoons of (my homemade) sauerkraut to please my gut bacteria, then a mound (approximately 2 tablespoons) of grated vintage cheddar …simply because it goes so well with avo and sauerkraut (have you ever tried a Reuben’s Sandwich? Here’s a link to my recipe for one of them: https://foodfervour.com/2014/11/25/a-probiotic-toastie/)

That’s kind of edgy enough for a salad but I felt like pushing the boundaries a bit further so, instead of my standard vinegar & oil dressing, I drizzled the plain EVOO (extra virgin olive oil) over everything but followed it with a dollop of homemade sweet chilli sauce on the top. And if that wasn’t daring enough, I sprinkled approximately a dessertspoon of nutritional yeast flakes over the whole lot. BOOM. Gut-lovin’!

Now admittedly, even before I tucked in, it crossed my mind that I might’ve gone too far: gone overboard with elements & confused the flavours …but I wasn’t disappointed. I ate the lot. Maybe I was too hungry to notice whether the flavours really worked together or not? So please, by all means, if you decide to try this meal for yourself, and you come to a different conclusion, feel free to remind me that sometimes nutrient density should take a backseat to simplicity…

Orange Salmon Salad

Gotta say, I’m pretty bloody pleased with this one. I’ve had salmon and orange together before but this will be memorable.Food Fervour

It began with my usual Google search: orange + salmon + salad + recipes. Most of the results were just marinades for salmon, not a complete meal, per se. But one in particular gave me an idea… and all it began with was orange and honey.

Now, I usually try to avoid adding sweeteners (even great natural ones like raw honey) where possible, but this marinade/dressing was going to need some, the way it was coming together in my head: orange rind can be quite bitter…

I started out by grating some rind from a navel orange (approximately one heaped teaspoon’s worth at a guess) then about the same amount of grated ginger. Cutting the top third from a navel orange, I hand squeezed the juice into a dish with the rind & ginger, then added a heaped teaspoon of raw honey, one teaspoon of tamari, and about a tablespoon of macadamia oil. After a good mix, I submerged my salmon steak in it. This began as the marinade but doubled as the salad dressing.

While the grill heated and the fish marinated, I scattered a mix of baby spinach, fresh basil & mint leaves on my plate, then grabbed some snow peas, celery, cucumber and cabbage out of the fridge. Popping the salmon in the grill, (skin side up) I set to finely chopping said veggies, then layered them over the greens.

I segmented the remainder of the orange as the salmon skin began to blacken, and after turning it over, decided to add a leftover avocado half, so sliced that and laid it on top of the salad pile. After placing the finished salmon steak on top, I scattered the orange segments and some roughly chopped up shallot greens, before dousing the whole thing with the remaining marinade. Then devouring.

It’s definitely the leaf combination and the dressing ingredients that made this dish so delicious. (I imagine a light sprinkling of crumbled feta would be fantastic too.) Whilst I haven’t provided a literal recipe here, I’d urge you to give it a go (in case you hadn’t noticed, the ingredients are all in bold typeface to give you a helping hand) because these flavours ….just amazing!

Liquid Health: Pros & Cons of Smoothies

I just gorged on cheese. I felt like some cheese on toast for lunch but thanks to my relationship with ‘instant gratification’ I started hoeing into the Nimbin Natural before my GF bread was toasted. Then I had a couple more pieces while the griller took its turn. So by the time I’d eaten, I was full as a goog (Aussie slang for “I’ve had sufficient”).

Now, with the stomach juices working hard (& loud!) I’m feeling a tad guilty about the lack of fibre & nutritional variety in that ‘meal’. Since there’s no way I could fit a whole salad in after all that (a sign in itself…) I’m going to ‘supplement’ with a smoothie.
Good old smoothies!
How did we ever live without them before? Nutrient-dense meals-on-the-run.
They are SO easy. So ridiculously easy. And they’re a blank canvas for the Creative. The one basic ‘rule’ I can ever recall hearing somewhere is:
60% FRUITS + 40% VEGGIES/GREENS

food fervourOf course, when you get used to them (that is, when you “harden up”!) you may find you can reduce the fruit component, which is a good thing for those who want to ‘control’ their fructose intake. Intensely flavoured components of a smoothie can disguise less palatable ingredients. If you have some idea of what fruits & vegetables go well together, you’re unlikely to go too far wrong. If all else fails… Google. There are literally thousands of recipes out there in the ether.

For this one I grabbed an orange, lots of strawberries & blueberries, a banana and a couple of dates and blended them with a chunk of cucumber, a stick of celery (leaves’n’all) a handful of baby spinach and some cabbage.
I blended the solids first to break them up as much as possible, then added my liquid (coconut water in this instance) for a smoother drink.

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So full… More for later!

The thing to remember with smoothies (and here I hark back to the ‘sign’ I mentioned during my cheese story) is that by liquefying your food, it’s easier to consume more than you need, plus there’s less work for your digestive system to undertake. While that can seem like a good thing  – and it can be when you are unwell and need all the energy (& nutrients) you can get for minimal effort, while your immune system is hard at work – healthy peops are likely to become hungrier sooner (despite ingesting a salad bowl’s worth of calories). Because your digestive organs aren’t really getting the ‘workout’ for which they were designed. They need the challenge of some tough fibre or dense proteins to breakdown in the same way your body responds to the fitness challenges you (should) apply to it in training!

To this end, I don’t believe smoothies should be consumed on a regular (daily) basis. After all, human evolution didn’t involve electric blenders!

For a meal on a run, yes – if you really CAN’T make the time. For instant gratification, yes, if you really CAN’T exercise self control. And heck, even for the occasional ‘nutrient supplementation’ after a very average meal (to wit: me, today) and at the expense of excessive energy intake!