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Nutrition

Healthy Recipe #26 – Salads

Last week we gave you two simple stir-fry recipe ideas Seafood noodle stir-fry as well as Thai beef stir-fry and now this weeks focus is our tasty salad ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy salad options are:

  • Roast pumpkin and lentil salad
  • Moroccan-style carrot and sumac salad

Healthy option 1

Roast pumpkin and lentil salad

Ingredients

  • 1 kg pumpkin, peeled and sliced
  • 1 tablespoon Moroccan spice mix
  • 1 teaspoon olive oil
  • 1 x 400g can lentils, rinsed and drained
  • 50g baby spinach leaves
  • 2 tablespoons fresh orange juice

Method

  1. Preheat the oven to 180c
  2. Place the pumpkin on an oven tray and toss with the spice mix and oil
  3. Bake for 25-30 minutes, or until the pumpkin is tender, Set aside to cool
  4. Place the pumpkin, lentils, spinach and orange juice in a bowl and toss gently to combine
  5. Serve straight away

Serves 4

Nutritional Info

Calories – 179
Protein – 11g
Fat Total – 2.5g
Fat Saturated – 1g
Carbohydrate – 2.5g
Sugars – 12.6g
Fibre – 6.6g

Healthy option 2

Moroccan-style carrot and sumac salad

Ingredients

  • 5 medium carrots, peeled and cut into matchsticks
  • 3 clove garlic, peeled
  • 2 tablespoons lemon juice
  • 1/4 cup chopped parsley leaves
  • 1/4 cup chopped coriander leaves
  • 1 teaspoon sumac
  • 1 teaspoon flaked almonds

Method

  1. Place the carrots and garlic in large saucepan and cover with water
  2. Bring to the boil over a medium heat and cook for 10 minutes
  3. Drain, discard the garlic and tip the carrot into a mixing bowl
  4. Stir in the lemon juice and leave to cool
  5. When cool, add the parsley and coriander and toss to combine
  6. Sprinkle with sumac and almonds before serving

Serves 6

Nutritional Info

Calories – 25 kJ
Protein – 0.7g
Fat Total – 0.3g
Fat Saturated – 0g
Carbohydrate – 3g
Sugars – 2.8g
Fibre – 2g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

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0403 741 278
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