Yes – we LOVE Fridays.  Feel Good Friday is a thing.  And our no cook, no nonsense Winter Salad Recipe we made last Friday needs to be shared. You see this Friday I had the opportunity to get up a bit later, take it easy for breakfast and the whole morning routine.  I was lucky enough to work from home securing the offers exclusive to our subscribers in this weeks free Weekly Digest newsletter (Not signed up yet?  Want to?  You can do that HERE) and then, after a fabulous morning I had the time and opportunity to whip up a lunch to enjoy by myself in the peace and quiet of an empty house before heading out for some evening work that id been looking forward to as well.  ALL GOOD.

So the lunch is what I wanted to share with you.

From bits and pieces in the fridge and some leftovers I layered up a great winter salad.

INGREDIENTS:

Rocket (generous handful)

Chicken (left over cooked chicken breast pieces)

Baby beetroot (from packet, approx 5)

Broccoli (handful florets, broken up into small chunks)

3 bean mix (including haricot beans, black beans, pinto beans)

Sweetcorn

Red pepper (1/3rd chopped into tiny chunks)

Tbsp Red wine vinegar (tbsp)

Juice of half a lemon (freshly squeezed)

2 x tbsp Oil (rapeseed, olive or your preferred variety)

Fresh mint (to taste – not too much!)

 

METHOD:

For the 3 bean salad –

The beans were from a tin, I did not buy and soak and prep #nononsense.  Just remember from a tin to buy in water, not in oil if possible.  Drain the beans and pop about half of each tin together in a bowl with sweetcorn and red pepper.  You can add as much or as little as you like of the corn and pepper I’d just say not too much red pepper as the corn will sweeten it up nicely enough.  Add salt and pepper here and mix together.

Add a tbsp red wine vinegar, 2 of oil (we used rapeseed, but olive oil or something light of your choice will do nicely), and squeeze over the juice (no pips) of half a lemon.  Mix in some fresh mint to taste as well.

TASTE the mix adding more lemon juice, vinegar, black pepper or mint as you like.

On the plate –

First pile the rocket (or spinach, black kale, watercress) in the center.  Pile the 3 bean mix on top, then the chopped (or even better, shredded) cooked chicken on top of that.  Then add the broccoli in bite sized pieces – raw. Keep on piling directly on top, the chopped beetroots and a little more bean mix.

Add a tiny pinch of salt, and then black pepper over the top.

You also add some pine nuts and/or sesame seeds for some added crunch.

Try it and let us know how you get on – share your no nonsense winter salad pics via Facebook, or tag us on your Instagram snaps @nononsensenita #nononsensenita.  You can also email me on info@nitakothari.com for more info, or if you have better ideas to share – what additions did you make to make this one your own??

And why are we telling you a bout this salad?

1. Tasted amazing – give it a go!
2. Filled me up – bonus!
3. Took under 5 mins to make – no nonsense!
4. Its seriously good for you healthy – nutritional values =

• Rocket and broccoli are both good sources of Vitamin A and C.  Rocket also contains calcium and broccoli is high in fibre.  Broccoli also contains a variety of phytonutrients – chemicals that protect the plant from germs and disease that transfer nicely into us to help protect us against disease too!  Research suggests phytonutrients can help protect us against disease from cataracts to cancer.
• Beetroot is lovely and high in vitamin C and fibre to give us a boost
• In the beans you will find magnesium – for increased energy – and iron – that can eradicate fatigue.  Haricot beans also contain vitamin C, Pinto beans are high in fibre and vitamin B6, and black beans are high in protein too.
• Chicken of course is protein rich and also contains good levels of vitamin B6.
• FIBRE – helps control blood sugar levels (perhaps reducing our risk of developing type 2 diabetes)
• IRON – metabolises proteins, eradicates fatigue
• PROTEIN – functions as the building blocks (and to repair) our bones, muscles, cartilage
• VITAMIN A – aids bone growth and immune health along with VITAMIN C helping fight bacteria and viruses more effectively.

 

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Or contact us for more info at info@nitakothari.com.