With Spinach, Asparagus, Lemon & Roasted Almonds

Ingredients

• 1 large salmon fillet baked and chopped/flaked
• 1 small head of broccoli, roughly chopped into small pieces
• 1 cup fresh spinach
• 6 fresh asparagus spears chopped & lightly steamed
• 1 clove garlic minced
• 1 teaspoon fresh grated ginger
• 1 green chilli (optional) & 1 bunch coriander (optional)
• 2 tablespoons olive oil
• Sea salt and Black pepper to taste
• 1 ½   lemons or limes for juice
• ¼ cup/ handful roasted almonds

Method

• Pre heat oven to 180 degrees. Place salmon fillet on foil, drizzle with juice of ½ lemon and sprinkle with black pepper and wrap.  Place salmon parcel on a small baking tray into an oven for 12-15 minutes or until just cooked through.
• Sauté broccoli in olive oil over low/moderate heat in a large pan with garlic and ginger until broccoli is cooked through, about 3 minutes.
• Add spinach and toss through until just wilted, add steamed asparagus, chilli if included, squeeze lemon or lime juice over mix also toss through the coriander also if included. Remove into a bowl/plate.
• Season with salt and black pepper
• Break up warm salmon and mix through warm  broccoli salad
• Sprinkle roasted almonds over the salad and serve immediately

Some reasons why this meal is good for you

Salmon– protein/EFAs, vitamins A, D & Bs, Magnesium and zinc – good for heart & brain health, inflammation energy. Broccoli -anti-inflammatory, alkalizing, anti-cancer (sulpforaphane), rich in vitamin C, E and CoQ 10, B vitamins, iron, calcium, magnesium, vitamin K, potassium, phosphorus, and manganese. Asparagus- fibre, folate, vitamins A, C, E and K, chromium, which helps insulin to transport glucose from the bloodstream into cells Spinach-antioxidants, Vitamins A, K, C & B, potassium, iron, carotenoids, anti-cancer, good for eyes & bones. Almonds– potassium, calcium & magnesium which assist stress, and nourish the nervous system.  Lemon/lime- vitamin C – & helps alkalize the body and black pepper – anti-inflammatory /aids digestion/ assists nutrient absorption. Garlic (allium family) protect against cancer and CVD, antifungal, antimicrobial, stabilise blood sugar. Ginger antioxidant, anti-inflammatory pain relieving; Chilli-capsaicinoids, antioxidant, with beta- carotene and vitamin C, anti-cancer & helps fight colds/allergies. Coriander– fibre, Vitamins C & K & protein, good for digestion, liver heath and cholesterol.

Notes

Recipe/image: adapted from a recipe by The Healthy Chef(Teresa Cutter 2017).