Yummy Insalata Verde
Green salad, packed with iron, vitamins, minerals, protein and great taste
Spinach. I choose baby leaf spinach if possible, otherwise regular if not. Why do I choose spinach as the leaf for this salad? Quite simply spinach is a superfood and when I need a good pick- me – up and great healthy lunch I think it’s the best at delivering what I need. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. It also provides protein, iron, vitamins, and minerals. I choose broccoli as it is high in many nutrients, including fibre, vitamin C,
vitamin K, iron, and potassium. Additionally, I choose asparagus which has a number of potential health benefits, including weight loss, improved digestion and lower blood pressure. It’s low in calories and a great source of nutrients, including fibre, folate and vitamins A, C and K.
Nuts are some of the healthiest foods on the planet, high in fibre, Omega-3 fatty acids, protein and healthy fats. Seeds too are high in fibre and protein! I particularly like pumpkin seeds for their taste and the fact that they are high in antioxidants. A diet high in antioxidants may reduce the risk of many diseases (including heart disease and certain cancers). Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation. The protective effect of antioxidants continues to be studied around the world.
Benefits of sunflower seeds are that they are rich in the B complex vitamins, which are essential for a healthy nervous system and especially useful for Vegans and Vegetarians who may lack enough vitamin B through not eating meat., Also they are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E.
A simple salad actively packed with fantastic health benefits and delicious taste – what more do you want or need to lift your spirits and feel all good and healthy inside?
Serves one as a fair-sized main meal at lunchtime or two/three as side dish
Two big handfuls baby spinach
Two celery stalks finely diced
Cooked – all can be eaten raw if you choose to NB use fresh peas obviously
Lightly boil for about 4-8 minutes until just cooked-
A handful of broccoli florets [if large cut into smaller bite sized pieces]
Four green asparagus stalks [full sized or 6-8 half spears]
Good handful of frozen petit poise or regular garden peas
Note- after cooking rinse in cold water several times to cool and retain shape and colour
Small handfuls of: –
Blanched almonds [which are highest in protein or raw peanuts have even more protein than almonds if this is important to you]
[other seeds you like if you don’t have the above, raw cashew nuts are good alternative too to almonds but they are not so protein rich]
Dressing to taste
Olive Oil – approximately one to two table spoons
Lemon juice a couple of squeezes
Light Soya Sauce [preferable to dark] half table spoon approximately
Mirin [Japanese sweet rice wine, or a pinch of sugar] 3 teaspoons approximately
Place all ingredients in a bowl salt and pepper if you choose [I choose not to with this as Soya sauce is pretty salty and I like a sweet taste with asparagus and broccoli]
Additional deliciousness [or replacements]
Half a not-too-ripe avocado
Few slices cucumber [preferable skin on]
Generous handful grated raw courgette
Vegan only diet?
You may like to add walnuts pieces [or another nut of choice but walnuts are said to be good for the brain!] as well for extra vitamin and protein intake
Creating space for you to find your Harmony
I’m Louise, I hold the space for you to find true harmony between activity and rest. Space to feel in balance, whole and complete, to experience your vibrant vital energy as well as your stillness and inner calm . I offer you tools and insight to find equanimity and cope better with stress, enjoy improved sleep and experience a real sense of good health and well-being.
I teach Yoga beyond postures, shapes and methods; inviting you into self enquiry.
Guiding you to get to know your moving body, your breath, your mind, so as to enrich your mind-body both on and off the Yoga mat.
I’m qualified above and beyond what’s necessary for a Senior Yoga Teacher [SYT] with over 1,000 hours of training and many thousands of hours of teaching full time, since 2002, but when you share what you love I believe you can never stop learning and experimenting for yourself too! .
Come ’slow down to get strong’ with me and experience your clearer, calmer, kinder self.