You 'DO' win friends with salad

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When we lead active lives it becomes even more important to refuel the body appropriately. Exercise (especially intensive) creates greater demands on most nutrients, in particular protein, carbohydrate, magnesium, b vitamins, iron, zinc and folate. An easy way to refuel is to ensure each meal has a mix of colours and textures, adding loads of vegetables, quality protein and unrefined carbohydrates. Refuelling in this way not only ensures you will be feeling stronger quicker after a hard workout but also prevents the depletion of essential nutrients.

Salads are an easy way to put a tick in all of those nutrient boxes for great recovery. Choose a quality protein such as lentils, add a wholegrain like quinoa or a starchy vege like sweet potato and load up on veges and you have the perfect post workout dinner. Here’s one I’m loving at the moment.

By Zoe Morosini

(Bachelor of Nutrition student / Photographer / Fettle friend)

 

Miso Cauliflower Salad

By Nutritionist Zoe Morosini

Serves 2-3

 

Ingredients

½ head Cauliflower, cut into florets

Sweet potato washed and chopped into discs

2 tbsp dried currants

1 tin of brown lentils, rinsed and drained

2 cups baby spinach, washed

50gm goat/feta cheese

A handful of fresh coriander and parsley, roughly chopped

1 tbsp olive oil

1 tbsp mild red curry paste

2 tbsp white miso paste

A few squeezes of lemon juice

Salt and pepper to taste

 

Method

Preheat the oven to 180 degrees Celsius.  Put the miso paste, olive oil red curry paste and a few squeezes of lemon juice and mix thoroughly. Add to the chopped cauliflower and sweet potato making sure they are covered in the paste (you may need to use your hands). Add salt to taste and bake in the oven until tender and slightly browned, about 20-30 minutes.  Add the lentils, spinach, cheese and currants to a large salad bowl and when the cauliflower and sweet potato are cooked, add to the bowl immediately to slightly wilt the spinach. Toss with the herbs and squeeze over the lemon juice to taste. Serve immediately.

 
Hayley Rogerson