This recipe has been kindly given to us by Caroline Yeats of Nutritious Living and is a fabulous immune system boosting salad which is dairy free, gluten free, and if you leave out the fish suitable for vegetarian/vegan
It is super-easy to make, which I personally love as I have a strong will to eat well, but very little time or energy to actually deliver. It also seems like a great one for a super-nutritious packed lunch (something I’m always on the look out for!
A delicious salad full of immune boosting ingredients; Quinoa (protein, vitamin E), mackerel (protein, vitamin D, omega 3 fatty acids), shiitake mushrooms (antiviral, antibacterial, anti-parasitic, antifungal), parsley (vitamin A, vitamin C), kale (vitamin A, vitamin C), pumpkin seeds (zinc, essential fatty acids, protein), lemon juice and zest (vitamin C), garlic (antiviral, antibacterial).
- 90g quinoa (dry weight)
- 100g fresh shiitake (or alternative) mushrooms
- 2 cloves garlic
- 80g kale
- Zest and juice of half a lemon
- 180g cooked mackerel
- 2 tbsp pumpkin seeds
- 1 tbsp fresh chopped parsley
Cook the quinoa on the hob and allow to cool (follow packet instructions but it will take around 20 minutes). Chop the shiitakes into bitesize pieces and mince or finely slice the garlic. Gently fry together in a little coconut oil over a medium heat until the mushrooms have softened.
Roughly chop then massage the kale with the lemon juice. Add to the quinoa with the lemon zest, mackerel, pumpkin seeds, mushrooms and garlic. Sprinkle over the fresh chopped parsley.
Yum! For more information about Caroline and her services, and for many more healthy recipes go to: https://nutritiousliving.co.uk/recipes/