Thursday, 2 February 2012

Lunch Box - Quinoa Salmon Salad

Our mildest winter on record has been broken in this last week by a cold snap with temperatures down to minus 5 degrees! Luckily I have my lunches pre-planned and packed, or I would be stuffing my face with Cornish pasties and sausage rolls. Today's lunch is a favourite of mine, because it's super healthy, super tasty and it's quick and simple enough to throw together on a school night.

Main: Quinoa salmon salad
Fruit: Tinned peaches
Treat: Carrot and Apple muffin

Quinoa Salmon Salad
Yield: 4 lunch box servings

250grams dried quinoa
1 large bunch of flat leaf parsly, chopped
1 large tin (418g) of Alaskan salmon, drained and flaked
1/2 a red onion, finely diced
2 tablespoons of capers
Salt and pepper to season
2 lemons, 1 juiced, 1 quartered

1) Cook your quinoa in boiling water for about 15 minutes, or until the coils start to uncurl. Drain well.

2) Combine all ingredients and season to taste. Garnish with the quartered lemon. If you are having this in a lunch box it's nice to squeeze the lemon quarter over your salad just before eating.

This salad is a great booster in the winter - while it may not be traditional comfort food it has lots of beneficial properties. The quinoa is a complete protein which contains all 9 essential amino acids, and is particularly high in anti-oxidants, which help to protect your immune system. The salmon contains Vitamin D, which is vitally important in the winter, as most of our Vitamin D comes from exposure to the sun (which I am severely lacking this winter!). One serving of this salad will provide your full day's required amount of Vitamin D. The parsley contains Vitamin A and Vitamin C which also protect your immune system. And the capers, onion and lemon? Well they're pretty tasty, I reckon.... and that's good enough for me!

Here's hoping it's enough to protect me from a nasty cold! Fingers crossed. :)

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