Flavour of the Month: Superfood Salad

 
Full of goodness, high in protein and healthy fats, this versatile superfood salad combines tuna and kale with roasted sweet potato, drizzled with a delicious creamy tahini dressing and topped with a shake of hemp seeds (which can transform a regular salad into a superfood dish).
 
Better still, the elements of this salad can all be prepared ahead, as they will keep in the fridge for several days at least (as indicated), to enjoy through the week with several tasty variations.
 
 
Superfood Salad
 

Superfood Tuna Salad Recipe

 
Serves: 2

Prep time: 15 minutes

Cooking time: 30 minutes
 

 

Ingredients

1 tin of tuna, drained (approx. 150g)

100g quinoa

200g kale

2 tbsp hemp seeds

Sea salt & black pepper

Sweet potato

1 large sweet potato (skin on) cut into cubes

1tbsp olive oil

Sea salt & black pepper

Tahini dressing

4 tbsp tahini (sesame seed paste)

Juice of 1 medium lemon (approx. 2 tbsp)

1 pinch of sea salt

Water (for thinning the consistency – about 4tbsp)

 
 

Method

 

Sweet potato

  • Preheat oven to 200°C.
  • On a baking tray, toss sweet potatoes with oil and season with salt and pepper.
  • Roast for about 30 minutes until tender and golden brown, tossing halfway through to ensure even baking.

Cooked sweet potatoes will last up to 5 days in the fridge.
 

Quinoa

  • Meanwhile, rinse the quinoa under cold water (to remove excess starch), then add to a saucepan and cover with water.
  • Bring to the boil, then reduce to a simmer for 15 mins.
  • Drain, and set aside to cool slightly. Fluff the quinoa with a fork before adding to the salad.

You can keep cooked quinoa in the fridge for up to a week.
 
While the other ingredients are cooking, make the dressing and prep your kale.
 

Tahini dressing

  • In a small bowl, whisk together tahini, lemon juice and salt. (Tahini will thicken as you whisk).
  • Then whisk in water a little at a time, until the dressing reaches your preferred consistency.

Leftover dressing will keep in the fridge up to a week.
 

 
How to massage kale

Massage your kale!

To make kale leaves soft and silky for salads, they need a quick massage! Might sound ridiculous, but it’s worth it!
Remove tough centre stems from the leaves, then roughly tear or chop the kale into bite-sized pieces.  Put it in a large bowl, drizzle in a little olive oil or lemon juice, then massage the kale with your hands for a couple of minutes. (It will darken in colour, tenderise and taste far better!)
 
Kale makes the perfect prep ahead leaves for salad and sandwiches, as it will stay fresh in the fridge for up to a week (without wilting like other greenery).

Photo: Minimalist Baker

 

 
Assemble your salad with the kale, quinoa, roasted sweet potato, topped with the tuna.  Drizzle over the dressing and sprinkle the hemp seeds on top.
 

 

Salad Variations

 

  • Use fresh tuna steaks instead of tinned – delicious and super quick to cook.
    Brush 2 tuna steaks (approx. 140g each) with olive oil, and season with salt and pepper. Place in a hot frying pan and cook for just 1 minute on each side. Set aside to cool, then cut into chunks and add to salad.
  •  

  • Swap tuna for cooked chicken.
    If you roast a chicken at the weekend, you can use it throughout the week for salads, sandwiches and other meals.
  •  

  • Flavour the tahini dressing (particularly good with chicken):
    For a sweeter dressing, add 1-2 tbsp maple syrup.
    OR add a touch of spice with a crushed garlic clove.
  •  

  • Add a generous dollop of hummus instead of the tahini dressing.
  •  

  • Optional extras – throw in a handful of olives, halved cherry tomatoes, toasted nuts and seeds, cress, cucumber or avocado chunks.

 

Find out more:

Food Moods!
Discover how a nutritious diet helps both physical and mental wellbeing, keeping us happy, alert & energised

 
 

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