Spinach and avocado salad
This is a high protein low GI salad that is quick and easy to make.
It is a great combination full of vitamins to boost your energy and can be adapted for a vegetarian by substituting goat’s cheese with tofu. Once again, it is up to you to change this around to suit whatever ingredients you have available. I have decorated with pomegranate seeds which are gorgeous, but sometimes can be as difficult to locate as hens’ teeth. You could substitute with finely chopped beetroot and add nuts to increase the protein content.
Spinach and rocket leaves
6 cherry tomatoes
Seeds of half a pomegranate
150g goat’s cheese
I dessertspoon mayonnaise or plain yogurt
0.25 teaspoon Tabasco sauce or chilli powder
1. Wash and dry the spinach and rocket before arranging them on an oval plate.
2. Halve the cherry tomatoes. Stone and slice the avocado. Deseed the pomegranate and slice the goat’s cheese which will crumble into pieces.
3. Arrange all the ingredients on the bed of leaves.
4. Make guacamole by mashing the avocado with a fork. Add mayonnaise/yogurt and tabasco sauce.
Serve the guacamole as an accompaniment to the salad.
Quick and easy smoothies
These smoothies do not require the use of a juicing machine. They can easily be made with a hand held electric blender, saving on extra wash-up. I call the first one Popeye’s pick–me-up and the second one is for Olive Oyl. Spinach is full of vitamin C, iron, and anti-oxidants.
Popeye’s spinach and kiwi smoothie
2 cups fresh baby spinach
quarter of an avocado
half cup water
Whizz all the ingredients together until smooth. Serve chilled in a glass.
Olive Oyl’s banana blueberry spinach smoothie
1 cup baby spinach leaves
2 ripe bananas
1 cup frozen berries
half cup orange juice
125ml natural yogurt (optional )
Whizz all ingredients together until smooth. Serve chilled in a glass.
Mary E. Coen
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