2 Palm sized portions of chicken breast, steamed and finely sliced
1 handful of red capsicum, sliced
1 handful of snow peas
2 handfuls of lettuce
1 handful of avocado sliced
1 handful of tomato cut into wedges
Lemon squeezed, cracked black pepper, olive oil, sea salt.
Combine all ingredients and dress with lemon, cracked pepper, salt and olive oil.
Prawn Avocado Salad
½ handful of avocado sliced
2 handfuls of salad greens, lettuce, grated zucchini, grated carrot, English spinach.
1 handful of chopped cherry tomatoes.
Palm sized portion of king prawns, approx. 6, cooked and peeled
Juice of half a lime, salt and pepper to taste.
Cover salad greens and vegies with prawns, garnish with thin slices of avocado and tomato halves.
Dress with lime juice and salt and pepper.
Roast Salmon Salad
200g of new potatoes, 150g of green beans, 2 x 200g of salmon fillets, skin off.
Olive oil, lemon, 1 sprig fresh mint, 1 sprig of fresh basil.
Salt and pepper to taste.
Preheat oven to 200C. Cook potatoes in a pan of boiling salted water for 15-20mins or until tender. Add the beans for the final few minutes. Drain a leave to cool.
Rub salmon pieces with a little oil, a squeeze of lemon juice and little zest and a pinch of sea salt and black pepper.
Roast salmon for 15-20 minutes or until just cooked through and leave to cool.
Dress potatoes and greens in salt and pepper, lemon juice and zest and olive oil. Toss together with herb leaves. Lay greens on plate and add salmon and serve.
Grilled Salmon and Avocado Salad
2 medium sized limes juice, 3-4 tablespoons of olive oil, 1 hot chilli seeded, diced (use small sweet pepper for non-spicy variation) 1 tsp of ground cumin, 2 tablespoons of finely chopped cilantro and salt to taste.
Combine ingredients in a jar shake and store in the fridge.
2 pieces of salmon, 1 tablespoon of olive oil, 1 tsp of salt, 1 tsp of ground coriander, 1 tsp of ground cumin, 1 tsp ground paprika, 1 tsp of onion powder, 1 tsp of black pepper.
Combine salt, coriander, cumin, paprika, onion powder and black pepper together. Rub the salmon fillets with olive oil and then spice mix. Pre-heat the grill until hot and grill the salmon to desired doneness.
4 cups of lettuce and salad greens of your choice including bean sprouts, spinach, zucchini.
1 large avocado, pitted, peeled and sliced. ½ cucumber, sliced. Sliced cherry tomatoes, coriander leaves.
Combine greens, add avocado, cucumber, cherry tomatoes and coriander. Lay grilled salmon on top and sprinkle with lime coriander dressing.
Kale, Quinoa and Almond Salad
2 cups of kale finely shredded with stalks removed, extra virgin olive oil, juice of half a lemon, 1 cup of cooked quinoa, cooled. ½ avocado diced, 2 tablespoons of fresh parsley, 1-2 spring onions finely sliced. 1 small handful dry roasted almonds chopped, pink salt and pepper. Tomato, cucumber, salad greens to your liking.
In a mixing bowl massage kale with a generous amount of olive oil and lemon juice really well for several minutes and allow to stand for 5 minutes. Add quinoa, avocado, parsley, spring onion, salt and pepper and combine well. Add extra lemon juice to taste. Add dry roasted almonds just before serving.
- If you have digestive issues cook kale by sautéing it in olive oil.
1 cup of quinoa, 1 ¼ cups water with extra for rinsing and soaking, pinch of salt.
Rinse quinoa under running water and drain, discard water. Soak quinoa in water for 15minutes. Drain and discard water. On a stove top bring to the boil soaked quinoa with 1 ¼ cups water. Reduce to simmer and cover with lid. Cook for 15 minutes or until water is absorbed. Remove from heat and leave to stand with lid on for 10 minutes. Fluff quinoa with a fork.
- Pre-soak quinoa and rinse to wash off the bitter compounds that coats the seeds.
- 1tsp of sesame seeds
- Olive oil
- ½palm-sized portion of tuna, tinned in brine or spring water
- Cracked pepper to taste
- 3handfuls of mixed shredded lettuce and vegetables
- Juice of 1 lemon
- 1tbsp of fresh herbs
- Toast sesame seeds in a pan until lightly browned, put aside to cool.
- Add olive oil to a non-stick frying pan. Break up tuna in a small mixing bowl. Mix with raw egg and black pepper.
- Cook tuna mix over moderate heat for 8 to 10 minutes. Stir frequently, breaking up larger clumps until light golden brown and flaky. Set aside to cool.
- Add salad and vegetables to salad bowl. Drizzle with olive oil, add lemon juice and fresh herbs. Gently toss cooled flaky tuna and egg mixture into salad and sprinkle with toasted sesame seeds.
Questions? Ask and expert Naturopath
Not sure if you should follow the FODMAP Plan?
How do you know which diet plan is right for you?
Our Naturopath Rachael Reed is an expert in designing the best diet plan to suit your individual needs. Come into the clinic or organise a skype consult and Rachael will guide you in a program that works.
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Rachael Reed is a exceptional naturopath with over ten years clinial experience. She works extensively with both hormone and allergy patients. Rachael is an author, researcher and trainer and offers a wealth of practical knowledge and support.
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