Summer is throwing us its best angles at the moment. The time has finally come to get your legs out, get that dress out and start on the Pimms. It is also salad season, and if you are fed up with the ones from Pret, then this is the salad you should be eating now.
I went for my annual medical check-up this week. The boob doctor gave me a sheet of paper with tips on for reducing breast cancer risk. On the list were the usual things about exercise, drinking no more than one glass of wine a day, (I may have failed on that one); Eating a Mediterranean diet, staying a healthy weight and getting some sunshine every day.
Vitamin D and Omega 3 were the recommended supplements. And specific nutrients such as Berberine which is, which is known for its anti-diabetic, anti-inflammatory, cholesterol-lowering effects; Polyphenols found in green tea and berry fruits and Genistein found in soybeans (which we should eat in moderation). Other things such as Reservatol, curcumin, Sulforaphane (found in cruciferous veg, but need mustard or radish to aid absorption), coffee and lactobacillus in low-fat yoghurt.
Rather than throw everything into a blender and make a smoothie, I thought it would be nice to make a salad which contained some of these health-promoting ingredients. I hope you enjoy eating this as much I did. Let me know how you get on with it if you make it and enjoy the sun.
1 chicken fillet
1tbsp chia seeds
1 tbsp black sesame seeds
2 tsp turmeric
Extra virgin olive oil
Salt and black pepper
1 handful each of raspberries, blueberries, strawberries and raspberries
100g black grapes
5 handfuls is kale chopped
3 tbsp extra virgin olive oil
1 tsp English mustard
1 tsp honey
Chop the chicken into bite sizes pieces. Toss with the chia, sesame, turmeric, salt and pepper. Cook for 3 or so minutes on each side. Once fully cooked, set Aside.
Put the kale in a bowl add some oil and massage the oil into the leaves. This helps tenderise the leaves. Add the berries and grapes. Add the chicken. Mix all the dressing ingredients together, pour over the dressing and serve.
Let me know if you spot any typos and I will correct them.