All in Soups and salads

Beetroot, feta, quinoa and toasted seed salad

Beetroot, feta, quinoa and toasted seed salad

Kat Bright
Recipes, Soups and salads

If you have ever attended a talk of ours or been a client of Kat’s you know one of her favourite vegetables for just about all areas of health is beetroot. It’s great for heart, liver and hormone health. We grate a large batch of beetroot to keep in fridge and add to salads through the week. With the quinoa, feta and seeds you are looking at around 25g of protein for this salad.

French Classic tuna niçoise salad

French Classic tuna niçoise salad

Val Simpson
Recipes, Soups and salads

This has to be one of my favourite classics from my childhood. My grand parents lived in Nice and I have heaps of happy memories there…For some of you this may seem like a lot of ingredients to buy and prep but the beauty of this is that it is a perfect salad to make ahead in the summer to accompany a BBQ and the ideal meal to make once ( base) and eat 3 times for lunch with different protein on top. Perfect balance of mediterranean flavours, healthy plant diversity and healthy fats.

Green buckwheat courgette salad

Green buckwheat courgette salad

Kat Bright
Recipes, Soups and salads

Buckwheat is a gluten free seed and is very useful in a gluten-free diet as it gives a grain-like texture. It’s slightly nutty in taste and cooks in les time than quinoa or rice. For the health benefits see tip below. This salad is also a good way to top up your calcium levels. You’ll find calcium in the buckwheat, tahini, sunflower seeds and feta cheese.

Spicy black bean and corn soup

Spicy black bean and corn soup

Kat Bright
Recipes, Soups and salads

A spicy vegetarian soup packed with protein and fibre to keep you fully satisfied until your next meal. Even better it’s super quick to make and so makes a speedy lunch warm option. Freeze any leftovers for a quick meal another day. You can use frozen corn and peppers as I usually do.

high protein lentil and quinoa salad

high protein lentil and quinoa salad

Kat Bright
Recipes, Soups and salads

In our midlife ensuring we have enough protein in our diet is essential. Ideally we want to hit around 20-30g of protein with each meal. We find many people find this a struggle for lunch. This lunch contains a whopping 36g of protein and with no meat added. Serve with one of our salad dressings. See our blog post for our 6 favourite dressings. To make your life easier you can either batch cook quinoa and black lentils at the weekend for easy lunches or use ready cooked pouches.

Chestnut, lentil and kale soup

Chestnut, lentil and kale soup

Kat Bright
Recipes, Soups and salads

A perfect soup for January if you have any leftover pouches of chestnuts. This soup is full of protein from the chestnuts, lentils and Greek yoghurt topping. The problem with most soups is they just don’t hit a decent protein target, which is essential for satiety and managing blood sugars.

Spicy chickpea & butternut squash soup

Spicy chickpea & butternut squash soup

Val Simpson
Recipes, Soups and salads

Butternut squash is one of our favourite winter ingredient as it is so versatile, colourful and filling with its high fibre content. Good quality chickpeas are essential to make this soup insanely smooth and creamy. Ras el Hanout if you don’t know it is an excellent blend of spices bringing warmth without being too “hot” spicy. Very very simple comfort food at its best. Even better if you make double and keep for another lunch or evening.

Top tips for creating the perfect salad

Top tips for creating the perfect salad

Kat Bright
Blog, Soups and salads

During the warm spring and summer months we look at salads as a delicious way of packing in the vegetables. However there’s a real difference between a salad that consists of some iceberg lettuce and a piece of tomato and a Health Boost salad. We use salads as a way of packing in lots of nutrients and making them nutrition powerhouses.

roasted summer veg and lentil salad

roasted summer veg and lentil salad

Kat Bright
Recipes, Soups and salads

Roasted summer vegetables with puy lentils is such a delicious combination. I served with halloumi - but it’s equally as delicious with feta cheese. This is a great recipe if you are looking to use up some courgette from a glut. This salad can be served without the halloumi for a delicious side to a BBQ.

Red kidney bean and lentil salad bowl

Red kidney bean and lentil salad bowl

Kat Bright
Recipes, Soups and salads

Eating more pulses is such a great way to increase fibre in your diet. They also contain protein so this salad will easily keep you full until your next meal. We use Puy lentils for this recipe as they don’t require soaking and hold their shape well in salads. For ease you can buy ready cooked Puy lentils from Merchant Gourmet.

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