Brain Booster Salad

Keep those brain cells firing with this sensational salad

Simple to throw together, this satisfying salad really delivers on flavour. It lasts for a couple of days in the fridge and travels well, so it’s a good choice for a packed lunch and you can easily double up these quantities. Save time by using pre-cooked lentils. Egg yolks are one of the richest sources of choline, a vital component of brain cell membranes. Lentils & beans are a low-fat, low-cost source of fibre, protein, vitamins and minerals.

Anchovies are a good source of omega-3 fats, which boost mood and keep the brain working at optimal levels. I know they are not too everyone’s taste in their whole form but in this salad they simply dissolve into the dressing and add a delicious, rich saltiness to the flavour. You can add them to tomato based sauces. I often do this and people who say they “hate” anchovies love the flavour!

Ingredients

For 1
50g tinned borlotti beans, drained and rinsed
50g cooked puy, beluga or green lentils
small handful of green olives, halved
1/2 red pepper, deseeded and chopped
1 handful baby spinach leaves (or other green salad leaves)
For the dressing:
1tbsp extra virgin olive oil
1tsp apple cider vinegar
1 small shallot or spring onion, finely chopped
1/2 tsp dijon mustard
3 or 4 canned anchovies, drained and finely chopped
1 tbsp finely chopped flat leaf parsley (use frozen if you like)
Freshly ground black pepper
  1. Boil the egg for 10 minutes until hard boiled and leave to cool. Meanwhile mix together the dressing ingredients in a screw top jar or small bowl and then pour into your salad container.
  2. Mix together the beans, lentils, olives, red peppers and add to the salad bowl.
  3. Peel the egg, cut into quarters and place on top of the lentil mixture.  Season to taste with black pepper. Add the spinach leaves. Refrigerate until ready to eat then mix together well.

This recipe is taken from PACKED which I co-wrote with Becky Alexander and is available to buy on Amazon.

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About Michelle Lake

Hi, I run Mission Nutrition, and I'm a nutritional therapist/ nutritionist helping people all over St Albans & Hertfordshire feel happier & healthier. If your diet needs an overhaul, come and see me for a nutrition consultation! Tel: 01727 893 042 / 01727 869 929 or email michelle@mission-nutrition.co.uk