Salads | Shelley kamil

Thyroid Health- Quinoa & Shaved Veggie Salad with Passion Fruit & Coconut Dressing

February 17, 2016 By shelleyk

A gorgeous client and fellow Health Coach inspired me to write this recipe when she found herself in a surprising predicament, recently discovering that she was suffering form a Thyroid disorder.

In an effort to support optimal thyroid health I’ve included some key nutrients. Selenium, the trace mineral found in in Brazil nuts, a mere 3-4 of these power packed babies will do the trick. Selenium is also found in spinach, plus there’s the Iodine in sea vegetables and sea salt. In keeping with the recommended gluten free diet I used chickpeas and quinoa for protein. In this case we’ve kept things vegan, however, selenium is also found in several animal products, which could easily be included for additional protein and sustained energy.

When we talk Thyroid issues, it’s important to acknowledge the impact of stress. The production of the stress hormone cortisol can suppress healthy thyroid function hence having a profound effect on overall thyroid health. So, I’ve topped this hard working salad off with a Calming Passion Fruit & Coconut Dressing. Energetically, passion fruits have calming properties, whilst their sweet and tangy flavor combined with the coconut sugar keeps this dressing refined sugar free.

Packed with nutrient dense veggies that are optimal for thyroid health like leeks, squash and zucchini, all bases are seemingly covered in one humble salad. Hope it’s a new found favourite for some of you out there xx

Thyroid Health
Quinoa & Chickpea Shaved Veggie Salad with Passion Fruit & Coconut Sugar Dressing
Recipe By Shelley Kamil

Ingredients

Serves 2
2 handfuls spinach leaves
2 handfuls sprouts
½ can organic chickpeas
2 yellow squash, shaved
1 zucchini, shaved
1 bunch asparagus, chopped and blanched
½ leek, finely sliced
1 cup cooked quinoa
1 sheet nori, cut to thin strips
6 brazil nuts
Dressing
Juice and pulp of one ripe passion fruit
1tbs apple cider vinegar
2tsp olive oil
2tsp coconut sugar
Pink Himalayan Sea Salt to taste

Directions
1. In a large mixing bowl combine all the dressing ingredients, besides the brail nuts. Mix to combine.
2. In a small mixing bowl, whisk together the dressing ingredients. Pour over the salad and mix together thoroughly.
3. To serve, transfer to serving bowls and sprinkle with 3-4 Brazil nuts per serving plus an extra drizzle of any remaining dressing xx

How the quest to ‘healthify’ Salmon Bulgogi became a Kale, Plum, Sesame & Salmon Salad

February 10, 2016 By shelleyk

Let’s talk leftovers and the power to transform a healthy dinner into a dreamy lunch. Inspired by a new client, I went on a mission to create a healthier and clean version of the (already pretty healthy) Korean dish Salmon Bulgogi. And I think we can all agree, the busier life becomes, the smarter we need to be. Bulgogi is a delicious marinate that you can use on just about any protein of choice for a sweet and tangy flavour. By switching a couple of the key ingredients like plain sugar to healthier alternatives like coconut sugar you can be sure your body will thank you and love you for your efforts. The fun part begins the following day when you cleverly use your leftovers to create an easy Kale, Plum, Salmon & Sesame Salad. Both recipes are below, hope they bring you an easy weeknight solution as well as a healthy alternative for lunch xxx

Salmon Bulgogi
Serves 4

Ingredients
4 x salmon fillets
Marinate
4tbs tamari
1tbs sesame oil
1tbs brown rice vinegar
1tbs heaped of coconut sugar
1tbs raw honey
1 thumb size piece of ginger, grated
1 clove garlic minced (optional if you’re not a fan of garlic can leave it out)
Juice of half a lemon

1tbs sesame seeds
2 spring onions sliced on the diagonal

Directions
1. In a small mixing bowl, whisk together the dressing ingredients. Place the salmon fillets in a sealable container, cover with marinate and refrigerate for between 30 minutes and 2hrs.
2. Pre heat oven to 180/200degrees. Line a baking tray with baking paper. Transfer the salmon fillets to the baking tray, reserving any leftover marinate. Place salmon in oven and bake for 15 minutes. Remove form the oven, sprinkle with sesame & spring onions and return to oven for another couple of minutes or until slightly golden and cooked to your liking.
3. In a small saucepan, heat the leftover marinate to a gentle simmer. Transfer salmon fillets to a serving dish, drizzle with the marinate and enjoy xx

Kale, Plum, Salmon & Sesame Salad
Serves 1
Note: For lunch I prefer to use a half serving of salmon where as in the evening I use a whole fillet. It would probably be wiser to switch this around, but I prefer a heartier meal at night.

Ingredients
1/2 serve or 1 full serve of Salmon Bulgogi
4 kale leaves, trimmed and blanched
3 strawberries sliced
Handful snow peas, blanched
1 plum, sliced
1/4 avocado, sliced
1 spring onion, sliced
6-8 pecans, lightly toasted
1tsp sesame seeds
Juice of half a lemon
Pink Sea Salt to taste

Directions
1. Heat a small non stick skillet over a low flame. Flake cooked salmon and add to pan. Stir gently and cook for 2-3 minutes or until sizzling and golden, set aside.
2. Blanch the kale and snow peas. Immerse in boiling hot water for 1 minute. Drain and rinse under cold water.
3. To assemble salad, begin with the kale, top with snow peas, strawberries, sliced plum, flaked salmon and the then top with avocado,spring onions, pecans and a sprinkle of sesame seeds. Voila, you’re done and ready to go xx

The Perfect Pack-Me-UP Japanese Quinoa & Nori Salad

January 28, 2016 By shelleyk

This is a great pack-me-up salad. Perfect for a day on the run or a long day stuck at work with limited healthy options at your convenience. In this case, a batch of pre cooked quinoa goes along way. Prepped and ready to go in the fridge, it means this salad takes just minutes to throw together. Gluten free, dairy free, just leave out the spring onions for a FODMAP friendly version. There are endless ways to make healthy food fun and exciting, with a Japanese twist this salad delivers just that, a fresh, healthy take on eating well. And I have to add, Nori (seaweed) is an excellent source of sea minerals, unlike some garden vegetables that may be grown in mineral depleted soil, there is no risk of that here. This recipe serves 2-3, so if it’s just for you, you’re set for a couple of days xx

Ingredients
Serves 2-3
2 cups cooked quinoa
1 can organic chickpeas, rinsed and drained
4 kale leaves, torn off the stem
1 carrot, grated
2 celery stalks, diagonally sliced
2 spring onions, diagonally sliced
1 cucumber, cut to matchsticks
2 sheets organic Nori, cut into small squares
24 almonds
To serve
1/2 avocado, sliced
Dressing
2tbs shoyu
2tbs brown rice wine vinegar
1tbs sesame oil

DIrections
1. In a large mixing bowl combine the quinoa, grated carrot, celery, cucumber, spring onions, kale and Nori. Mix together thoroughly.
2. In a small mixing bowl, combine the dressing ingredients and whisk together.
2. Pour the dressing over the salad and mix together well. Serve along side sliced avocado and to with a sprinkle of almonds.

The SKIN-TOX Series – Fennel Apple & Kale Salad with Tahini Dressing

October 21, 2015 By shelleyk

Skin tox - Fennel Apple Kale Salad - ShelleyKRecipes

The second recipe in my SKIN-TOX series, this salad is designed to help heal and beautify your skin from the inside out. And isn’t it always the way, the moment you think you’ve out grown break outs (like long out grown them), there it is, a stubborn little zit appears out of nowhere. For me, it’s never really out of nowhere. Either primarily hormonal, or triggered by the the foods I’m eating, I know deep down that a few gentle adjustments in my diet and the results are undeniable.

So, where as dairy and soy based foods such as tofu and soy sauce may trigger hormonal breakouts, concentrating on alkalising, cleansing foods can help to heal from the inside out. Now, back to that salad; Fennel, it’s excellent for digestion, a great refreshing addition to any salad. Dark leafy greens, they contain some of the highest nutritional content per calorie then any other food available to man. Sprouts, they’re great for the gut. Chickpeas, an excellent plant based source of protein, carbohydrate and fibre. Lastly, the dressing; lemons are perfect to help alkalise, apple cider vinegar, excellent in aiding digestion and tahini (sesame seeds), loaded with calcium, magnesium and potassium. And if you’re going to use salt, opt for Pink Himalayan Sea Salt, unlike table salt, it’s not stripped of all its nutrients and minerals. All up, you’ve got yourself a hard working, cleansing, skin saving salad right there xx

The Skin-tox Series

Fennel Apple & Kale Salad with Tahini Dressing
Recipe by Shelley Kamil

Ingredients
(serves 2)
6 kale leaves, torn off the stem
2 handfuls of fresh basil leaves, torn off the stem
1 lebanese cucumber, cut on the diagonal
1-2 fennel bulbs, thinly sliced
1 can organic chickpeas, rinsed
2 handfuls of sprouts
1 red apple, peeled into thin shavings
12-14 walnuts, roughly chopped

Dressing
1tbs tahini
1tbs seeded mustard
Juice of 1 lemon
1tbs brown rice vinegar / apple cider vinegar
Pink Himalayan Sea Salt to taste
1tbs sesame oil / olive oil (optional)

Directions
1. Place the kale in a medium sized mixing bowl, dress with half the lemon juice and massage until the leaves begin to wilt. Divide the kale between two serving bowls.
2. In a small mixing bowl, whisk together the dressing ingredients until a smooth paste forms, set aside.
3. Top each serving bowl with the salad ingredients, the fennel, basil, cucumber, chickpeas, apple shavings and finally a sprinkle of walnuts. To serve, drizzle with a generous serve of the tahini dressing xx

Turmeric & Ginger ‘Skin-tox’ Salad

October 15, 2015 By shelleyk

I’m busy right now. That is, busy clearing up my skin. Naturally, of course. It’s funny how no matter how healthy you may be, there are always new things to learn and new things to try. Some work, some don’t. And so continues what I like to call ‘a work in progress’. Some of the very things you may be convinced are working for you, may be the very things working against you. For instance, I’ve been a big advocate of coconut oil, I cook with it, I rub it all over my body, I even use it as a butter on toast. However, I’ve recently discovered that coconut oil has a strange tendency to cause stubborn break outs and congestion on the lower cheek / jaw line that can be somewhat difficult to shift. Combine that with the surge of female hormones that occur during and just after the child bearing years, amplified with too much soy in my diet and I had unwittingly been giving myself a pretty nasty cocktail of irritants for my skin. And, exactly the kind of break outs proclaimed by one of my favourite lecturers on the matter.

So, in an attempt to return to clear luminous skin, I’m literally eating my way back there. Here’s the first of my ‘Skin-tox’ Salads. I’ve used turmeric for it’s anti-inflammatory qualities, lots of lemon juice to help cleanse and alkalise, loads of greens because ultimately there some of the most nutrient dense foods available to man, plus the good fats from avocados and Omega 3s from walnuts. Serve it along side some healthy bread or your favourite source of protein for a heartier meal and join me on my journey back to clear, radiant skin xx

Turmeric & Ginger Skin-tox Salad
Recipe by Shelley Kamil

Ingredients
Serves 1

1 generous handful spinach
1 generous handful rocket
1 carrot, peeled / shaved to thin slices
3 florets of broccoli, chopped and blanched
handful of snow peas, trimmed, peeled and blanched
1/3 can organic chickpeas
1/2 cucumber, chopped
handful of basil leaves
6-8 walnuts
1/4 avocado, sliced

Dressing
1 heaped tsp seeded mustard
2tsp brown rice vinegar
1 thumb size piece of ginger, finely diced
Juice of half a lemon
1tsp turmeric

Directions
1. In a small mixing bowl, whisk together the dressing ingredients until a fairly smooth paste forms, then set aside.
2. In a medium sized serving bowl, assemble your salad. FIrst, the leaves, then the shavings of carrot. Top with the cucumber, chickpeas, broccoli, snow peas and avocado. Sprinkle with the walnuts and basil leaves then pour the dressing over top. It’s that easy xx

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