‘Super Salad’ Recipes
index Food Revolution Day
3
About Good4U
4
What are sprouts/shoots, and why are they good for you?
5
What are seeds, and why are they good for you?
7
Moroccan Style Cous Cous
8
Quinoa and Pomegranate Salad
9
Chicken Super Salad
10
Asian Salmon Salad
11
Red Cabbage, Orange and Seeds
12
Wheatgrass, Apple and Lime ‘Mocktails’
13
Beetroot, Feta and Raspberry Salad
14
Warming Root Vegetable Salad
15
Good4U Tropical Super Smoothie
16
Shelly Super Salad
17
Green Superfood Salad
18
Dressings
19
2
Food Revolution Day The idea for this ebook came from our participation in Food Revolution Day, on May 17th, 2013. Established by Jamie Oliver in 2012, Food Revolution Day is a global day of action for people to make a stand for good food and essential cooking skills. It's a chance for people to come together within their homes, schools, workplaces and communities to cook and share their kitchen skills, food knowledge and resources. Good4U took part this year by holding a 'Super Salads' afternoon. We came together to develop a range of superfood salads, using Good4U sprouts and seeds, with the aim that they would be simple to make, and highly nutritious. We want to encourage people to eat well, through leading by example, we hope to share the benefits of introducing sprouts and seeds into your diet! In the spirit of educating people about how to eat well, we’ve put together this free ebook of 'Super Salad' recipes for customers to download, print out and keep as a handy reference to use alongside our products. We’ve included recipes to suit all diets and budgets, some with an unusual twist. Remember, the only limit is your imagination! We’ve added a couple of smoothies too, think of them as salads in a glass!
3
About Good4U Founded in 2005 by Bernie Butler, Good4U is a young, vibrant health food and drink company making natural foods including sprouted seeds, roasted seeds and wheatgrass. Our sprouts are produced in Northern Ireland where they are packed and distributed throughout the major retailers in the UK and Ireland. Bernie runs the company with her two daughters, Laura and Michelle, and her son Karol. At Good4U we practise what we preach, which means eating well, living well and encouraging others to do the same! Living foods for a better quality of life!
We’d love to hear your feedback, you can find us on facebook or on twitter @Good4UNutrition.
4
What are sprouts/ shoots, and why are they good for you Sprouts are a powerhouse of nutrients, packed with antioxidants, vitamins, minerals, trace elements, anti-aging constituents and enzymes. Living foods are biologically active foods that are not processed, canned, packaged, or cooked, they have enormously higher nutrient values than foods that have been cooked. Sprouts are high in fibre and low in calories and will make you feel fuller for longer, the enzymes release energy slowly. This is why Good4U sprouts are popular with athletes, and people on diets.
Brocco Shoots
- Contain an abundance of highly active antioxidants
Alfalfa Shoots
- Naturally high in a plant compound called saponins which are proven to help reduce cholesterol
5
Alfalfa and Sango Radish Sprouts
- Helps protect the body from cancer, heart disease and diabetes - Contain anti inflammatory properties
Lentil, Pea and Bean Shoots
- Fibre helps to reduce blood cholesterol levels and helps promote a healthy digestive system
Super Shoots
- Rich in an anti cancer compound which helps mobilize the body's natural cancer fighting resources and reduce the risk of developing cancer
We have certified medical research available on our website to back up our claims - http://www.good4u.co.uk/research.html
6
What are seeds, and why are they good for you Seeds are a nutritious snack that are full of essential vitamins and minerals. They release energy slowly so you feel fuller for longer and are less likely to crave other snacks. Seeds are easy to digest allowing quick absorption of their dense nutrient content. They are Low GI, keep you fuller for longer and rich in protein essential for growth and repair of muscle tissue. The protein in Pumpkin seeds is easily digested by the body which helps to stabilize blood sugar when eaten as a snack throughout the day. Keeping blood sugar levels stable is beneficial for those on a weight loss diet. Pumpkin seeds are an alkaline food, which maintains the body’s pH. A lot of snack foods containing wheat are acidic, which is thought to be harmful to the body’s overall pH balance. Sunflower seeds contain high levels of Vitamin E, which has anti-inflammatory effects in the body, beneficial to those who suffer from asthma, osteoarthritis, and rheumatoid arthritis. They contain Phytosterol, which when consumed in sufficient amounts, it is believed to reduce cholesterol levels in the blood, and also decreases the risk of certain cancers.
7
Moroccan style Cous Cous Ingredients 1 packet of Good4U Lentil Pea & Bean shoots 1 cup of cous cous 1 red pepper, diced 1 green pepper, diced 2 tsp ground coriander 1 tsp ground cumin ½ tsp chilli powder ½ cup of raisins 125ml of olive oil 4 tbsp white wine vinegar 1 bunch of coriander 1 bunch of flat-leaf parsley
Method Cook the Cous cous according to the instructions on the pack, then leave to cool. Deseed, core and dice peppers into ¼ inch cubes. Add the cous cous and the Lentil Pea & Bean shoots. Combine the coriander, cumin, chilli powder, raisins and oil in a frying pan and warm gently over a moderate heat for 3 minutes. Stir in the vinegar and pour this mixture over the cous cous. Finely chop the coriander and parsley – don’t worry about including the stalks. Add the herbs, season with salt and pepper and serve on its own or with a protein rich food of your choice.
8
Quinoa and Pomegranate Salad Ingredients 150g quinoa ½ vegetable stock cube 80g Good4U Roasted Pumpkin seeds 1 Pomegranate, seeds removed Small handful of mint, chopped Small handful of coriander, chopped Juice of 1 lime 2 tbsp olive oil
Method Cook the quinoa according to pack instructions adding the vegetable stock cube to the cooking water. Leave to cool, then break up with a fork. Mix the seeds, pomegranate seeds, herbs, lime juice and the olive oil through the quinoa. Serve in an attractive dish and enjoy.
9
Chicken Super Salad Ingredients 2 tbsp mixed dried fruits 1 cup of chopped red cabbage BBQ chicken breast diced/torn 40g Good4U Sango Radish sprouts 60g Good4U roasted seeds 2 large tbsp green beans ½ papaya
Method Wash and prepare all your ingredients. Meanwhile BBQ your chicken. Add all prepared ingredients in the large bowl (including chicken), toss in a dressing of your choice, and serve immediately!
10
Asian Salmon Salad Ingredients 2 salmon fillets (100g each) 1 red chilli, chopped ½ small head of red cabbage, thinly sliced (about 5 cups) 2 medium sized carrots, grated 6 scallions, whites and pale greens only, thinly sliced 1 cup baby spinach, thinly sliced 1 serving (25g) of Good4U Alfalfa Shoots 1/3 cup chopped fresh coriander 1 serving (25g) dry-roasted peanuts 2 large tbsp Good4U Toasted Chilli Seeds
Dressing 1 tsp Soy sauce 1 tsp honey 1 tbsp Olive oil 1 tsp of Sesame oil 1 chilli, chopped ½ clove of garlic, chopped Thumbnail of ginger, chopped Dash of Fish Sauce Small handful of chopped Coriander Juice of ½ Lime
Method Marinade salmon fillets in soy sauce, sesame oil and lemon juice. Cook salmon whichever way you like – either on the BBQ or bake in tin foil for 15 minutes at 180 degrees. Combine all other ingredients. Dress with Asian dressing and serve.
11
Red Cabbage, Orange and seeds Ingredients ½ red cabbage, finely sliced 2 oranges, segmented 60g Good4U Roasted seeds
Method Prepare your fruit and vegetables. Combine all ingredients together in a bowl. Serve on the side of a hight protein rich dish of your choice.
12
Wheatgrass, apple and Lime ‘mocktails’ Ingredients 3 cox red apples Juice of ½ lime 2 generous handfuls of wheatgrass
Method We made this juice with the wonderful Good4U Juice4Life Juicer! We also grow our own wheatgrass, and we sell wheatgrass kits on our website! Simply prepare your fruit and wheatgrass, making sure to chop your fruit into small pieces. To get the maximum amount of juice make sure to alternate soft and hard fruits. Note: You need a Masticating JUICER for this recipe. Serves 2
13
Beetroot, Feta and Raspberry salad Ingredients 1 handful fresh crisp lettuce leaves (Romaine works well) 4 small fresh beets 50g feta cheese, cubed ½ cup of raspberries 50g Good4U Alfalfa Shoots
Method Wash and prepare your ingredients. Arrange lettuce in centre of a large serving dish. Sprinkle with Good4U Alfalfa shoots. Arrange your raspberries, feta and beets in centre of lettuce. Dress with a simple fresh fruity dressing - mango juice shaken with 2 tbsp of olive oil works well. Serve!
14
Warming root vegetable salad Ingredients 1 large sweet potato 1 butternut squash ½ block of feta cheese 60g Good4U Roasted Pumpkin seeds
Method Slice root vegetables lengthways (leaving skin on). Place on baking tray and drizzle with olive oil and sprinkle of sea salt. Place in a hot oven at 220 degrees for 10 minutes. Then turn temperature down to 180 degrees and roast for a further 15-20 minutes Leave to cool. Then add cheese and seeds and voila, you have your tasty side salad ready to go.
15
Good4U Tropical Super Smoothie Ingredients 1 x Papaya ½ Pineapple 1 tub of Good4U Alfalfa Shoots 2 tbsp Natural yoghurt 100ml apple juice Juice of 1 orange
Method Blend and enjoy!
16
Shelly’s Super Salad Ingredients Flaked Smoked Mackerel 100g Good4U Chilli Seeds 2tbsp Good4U Brocco Shoots 50g Spinach Leaves 2 large handfuls Chargrilled cauliflower 50g Baby plum tomatoes halved 60g 1 x Orange segmented Pomegranate seeds
Dressing 1 tablespoons of lemon juice 2 ½ tablespoons of orange juice ½ Orange zest grated 2 tablespoon of natural yoghurt 1 ½ tablespoon of extra virgin olive oil Pinch of English dried mustard ½ clove garlic A good pinch of sea salt and black pepper
Method Add the cauliflower to a large pan of boiling salted water and simmer for just 3 minutes. Drain and run under a cold tap to stop it cooking further. Leave in the colander to dry well, then put it in a mixing bowl with a drizzle of olive oil and some seasoning. Toss well. Heat a ridged griddle pan over the highest possible heat and leave it for 5 minutes or until it is really hot. Grill the cauliflower. Keep turning until they are nicely charred all over and transfer to a bowl. Transfer all ingredients to a large bowl and mix well. Drizzle dressing over the salad and enjoy
17
Green superfood Salad Ingredients Packet of mixed salad leaves (organic if possible) Tub of Good4U Alfalfa and Sango Radish shoots Tub of Good4U Super or Brocco shoots
Method Wash your salad leaves, and tear roughly. Add your tubs of Good4U shoots, drizzle with a dressing of your choice (a french dressing would be good). Toss and serve, alongside some of our other salads, or with a high protein food of your choice.
18
Dressings Don't leave your salad bare, try some of these simple and delicious dressings to give your super salad its final dressing! Making a dressing couldn't be easier! Simply shake your ingredients well, in a jam jar and drizzle over your salad when ingredients have combined. Leftover keeps well in the fridge for 3 days after preparation
French dressing (works well with green salads) Âź of a clove of garlic 1 teaspoon of Dijon mustard sea salt and freshly ground black pepper 2 tablespoons white or red wine vinegar 6 tablespoons extra virgin olive oil Raspberry dressing 1 tbsp balsamic vinegar 2 tbsp olive oil 3 tbsp raspberry juiced
Citrus Vinaigrette juice of one fresh orange 1 tsp of freshly grated orange rind
1 tsp finely chopped red onion 3/4 cup of olive oil salt and pepper to taste
Paleo Vinaigrette 1/4 cup of vinegar 3/4 cup of oil 1 tsp of chopped fresh herbs salt and pepper to taste 1/2 teaspoon Dijon mustard (optional)
19
Proud to support
facebook.com/good4u
@good4unutrition
@good4unutrition
pinterest.com/good4unutrition
To find out more about our products and where to purchase them visit our website: www.good4u.co.uk www.good4u.ie Design and content Copyright to Good4U Food & Drink Company Ltd., 2013 Finisklin Industrial Estate Sligo, Ireland Phone: + 353 071 918 0031 www.good4u.co.uk