6 Week Shape Up: Week 4 food plan
Published 04/04/2016 | 02:30
As Week 1 but instead of lunch of grilled chicken on Day 2, swap in Roz’s Quinoa, Broccoli and Hazelnut Salad with added chicken. “It’s a complete game-changer for salad dodgers and a perfect meal prep option,” she says.
“ I like to make a big batch to have for lunch throughout the week – just keep the dressing separate. I sometimes add some shredded roast chicken for extra protein. I often make this salad during my cooking demos and it’s always a big hit, especially the dressing, which I also use as a vegetable dip or to liven up plain dishes.”
Roz’s Quinoa Salad with Broccoli, Feta & Hazelnuts
100g red split lentils
100g raw hazelnuts
50g mix of pumpkin and sunflower seeds
8 cherry tomatoes, halved
1 red onion, finely chopped
½ small head of broccoli, chopped
½ large cucumber, cut into cubes
75g feta cheese, cut into cubes
25g fresh flat-leaf parsley, chopped
For the dressing
Juice of 1 lemon
2 tbsp light tahini
2 tbsp apple cider vinegar
1 tbsp honey or maple syrup
1 level tbsp Dijon mustard
2 tsp tamari or soya sauce
1 tsp sea salt
Rinse quinoa under cold running water to get rid of bitter coating. Place quinoa in a saucepan and pour in 750ml water. Cover the saucepan and bring to a boil, then reduce heat and simmer for 15–20 minutes, until the germ has separated from the seed. Tip into a colander to drain off excess water, then set aside and allow to cool (I keep it covered while it’s cooling, which helps it to fluff up). Put lentils and 250ml water into a separate small saucepan. Bring to a boil, then reduce heat and simmer for 10 minutes, until lentils have softened but haven’t turned to mush. Remove from heat, strain and set aside to cool completely.
To toast hazelnuts, preheat oven to 200°C/gas mark 6. Put them on a baking tray and toast in the oven for 10–15 minutes, until the skins start to loosen. Remove hazelnut skins using the roast-and-rub method: tip warm nuts into a slightly dampened kitchen towel, fold up the sides and rub skins off.
To toast pumpkin and sunflower seeds, spread them over a baking tray and toast in oven along with hazelnuts for a few minutes, until turning golden. Tip seeds out of tray and set aside.
When quinoa and lentils are cool, place in a large mixing bowl with remaining salad ingredients, including toasted hazelnuts and seeds. Use a fork to toss.
In a separate small bowl, whisk together all dressing ingredients until smooth. Drizzle most of dressing over salad and toss to combine. Divide salad between shallow bowls or plates and drizzle the rest of dressing on top.