spring, summer, seafood

super spring salad with watercress, salmon, oranges, fennel and hazelnuts

super spring salad with watercress, fennel, salmon, oranges,buffalo mozzarella & hazelnuts

super spring salad with watercress, fennel, salmon, oranges,buffalo mozzarella & hazelnuts

6 cups young watercress

2 small fennel bulbs

250g hot smoked salmon

2 small oranges, peeled and segmented

150g fresh mozzarella

1/2 cup toasted, skinned hazelnuts

You don't really need instructions for this - just trim the fennel bulbs and remove the outer layer then slice finely, ideally on a mandolin. Then just layer the ingredients onto the plate and drizzle with infused oil or dressing. Serves 6 for a light lunch or as an elegant spring entree :)

Dressing

1/4 cup olive oil

1/4 cup orange juice

1/4 cup lemon juice

sea salt to taste

 

OK, now remember I am just some chick sitting at home at my computer, not a doctor or scientist, so these are assertions that I have found in books and on the internet - don't be hating on me if you disagree!

Watercress

Packed with beta carotene and vitamin K,  zeaxanthian, lutein, beta carotene as well as a purported cancer fighting compound phenylethyl isothiocyanate. Good for promoting bone health, and limiting neuronal damage in the brain. Also contains Vitamins C and K  helpful for fighting infection and eye health.

Fennel

Contains as much potassium as banana, high in phytonutrients and antioxidants and anti-inflammatory properties. Vitamin C which helps fight infection and zap free-radicals and Anethole a cancer-fighting compound in fennel oil.

Salmon (wild is optimal)

Loaded with Omega-3s, vitamin D, selenium, B2, B3, B6 and B12 and protein-rich, great for reducing inflammation. Helps in combatting cancer, cardiovascular disease, macular degeneration, depression and cognitive decline. May also assist in skin's protection from the sun.

Oranges

Vitamin C for fighting infection and free radicals obvs, but also contain phytonutrients and flavanoids, soluble fibre, thiamin and potassium. Also good for reducing inflammation and the risk of developing kidney stones or diabetes. Bonus - fibre which helps keep you regular!

Mozzarella

Rich in protein, with niacin, riboflavin, thiamin, biotin and vitamin B6 for maintaining healthy skin and vision, and the formation of red blood cells. Vitamins A, D, and E for bone health, calcium absorption and protection of cell membranes.

Hazelnuts

Contain phytopchemicals (flavanoids) which may support brain health, improve circulation and reduce allergenic symptoms, protein, heart-healthy fats and oleic acid which helps lower LDLs (bad cholesterol) and raise HDLs (the good stuff).

Extra Virgin Olive Oil 

High in phenolic antioxidants, oleocanthal and antioxidants, especially vitamin E. Anti-inflammatory, cancer-protection potential, good for balancing cholesterol and reducing blood pressure.

Optional extras that would work well with the salad and boost the nutrient count - quinoa, broccoli sprouts, asparagus, blanched peas or broad beans.