Nextcare Health Website

Morning Muesli

Ingredients

• 3 cups rolled oats
• ½ cup walnuts
• ½ cup pecans
• ½ cup pumpkin seeds
• ½ cup sunflower seeds
• ½ cup raisins
• ½ cup dried goji berries
• Choice of milk or yoghurt (dairy, soya, oat, etc.)
• Choice of toppings (dessicated coconut, cacao nibs, honey)
• Choice of chopped fresh fruit (blueberries, bananas, grapes, etc.)

Directions

• Pour all the dry ingredients into a big mixing bowl and stir until thoroughly combined
• To serve, spoon into a bowl, pour over your choice of milk or yoghurt and top with a selection of fresh fruit
• Sprinkle a couple of cacao nibs, some dessicated coconut or a drizzle of local honey on top if a little extra sweetness is preferred

Mediterranean Pasta Salad

Ingredients

• 4 cups wholegrain pasta (short shapes, like fusilli)
• ½ cup chopped vine tomatoes
• ¼ cup balsamic vinegar
• ½ small red onion, thinly sliced
• ½ cup cucumber, sliced
• ½ cup artichoke, finely chopped
• ½ cup olives, pitted and halved
• ½ cup feta cheese, crumbled
• 2 tbsp balsamic vinegar
• ½ lemon, juiced
• ½ cup extra-virgin olive oil
• 1 tsp dried oregano
• 1 tsp salt
• ½ tsp freshly-ground black pepper
• Fresh leafy herbs (optional)

Directions

• Fill a large pot with salted water and bring to a boil. Pour in the pasta and cook for a few minutes until al dente. Drain, shake to separate and set aside
• In a small sealable bowl or jar, mix together the balsamic vinegar, lemon juice, dried oregano and olive oil. Shake or whisk together until smooth dressing forms
• Combine the pasta, the vegetables, the cheese and the dressing and toss the salad until all the ingredients are distributed evenly. Salt and pepper to taste
• Chill until ready to serve, and garnish with fresh leafy herbs, like oregano or basil

Supergreen Soup

Ingredients

• 1 large broccoli head, roughly chopped
• 2 cups fresh or frozen peas
• 2 cups fresh spinach
• 2 cups fresh kale
• 1 sweet potato, cubed
• 1 onion, chopped
• 3 garlic cloves, crushed
• 4 cups vegetable stock (vegan if preferred)
• 2 tsp olive oil
• ½ cup natural yoghurt or non-dairy alternative
• 2 tbsp sliced almonds, toasted
• Fresh parsley or mint, to taste
• Salt and pepper, to taste

Directions

• Pour the olive oil into a large heavy-bottomed saucepan and bring to a low heat. Tip in the onion and cook until soft
• Add the garlic and cook for one minute more, stirring to ensure it doesn’t burn
• Pour in the vegetable stock, followed by the chopped potato. Leave to simmer for about 10 minutes. Test for doneness by forking a piece of potato: if it’s still firm, cook for a little longer
• Add the broccoli, peas and kale to the pot and cook for 2-3 minutes
• Add the spinach, one handful at a time. Remove pot from the heat as soon as the spinach has wilted and reduced in size – we don’t want to risk overcooking
• When it has cooled slightly, blitz with a handheld blender until you reach the consistency you like
• Spoon into a deep bowl, and top with yoghurt, some toasted almonds and a little refreshing parsley or zesty mint 

Baked Miso Salmon

Ingredients

• 4 cups brown rice
• 4 salmon fillets (or preferred alternative)
• 3 tablespoons miso
• 2 tbsp sake (or rice wine as a substitute)
• 1 tsp honey
• 2 tsps soy sauce
• Vegetable sides, e.g. cooked broccoli, bok choy, spinach, etc.
• Garnish, e.g. chopped spring onions or fresh coriander
• Salt and pepper to taste

Directions

• Make the marinade by mixing the miso, honey, sake and soy sauce in a bowl, stirring well to ensure a smooth consistency
• Coat the salmon in the marinade and set aside for 10 minutes. Pre-heat the oven to 180°C / 350°F / gas mark 4
• In the meantime, put the rice into a medium saucepan with a secure lid. Cover with water, bring to a boil and then reduce to a simmer
• Place the salmon fillets in a shallow dish and cook in the oven, uncovered, for 10-12 minutes. It’s ready when the marinade has coloured slightly and the fish flakes easily with a fork
• After 20 minutes, remove rice saucepan from heat and cover with a secure lid for a further five to eight minutes until all the water is absorbed
• Fluff with a fork before serving on a plate with the miso salmon, some green vegetables and a sprinkle of freshly-chopped coriander, sesame seeds or spring onion
• Season to taste