October 8, 2020
Mediterranean Octopus Salad With Grilled Tomatoes
Mediterranean octopus salad with grilled tomatoes
An octopus salad is a flavorful option for the hottest days.
Bon Appetit!
INGREDIENTS:
- 4 large egg tomatoes (360g), halved
- 1 tablespoon fresh thyme leaves
- 2 tablespoon olive oil
- 1 kilogram cleaned baby octopus
- 270 gram jar char-grilled red capsicum, drained, sliced thinly
- 1 medium oak leaf lettuce, torn
- 2 tablespoon drained capers, rinsed, chopped coarsely
- 2 Lebanese cucumbers (260g), chopped coarsely
- 1/2 cup (75g) seeded kalamata olives, chopped coarsely
- 1/2 cup coarsely chopped fresh flat-leaf parsley
- 1/4 cup (60ml) lemon juice
- 1 clove garlic, crushed
METHOD
Step 1
Place tomato, thyme, and half of the oil in a medium bowl, toss gently to combine. Cook on a heated oiled flat plate, uncovered until just softened and browned lightly.
Step 2
Meanwhile, cook octopus, on a heated oiled grill plate (or grill or barbecue) brushing with remaining oil, until just cooked through.
Step 3
Combine remaining ingredients in a large bowl with octopus, toss gently to combine. Serve salad with grilled tomato.
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates