Sweet n' Sour Barley with Avocado

While spending some time in Zurich last week I had to try one of the delicious lunches from Lunchclub.ch. (if you don't know them and you work in ZH, go have a look at their homepage) It was a combination of barley with hazelnuts, cranberries and avocado. As I was flying on that day, I took the lunch with me to the airplane and even up in the sky the lunch was just amazing. So back home in Singapore I had to come up with something similar. The result is a fresh summer salad to keep you cool during hot weather.

INGREDIENTS (1 portion)

  • 60g raw lentils
  • 30g raw barley
  • 1/2 Avocado
  • 1/2 Lemon, juice
  • 1 medium capsicum
  • Handful blueberries
  • 1 Tbsp Olive oil
  • 1 Tbsp Balsamic Vinegar
  • Salt & Pepper

INSTRUCTIONS

  1. Soak lentils and barley overnight. Rinse them and cook in 3 times water until soft. Add water if necessary
  2. Cut capsicum and avocado in little cubes and mix with olive oil, balsamic vinegar and lemon juice
  3. Mix all ingredients in a bowl and add salt & pepper

This recipe is also perfect if you are invited to a BBQ party and you want to bring a healthy and refreshing side dish. Replace capsicum with any vegetable you like.

I'm not using only barley as the addition of lentils adds some extra iron and protein to the dish.

 

 

Mediterranean millet salad

If you are looking for a nice change to all those quinoa salads, millet might do the trick. It is also gluten-free and high in fiber and antioxidants. Even regarding protein content, millet does well. With almost 3g per 100g it lies just behind quinoa with 3.5g. So what are you waiting for - get the millet cooking.

INGREDIENTS (1 serving)

  • 60g raw hulled millet
  • 1/2 capsicum
  • 200g zucchini
  • 1/2 Tbsp olive oil
  • 6p cherry tomatoes
  • 70g feta cheese
  • 1 tsp soy sauce
  • 1 tsp ground paprika
  • 1 tsp dried rosemary
  • fresh basil leaves

INSTRUCTION

  1. cook the millet as indicated on the packaging (usually 1:3 millet:water)
  2. Heat oil in frying pan and add capsicum, zucchini and tomatoes (onion if liked). Fry until slightly soft
  3. Add cooked millet to the vegetables and mix with basil leaves and other spices
  4. Top with feta cheese

Tuna salad with avocado-lemon dressing

Salads always sound healthy and they tend to appear on peoples diet if they want to lose weight. However, there are a few buts to add:

  • You can destroy a healthy salad with a mayonnaise loaded dressing.
  • If your salad only contains vegetables, chances are high that you get hungry a couple of hours after lunch.
  • Only cause the potato-cheese salad is called salad, doesn't mean it's healthy and helping on your diet.

My easy to prepare tuna salad includes everything you need for a filling but healthy lunch. The avocado-lemon dressing is creamy as your ranch dressing but replacing the saturated fatty acids with essential ones. To give you a longlasting fullness, the tuna chuncks provide the necessary proteins.

INGREDIENTS

  • 135g canned, drained tuna chuncks in water
  • 100g lettuce mixed
  • 1/2 Avocado
  • 18p cherry tomatoes
  • 1 capsicum
  • 1 slice brown toast
  • 1/2 onion
  • 1 Tbsp aceto balsamico
  • 1 lemon, juice
  • 1 tsp ground paprika
  • Salt and Pepper

INSTRUCTION

  1. For the dressing, mix avocado, aceto, onion, lemon juice, paprika, salt and pepper with a blender. If it is too thick, add some water
  2. Mix remaining ingredients, except toast, and pour dressing on top
  3. Eat toast as side