{"id":608,"date":"2018-03-05T11:26:09","date_gmt":"2018-03-04T22:26:09","guid":{"rendered":"https:\/\/kalem92887712.wordpress.com\/2018\/03\/05\/layered-salad\/"},"modified":"2018-03-05T11:26:09","modified_gmt":"2018-03-04T22:26:09","slug":"layered-salad","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2018\/03\/05\/layered-salad\/","title":{"rendered":"Layered Salad"},"content":{"rendered":"<p><em>Get your creative juices flowing, recycle an old jar and fill yourself with nutrients! Follow the simple set-up below. We have included our 3 favorite recipes drawing on Greek, Japanese and Mexican flavours\u200a\u2014\u200aand we encourage you to get experimenting. The combinations are endless!<\/em><\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/cdn-images-1.medium.com\/max\/800\/1*8zsClIB0myRBIHJH3VtZ7A.jpeg\" data-width=\"1600\" data-height=\"1067\" alt=\"\" title=\"\"><\/figure>\n<p><strong>Layer salad (bottom to top)<\/strong><\/p>\n<p>1. Dressing of your choice<\/p>\n<p>2. Sturdy veg + fruit<\/p>\n<p>3. Proteins<\/p>\n<p>4. Grains, nuts + seeds<\/p>\n<p>5. Greens<\/p>\n<hr \/>\n<ol>\n<li><strong><em>Dressing<\/em><\/strong><\/li>\n<\/ol>\n<p>Make up a small jar of vinaigrette-style dressing for the week, shake to combine with a touch of salt and pepper, then use 1\u20132 tablespoons per salad:<\/p>\n<p><em>e.g. Greek<\/em>\u200a\u2014\u200a3 Tbsp lemon juice, 3 Tbsp white wine or apple cider vinegar, 2\u00bd Tbsp extra-virgin olive oil, 2 tsp wholegrain mustard, 1 tspn minced garlic, pinch of dried oregano<\/p>\n<p><em>e.g. Japanese\u200a<\/em>\u2014\u200a2 Tbsp soy sauce, 2 \u00bd Tbsp rice vinegar, 2 Tbsp water, 1\u00bd tsp honey, 2 Tbsp extra-virgin olive oil, 1 tsp sesame oil<\/p>\n<p><em>e.g. Simple citrus or balsamic<\/em>\u200a\u2014\u200a3 Tbsp lemon or lime juice or balsamic vinegar, 2 Tbsp water, 2 Tbsp extra-virgin olive oil<\/p>\n<p><strong><em>2. \u2018Sturdy\u2019 Fruit + Veg<\/em><\/strong><\/p>\n<p>\u00bd cup diced mixture of veggies that won\u2019t be affected sitting in the dressing\u200a\u2014\u200ae.g. tomato, cucumber, red onion, celery, capsicum, corn kernels, peas, olives\/capers, mung beans, carrot ribbons<\/p>\n<p><strong><em>3. Proteins<\/em><\/strong><\/p>\n<p>1\u20132 servings of protein<\/p>\n<p>\u00bc 400g can drained &amp; rinsed legumes e.g. chickpeas, lentils, cannellini beans, mixed beans, red kidney beans<\/p>\n<p>2 hard-boiled eggs<\/p>\n<p>90g can tuna in spring water<\/p>\n<p>100g shredded, cooked chicken<\/p>\n<p>2 tablespoons crumbled feta cheese<\/p>\n<p><strong><em>4. Grains, Nuts + Seeds<\/em><\/strong><\/p>\n<p>1\/3 cup cooked whole grains or seeds e.g. quinoa, freekeh, brown rice, Puy lentils, barley, farro<\/p>\n<p>2 teaspoons nuts or seeds e.g. walnuts, almonds, sesame seeds, pumpkin seeds<\/p>\n<p><strong><em>5. Greens<\/em><\/strong><\/p>\n<p>1\u20132 good handfuls of leafy greens e.g. rocket, spinach, baby silverbeet, mesclun, shredded cabbage, pea shoots, alfalfa sprouts<\/p>\n<p>1\u20132 tablespoons fresh herbs<\/p>\n<p>To serve, turn salad out into a bowl or onto a plate, and gently toss to distribute dressing if it hasn\u2019t already.<\/p>\n<hr \/>\n<p><strong>Greek:<\/strong><\/p>\n<p>1\u20132 Tbsp Greek, Simple Citrus or balsamic dressing, diced cucumber, tomato, red onion, capsicum, Puy lentils, tuna, feta, spinach &amp; sliced mint<\/p>\n<p><strong><em>Nutritional Info<br \/>\n<\/em><\/strong>Energy (kJ): 1358<br \/>\nEnergy (Cal): 325<br \/>\nCarbohydrate (g): 17.6<br \/>\nProtein (g): 34.4<br \/>\nFat (g): 12.4<br \/>\nSaturated Fat (g): 5.4<br \/>\nSugars (g): 4.2<\/p>\n<p><strong>Japanese<\/strong><\/p>\n<p>1\u20132 Tbsp Japanese dressing, red onion, cucumber, peas, carrot ribbons, brown rice, shredded chicken, sesame seeds &amp; shredded cabbage<\/p>\n<p><strong><em>Nutritional Info<br \/>\n<\/em><\/strong>Energy (kJ): 1501<br \/>\nEnergy (Cal): 359<br \/>\nCarbohydrate (g): 26.5<br \/>\nProtein (g): 31.0<br \/>\nFat (g): 13.6<br \/>\nSaturated Fat (g): 3.0<br \/>\nSugars (g): 6.0<\/p>\n<p><strong>Mexican<\/strong><\/p>\n<p>1\u20132 Tbsp simple citrus dressing, capsicum, corn kernels, red onion, tomato, red kidney beans, feta, pumpkin seeds, mesclun &amp; coriander leaves<\/p>\n<p><strong><em>Nutritional Info<br \/>\n<\/em><\/strong>Energy (kJ): 1304<br \/>\nEnergy (Cal): 312<br \/>\nCarbohydrate (g): 22.0<br \/>\nProtein (g): 15.0<br \/>\nFat (g): 17.0<br \/>\nSaturated Fat (g): 6.1<br \/>\nSugars (g): 6.5<\/p>\n<p>Click <a href=\"https:\/\/blog.freshstartwithnadia.co.nz\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a> to return to Fresh Start Blog<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get your creative juices flowing, recycle an old jar and fill yourself with nutrients! Follow the simple set-up below. We have included our 3 favorite recipes drawing on Greek, Japanese and Mexican flavours\u200a\u2014\u200aand we encourage you to get experimenting. The combinations are endless! Layer salad (bottom to top) 1. Dressing of your choice 2. Sturdy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2377,2384,2374],"tags":[1852,1745,1853,2439,1790],"class_list":["post-608","post","type-post","status-publish","format-standard","hentry","category-freshstart","category-lunch","category-recipes","tag-food","tag-fresh-start","tag-inspiration","tag-layered-salad","tag-lunch"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=608"}],"version-history":[{"count":0,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/608\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}