Colour, power and filler

A colourful layering of noodles,edamame beans, salmon, red cabbage and radishes. The dressing is at the bottom of the jar and once served can be tossed through. Pictures by Rebecca Grunwell
Mary Hope making a soba noodle salad.

Every month dietitian Mary Hope runs nutrition workshops at Sport Gisborne Tairawhiti — this time it was aimed at giving us some ideas for home-made lunches to take to work. Kim Parkinson went along to get some lunchtime inspiration . . .

Mary Hope shared some nutritious and delicious ideas for lunches that just require a little forethought and preparation.

She showed the group how to make healthy lunches that were lower in fat and gave some novel ideas like layering salads in a jar which can then be transferred onto a plate.

“Aim for a lunch that has colour, power and filler,” says Mary.
“The power comes from the protein like meat or fish, tofu or legumes and the filler might be rice or noodles.”

Ingredients:

• 1½ cups Soba noodles, cooked

• 1 cup Edamame beans, cooked, or thawed if frozen

• 1 cup salmon, cooked and flaked, or raw, or 210g can salmon, drained

• 1½ cups red cabbage, thinly shredded, use up to 2 cups if desired

• 2 radishes, very finely sliced

• 2 tbsp pine nuts, toasted, use up to 3 tbsp; alternatively use almonds

• 4 brazil nuts, coarsely chopped

• 1 tbsp black sesame seeds

• Sesame soy dressing

• 2 tbsp lime juice

• 2 tbsp orange juice

• 1 tbsp Tamari, or light soy sauce

• 1½ tsp Miso paste

• 1 tsp sesame oil

• ¼ tsp fresh ginger, finely grated

Method:

1. To make soy-sesame dressing, shake together ingredients in a small jar to combine. Transfer to a large jar or divide between two medium jars.

2. Layer in noodles, edamame beans, salmon, cabbage and radishes, top with nuts and sesame seeds and screw on the lid or lids.

3. To serve, invert into one or two large bowls and toss gently.

Every month dietitian Mary Hope runs nutrition workshops at Sport Gisborne Tairawhiti — this time it was aimed at giving us some ideas for home-made lunches to take to work. Kim Parkinson went along to get some lunchtime inspiration . . .

Mary Hope shared some nutritious and delicious ideas for lunches that just require a little forethought and preparation.

She showed the group how to make healthy lunches that were lower in fat and gave some novel ideas like layering salads in a jar which can then be transferred onto a plate.

“Aim for a lunch that has colour, power and filler,” says Mary.
“The power comes from the protein like meat or fish, tofu or legumes and the filler might be rice or noodles.”

Ingredients:

• 1½ cups Soba noodles, cooked

• 1 cup Edamame beans, cooked, or thawed if frozen

• 1 cup salmon, cooked and flaked, or raw, or 210g can salmon, drained

• 1½ cups red cabbage, thinly shredded, use up to 2 cups if desired

• 2 radishes, very finely sliced

• 2 tbsp pine nuts, toasted, use up to 3 tbsp; alternatively use almonds

• 4 brazil nuts, coarsely chopped

• 1 tbsp black sesame seeds

• Sesame soy dressing

• 2 tbsp lime juice

• 2 tbsp orange juice

• 1 tbsp Tamari, or light soy sauce

• 1½ tsp Miso paste

• 1 tsp sesame oil

• ¼ tsp fresh ginger, finely grated

Method:

1. To make soy-sesame dressing, shake together ingredients in a small jar to combine. Transfer to a large jar or divide between two medium jars.

2. Layer in noodles, edamame beans, salmon, cabbage and radishes, top with nuts and sesame seeds and screw on the lid or lids.

3. To serve, invert into one or two large bowls and toss gently.

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