Nutritionist Emily English, 28, walked viewers through her easy 315-calorie salad recipe that is ‘full of all the essential vitamins, minerals, and antioxidants’
A nutritionist has revealed a vitamin-packed lunch ideal for anyone keen to prepare food ahead of a busy work week. Emily English, 28, said her ‘dream’ recipe can last for three to four days in the fridge and even promised it won’t go soggy’.
Taking to Instagram, Emily shared what it takes to make four portions of the 315-calorie salad, which also boasts a wealth of antioxidants. These substances can slow down and prevent cell damage in our bodies, while potentially slashing the risk of heart disease.
“A favourite recipe from my cookbook SO GOOD, full of all the essential vitamins, minerals, and antioxidants,” she wrote to her 1.7 million followers. “I call this Nature’s Multivitamin because it contains everything we need to feel our best.
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“A dream for meal prep, leave undressed and store for three to four days in an airtight container in the fridge for leftovers, and I promise it won’t go soggy. Pair with a protein and dressing of your choice.”
Kicking off her recipe, Emily diced half a cucumber and removed its seeds to prevent the salad from going soggy. She then deseeded and chopped a red pepper before halving two handfuls of cherry tomatoes and slicing some radishes and red onion.
These ingredients were then combined in a large mixing bowl with some capers, olives, pomegranate seeds, mint, parsley, and basil. “Add in the chickpeas and cooked quinoa, then crumble in the feta cheese,” Emily said.
“Sprinkle the mixed seeds over the salad. Squeeze over the lemon juice. Serve with a protein and dressing of your choice.” Emily personally enjoyed this dish with what appeared to be chicken and some avocado.
She added: “Store undressed in the refrigerator in an airtight container.” While each ingredient in Emily’s recipe boasts various unique health benefits, olives, in particular, were recently signed out for their ‘active components’ that benefit heart health.
This was outlined in peer-reviewed research from the Autonomous University of Barcelona, which explored numerous scientific papers to understand how certain plants might help address cardiovascular issues. Results showed that garlic, saffron, olives, rosemary, and grapes held promising potential in slashing the risk of heart-related concerns.
Each ingredient is considered a staple of the ‘Mediterranean diet’ – a way of eating that typically prioritises plant-based foods, moderate meat intake, and healthy fats. By contrast, a ‘Western diet’ is characterised by high-sugar, low-fibre processed foods and high red meat intake.
Not only are several ‘Western’ components related to a potentially worsened risk of cancer, but obesity, diabetes and heart disease too. This comes at a time when heart and circulatory diseases account for a quarter of all deaths in the UK, equating to over 170,000 deaths per year, according to the British Heart Foundation.
“Cardiovascular diseases are the leading cause of global mortality, accounting for 32% of deaths in 2019,” the study authors wrote. “Plant-based extracts, rich in bioactive compounds, have significantly contributed to modern medicine, offering therapeutic potential for various diseases.
“However, their use is limited by possible side effects, drug interactions, and a lack of comprehensive preclinical and clinical studies[…] Crafting an optimal diet plan with specific consumption limits and effective food combinations remains a complex task, as this review underscores.
“Key knowledge gaps persist, particularly regarding the long-term safety of these bioactive compounds, the potential for synergistic effects within the Mediterranean diet, and the need for standardised clinical protocols.”
Emily’s ingredient list (serves four)
- Lemon juice for dressing
- Two handfuls of cherry tomatoes, halved
- Half a deseeded and diced cucumber
- Two tablespoons of mixed seeds
- Big handful of chopped basil
- Big handful of chopped mint leaves
- Three tablespoons of Kalamata olives, halved
- Two tablespoons of capers
- Four to five thinly sliced pink radishes
- Two big handfuls of chopped parsley leaves
- One red pepper, cored, deseeded, and diced
- One small, finely diced red onion
- Cooked quinoa, 250g (Emily uses pre-cooked)
- Can of chickpeas (400g), drained and rinsed
- Pomegranate seeds, 80g
- Crumbled feta cheese, 100g
