Energy-boosting salad recipe

Salads needn’t be boring with this energy-boosting salad recipe. If you’re heading out for a big run, try this crunch, tasty recipe from Lucozade and chef Tom Aikens to fuel yourself up with just the right amount of carbs.

 

Ingredients (serves 1)

 For the salad:

4g spiced and cooked pumpkin seeds

1tbsp crushed walnuts

3g sliced spring onions

2 handful of baby spinach leaf

4 -6 florets of lightly cooked broccoli

Handful of watercress leaves

4tbsp (heaped) of cooked mixed red and white quinoa seeds

1tbsp of walnut vinaigrette

2 x poached egg

230g sweet potato

16 cooked edamame beans

1kg of broccoli

400ml water

150g mixed quinoa, red & white

2g salt

 

For the sweet potato mash:

1kg of peeled sweet potato diced in 1cm dice

40g honey

50ml lemon juice

20g walnut oil

8g salt

200ml water

 

For the walnut dressing:

50ml white wine vinegar

150ml sunflower oil

200ml walnut oil

100g finely chopped shallots

100g chopped toasted walnuts

3 cloves chopped garlic

2 x large pinch of salt

12 turns of milled pepper

 

For the spiced pumpkin seeds:

200g pumpkin seeds toasted taken from butternut squash or bought in seeds

1 fresh lime zest

Large pinch of coarse sea salt

14 turns of milled pepper

Large pinch of smoked paprika

Small pinch of cayenne

1g ginger powder

1g mixed spice

20g soft brown sugar

20g melted butter

80g Acacia honey

 

Method

Fill a large, shallow pan with water and bring to a simmer, adding some white wine vinegar (2-4tbsp per litre of water and 12g salt per litre).

Break the eggs into separate small bowls, and when the water is simmering, take a spoon and swirl the water round in the pan adding the eggs. Poach for three minutes till the white is soft and the yolk is runny.

Once the eggs are cooked, remove them from the pan and place into iced water. When reheating, place into a pan of simmering water for two minutes, then put them on a small plate with some kitchen towel to dry them off.

Place the washed quinoa in a pan with the stock and bring to a slow simmer, cook for 15-20 minutes till they are just tender and the husk has just separated from the grain. They must remain a little al dente. Once cooked add 2g of salt – leave to cool.

Place all of the sweet potato puree ingredients into the pan at the same time, then cover with a lid and cook till soft on a medium heat for around 12-15 minutes.

Remove the lid and reduce any liquid that is left in the pan, then leave around 100ml liquid in the base – then mash.

Add the broccoli into boiling water with a pinch of salt and cook, be careful not to overcook as it just takes a minute or two to cook. Must be lightly cooked, then refresh in iced water.

For the edamame beans, use the same seasoned water as the broccoli and cook just 200g at a time, as you don’t need much for the salad. Cook for just one minute, then refresh in iced water and leave for two minutes to chill, then pick out of the shell.

For the walnut dressing, place into pan with 150ml of sunflower oil, add the chopped shallots and garlic with the salt and pepper, place onto a low heat with a lid and cook for four minutes till just tender, add the vinegar, the chopped walnuts and remaining oils, take off the heat, and check the seasoning.

Once the pine nuts are toasted, add them with the rest of the ingredients in a bowl and then place onto an oven tray and bake at 180°C for around 10 minutes till they are caramelised.

 

To make the salad:

Place the following into the bowl: the cooked quinoa seeds, walnut pieces, spring onions, broccoli, edamame beans, and the salad leaves of watercress and spinach, then add the dressing and a little seasoning, then mix well.

Warm the poached egg through in simmering water for a minute, then drain and season with salt and pepper.

In a shallow bowl, place the sweet potato puree into the middle of the bowl then half of the mixed salad around. Place the poached egg into the middle and the remaining salad up and around the egg. Then place the sweet potato crisps around the edge of the salad, along with the flaked almonds and pumpkin seeds.

 

Recipe courtesy of Lucozade and chef Tom Aikens.