A Speedy Rocket Salad

Finally, everyone is back at school, including ME!

Well, I did not really see that coming? In fact, the thought of studying again did not even cross my mind until a few weeks ago.

The decision was mainly fuelled by the fact that suddenly, and to my horror, I can’t drink alcohol anymore (?!). This realisation then led me to a conversation I had with my very clever & clued up sister about sugar - which made me listen to this excellent podcast - which then led me to this AMAZING book and which ultimately made me realise, once again, that we know far too little about really important nutritional information about our bodies.

I started struggling with PMS after the birth of my two daughters in my 20’s, fast forward many years and many tests later I am still surfing the waves between feeling energised and amazing VS tired and confused, a medical term I aptly name as feeling ‘zonked’, know the feeling?

At 46 the big M is looming and I am frustrated that there is not enough sound, consistent and good information out there to help women feel better physically and mentally too. I don’t want to be pitied, I want to be empowered. What worked in my 20’s and 30’s for me, is definitely not working in my late 40's, the game has changed and I need to know the why’s and how’s.

So in true ‘all-guns-blazing-Adré-style’, I have enrolled to become a qualified Integrative Nutritionist with a London Integrative College in Naturopathy as well as becoming a Women’s Hormone Wellbeing Coach at an integrative college in the US.

Okay, now that I have ‘set the scene’ I can move on to the recipe!

Another rocket salad, I know I know, but hear me out, we all know how important fiber is right? There are 101 reasons why we should add more fiber to our diet, but here is one fact that you might not know.

Eating a fiber rich starter BEFORE your meal will (1) reduce the calorie intake of the meal (2) reduce a glucose spike later which is not great for anyone trying to regulate their hormones (read the book!).

Here is a quick & easy side salad (or main) which you can add before any meal for a quick & delicious ‘green’ fix.

The beauty of the salad is, it takes 5 minutes to make and you can make it ahead to eat another portion later on in the day.

Hemp seeds are great as a salad topping and a protein source, a mere 3 tablespoons of hemp seeds will give you over 9g of protein plus they are also a good source of healthy fats.

Organic seasonal produce tick all the right boxes, they taste better, will have less chemicals and harmful pesticides (which messes with our hormones), the way they are grown is 100% better for the environment and I love the fact that my buck is supporting local small scale farmers.

PS: I like my salads to be on the acidic side, if you are not so keen on sharp flavours tone down the lemon and Dijon mustard.

I would eat the assembled salad on the day its made.

Add ons:

• Slow roasted tomatoes (here)

• Salted & roasted nuts & seeds (shop-bought)

• Speedy pesto (here)

• A good feta (from pasture fed small herd like here)

Ingredients:

• 3 cups rocket leaves

• 3 spring onions, finely chopped

• 1/2 ripe avo, cubed

• 1 medium fennel bulb, finely shaved (mandolin works best)

• 4 jar artichoke quarters, roughly chopped

• 2 tablespoons hemp seeds

Dressing:

• 3 tablespoons olive oil

• 1/2 or 1 teaspoon Dijon mustard

• 1/2 large lemon, 1 lime, juiced

• 1 tablespoon chopped soft herbs (I used tarragon & dill)

• Pinch salt & pepper

1. In a small bowl or jar add the dressing ingredients and shake or mix well, have a taste and adjust accordingly.

2. Add the dressing ingredients to a bowl followed by the fennel, mix well to coat the fennel, the acidity in the dressing will prevent the fennel from browning, add the avo, spring onions and finally the rocket. Sprinkle over the hemp seeds and toss well if serving straight away or leave unmixed in the fridge for later.

Thank you so much for being here!

x Adré