This is a nourishing and colourful dish that is wonderful as a meal as it is nutritionally balanced with a good mixture of complex carbohydrate, omega-3 rich protein and vitamins and minerals from the low FODMAP fruit and vegetables.

Quinoa with Salmon and Pesto Dressing

Quinoa with Salmon and Pesto Dressing

Even if you don't like fruit with your meals, try this dish - you will be surprised! Delicious warm or cold, prepared in advance - great for a quick meal or lunch on the run.

Serves 2

One serving provides approximately 1-2 of your 5-a-day.

Ingredients:

  • Quinoa 150g
  • Coriander 1 bunch
  • Basil 1 handful
  • Dill 1 bunch
  • Raisins 1 tbsp / 13g
  • Grapes 10 grapes
  • Spinach 2 Handfuls
  • Cherry tomatoes 14
  • Tinned salmon 1 tin; 213g, drained
  • Fresh coriander, chopped ½ bunch or more if required
  • Sesame Seeds 2 tbsp
  • Biona Organic Pesto, Green with pine kernels (or red) 2 tbsp
  • Soya yoghurt 200mls
  • Freshly ground black pepper & salt - to taste
  • Lemon juice or Lemon infused olive oil - to drizzle.

Method:

  1. Rinse the quinoa thoroughly in cold water.
  2. Add quinoa to 400mls of boiling water, stir and cover with a lid, heating on low heat simmering for 20 minutes until most of the water has been absorbed.
  3. Remove from the heat, drain off excess water and let stand for 10 minutes.
  4. When ready, separate the grains with a fork.
  5. Add spinach to quinoa and cover to allow spinach to wilt.
  6. Chop tomatoes and grapes in half, combine with flaked salmon, raisins and add the sesame seeds.
  7. Place the pesto in the yoghurt and stir well, add black pepper to taste.
  8. After 10 minutes standing, test the quinoa to ensure the grains are firm but without crunch. Now add in the coriander, basil and dill.
  9. You can serve the quinoa with the pesto/yoghurt mixture separately or combine.
  10. Drizzle with lemon or lemon infused olive oil.

Home-made pesto-serves 4:

  • 2 handfuls of fresh herbs (basil, parsley, coriander leaves)
  • Large pinch of salt
  • 4 tablespoons infused garlic oil
  • Handful of suitable nuts i.e. pine nuts (avoiding cashew and pistachio)
  • 90g finely grated Parmigiano Reggiano

Method:

  1. Place the herbs in a blender and add the salt and garlic oil.
  2. Crush the nuts in a pestle and mortar and add to the blender.
  3. Grate the cheese and add this to the blender and mix.
  4. Do not over blend the mix.

The Gut Week campaign is committed to improving the nation's gut health. This initiative is part of Love Your Gut, an ongoing campaign which serves to highlight the vital role of the digestive system and emphasise the importance of maintaining good gut health.

The Love Your Gut campaign is supported by five leading gut health charities - Bowel & Cancer Research, Bowel Disease Research Foundation, Core (the Digestive Disorders Foundation), the Primary Care Society for Gastroenterology and St Mark's Hospital Foundation - in partnership with Yakult UK Limited.

Gut Weeks runs from 31st August - 6th September. http://www.loveyourgut.com/

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