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The Vitality Kumara & Smoked Fish Salad

A grounding, protein-rich meal that’s easy to pull together and can be eaten warm or cold.

Ingredients

  • 2 large Orange Kumara: Peeled and cut into 2cm cubes.

  • 300g Smoked Fish: (Gemfish, Warehou, or Snapper) flaked into large chunks.

  • 2 cups Baby Spinach: For iron and magnesium.

  • ½ cup Toasted Pumpkin Seeds: For a “crunch” and added zinc.

  • 1 small Red Onion: Very thinly sliced.

  • Fresh Herbs: A handful of chopped parsley or dill.

The Zesty Yoghurt Dressing:

  • ½ cup Greek Yoghurt: (High-calcium base).

  • 1 tbsp Lemon Juice: Plus a little zest.

  • 1 tsp Wholegrain Mustard.

  • A splash of Extra Virgin Olive Oil.

Instructions

  1. Roast the Kumara: Toss the kumara cubes in a little olive oil and salt. Roast at 200°C for about 20 minutes or until tender and slightly caramelized. Let them cool to room temperature.

  2. Prep the Dressing: In a small jar, shake together the yoghurt, lemon juice, mustard, and oil until creamy.

  3. Assemble: In a large bowl, gently toss the roasted kumara, baby spinach, and red onion with half of the dressing.

  4. Fold: Carefully fold in the flaked smoked fish. You want to keep the chunks intact rather than mashing them.

  5. Garnish: Top with the toasted pumpkin seeds and fresh herbs. Drizzle the remaining dressing over the top just before serving.

Essential Benefits:

  • Kumara: Provides a steady release of glucose, helping to avoid the “sugar crashes” that can worsen mood swings and irritability.

  • Smoked Fish: Rich in Omega-3 fatty acids, which are essential for reducing inflammation and supporting joint health during the transition.

  • Greek Yoghurt: A great non-dairy-exclusive way to get the calcium needed for bone density.

Pro Tip: This is an excellent “next-day” lunch. The flavors develop overnight, making it a stress-free way to ensure you’re getting a nutrient-dense meal even on busy days.

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