SafePlates

Ingredients

• 1 cup (90g) rolled oats
• 2 cups (480ml) unsweetened almond milk
• 1 medium apple, diced
• 2 tbsp (30g) chopped walnuts
• 1 tbsp (20g) honey
• 1/2 tsp (2g) ground cinnamon
• 2 cups (60g) mixed salad greens
• 1 cup (150g) cherry tomatoes, halved
• 1/2 cup (75g) cucumber, sliced
• 1/4 cup (30g) red onion, thinly sliced
• 1/2 cup (80g) canned chickpeas, drained and rinsed
• 2 tbsp (30ml) extra virgin olive oil
• 1 tbsp (15ml) lemon juice
• 1/4 tsp (1g) black pepper
• 1/4 tsp (1g) salt
• 2 fillets (8 oz/225g each) salmon
• 1 tbsp (15ml) olive oil
• 1/2 tsp (2g) dried oregano
• 1/2 tsp (2g) paprika
• 1/2 lb (225g) broccoli florets
• 1/2 cup (90g) cooked quinoa
• 1 lemon, sliced

Instructions

1. Breakfast: In a small saucepan, combine rolled oats and almond milk. Bring to a simmer over medium heat, stirring occasionally, for 5-7 minutes until creamy.
2. Stir in diced apple, ground cinnamon, and honey. Cook for another 2 minutes.
3. Divide the oatmeal between two bowls and top each with chopped walnuts.
4. Lunch: In a large bowl, combine mixed salad greens, cherry tomatoes, cucumber, red onion, and chickpeas.
5. In a small bowl, whisk together extra virgin olive oil, lemon juice, black pepper, and salt. Drizzle over the salad and toss to combine.
6. Divide the salad between two plates.
7. Dinner: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
8. Place salmon fillets on the baking sheet. Drizzle with olive oil and sprinkle with dried oregano and paprika.
9. Arrange broccoli florets around the salmon. Drizzle with a little olive oil and season with a pinch of salt and pepper.
10. Bake for 15-18 minutes, until salmon is cooked through and broccoli is tender.
11. Serve each salmon fillet with half of the roasted broccoli and 1/4 cup (45g) cooked quinoa. Garnish with lemon slices.

Tip

For extra heart health, use wild-caught salmon and add a sprinkle of fresh herbs like parsley or dill before serving.