Citrus Salad with Salmon and Avocado

Citrus Salad with Salmon and Avocado - a great lunch to make ahead and take to the office

With three fifths (61%) of Brits admitting to buying their lunch from a supermarket* and a shocking eight in ten (82%) eating lunch ‘al-desko’**, we don’t often have time to fully enjoy the meal we have in front of us.Likewise, both the fun, flavour and nutritional benefits are all but squeezed out with our time-stretched break times.

So SQUASH’D, the portable squash by Robinsons, has teamed up with author of Love your Lunch by James Ramsden to create a series of lunchtime recipes. Inspired by the flavours of SQUASH’D, the recipes will bring back the taste, enjoyment and nutrients needed to satisfy hunger and avoid the afternoon snack attack.

Nutritionist Jenny Edelstein from Brain Food, who has offered nutritional advice for each of the different lunch needs, added, “Lunch shouldn’t be a rushed meal to get you through the afternoon. Every lifestyle and every day has different nutritional needs, whether you’re planning an afternoon studying, a big session in the gym or even an afternoon of meetings and reports.”

SQUASH’D is a 66ml capsule of high concentrated squash. It is available in six flavours: Apple & Blackcurrant, Orange & Peach, Tropical, Citrus, Summer Fruits, Pear & Blueberry. Available in all major supermarkets, RRP £2.49.

Citrus Salad with Salmon and Avocado - a great lunch to make ahead and take to the office

Robinsons sent me three recipes to try out, and I’m going to be sharing them over the next week or so. I’m starting with this Citrus Salad with Salmon and Avocado, which was delicious and so fresh tasting with the grapefruit segments in it.

James was inspired by the zesty blend of SQUASH’D Citrus and used the grapefruit and lemon flavours to create a tasty lunch. “Office workers often experience an afternoon slump” says Jenny, “so they need plenty of carbohydrates for slow release energy, which is provided by the quinoa. The salmon is rich in essential fatty acids which will boost workers mood. Grapefruit is an excellent source of vitamin C, which can boost concentration, whilst the pumpkin seeds are high in zinc which is good for memory. It’s also important to stay hydrated to improve your mood and concentration levels whilst at your desk.”

Citrus Salad with Salmon and Avocado
Author: 
Yield: 1
 
Ingredients
  • 125g salmon fillet
  • 500ml fish stock
  • 50g quinoa
  • ½ chilli
  • ½ grapefruit
  • Juice of ½ lemon
  • 1 tbsp diced avocado
  • 1 tbsp diced cucumber
  • 1 tbsp olive oil
  • 10g pumpkin seeds
  • Handful of chopped herbs
  • Salt and pepper
Instructions
  1. In a saucepan, bring the stock to the boil and add the salmon. Immediately turn of heat off and leave for 7 minutes to poach, then remove.
  2. Bring the quinoa to the boil in a pan of salted water and simmer for 12 minutes, then drain. Heat 1 tbsp of water in a frying pan, add the quinoa and season with salt and pepper. Fry until dry and crisp, regularly stirring, then leave to cool.
  3. In another frying pan, char the grapefruit for 3 seconds on each side and leave to cool. Soak the chilli in boiling water for 10 minutes then finely chop. Mix ½ tsp of chilli with the lemon juice and 1 tbsp olive oil and season.
  4. Cut the avocado into wedges and add into a container along with the salmon, quinoa, avocado and dressing. Finish with herbs and pumpkin seeds.
  5. Enjoy with a refreshing glass of SQUASH’D Citrus.
Nutrition Information
Serving size: 1 Calories: 683 Fat: 40.8g Saturated fat: 6.3g Carbohydrates: 46.5g Sugar: 13.3g Protein: 41.9g

If you are guilty of rushing your lunch at work, try these tips from SQUASH’D:

  • Choose a funky lunchbox to cheer up the meal. Revel in your love of the Spice Girls or Fireman Sam, it will make you smile!
  • Prep your meal the night before when you are cooking dinner. It will save time in the morning.
  • Chew to enjoy the full flavours. It sounds obvious, but savour the taste for full enjoyment!
  • Keep wet wipes handy for quick cleaning of any spillages.
  • Pop your meal on a plate and use proper cutlery to make it feel like a meal and not just a rushed snack.

Citrus Salad with Salmon and Avocado - a great lunch to make ahead and take to the office

*Mintel, Consumer Attitudes Towards Lunch Out-of-Home – UK – October 2014
**Research conducted by OnePoll on behalf of SQUASH’D, November 2014. 2,000 UK adults in office-based jobs surveyed