recipe

Food

Recipe: Turkey Meatballs

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(per serving) 428kcal / 45.7 P / 10.8 C / 21.4 F

Pasta is not included in the macros - this is so you can choose different pasta depending on your macro needs! Tasty turkey meatballs - the best way to include a protein that soaks up all of the flavours.

Ingredients

  • 500g lean turkey mince

  • 25g grass fed butter (roughly 1 tbsp)

  • 1/2 cup breadcrumbs

  • 1/2 brown onion

  • 1.5 tbsp grated parmesan cheese

  • 60g baby spinach

  • 1 cup chopped mushrooms

  • 2 tomatoes

  • 2 eggs

  • 1 bulb of garlic

 

Method

  1. Preheat oven to 180C (350F)

  2. In a glass bowl combine chopped brown onion, turkey mince, bread crumbs and eggs

  3. Roll turkey into balls approx 1” in diameter (should make 16), and then roll into grated parmesan

  4. Bake for approximately 20 mins

  5. While turkey meatballs are cooking (approx 10mins before they finish) heat up a frying pan, place butter and garlic into frying pan, allow them to become fragrant

  6. Add tomatoes and mushrooms to pan and cook for a further 5 mins before adding spinach leaves

  7. When turkey meatballs are finished in the oven place them into the frying pan with other ingredients and mix around

  8. Serve with preferred type of pasta!

Food

Recipe: Garlic Butter Salmon & Asparagus

Makes 2 servings
(per serve) Carbs 6g / Fat 42g / Protein 25g / Calories 494


Ingredients

  • 2 salmon fillets (skin on)
  • 12 spears of asparagus
  • 2 tbsp olive oil
  • 4 cloves of garlic
  • Salt + pepper
  • 2 tbsp ghee (or butter)

Method

  1. Place a saucepan on low heat on your stove with ghee, minced garlic, salt, and pepper and allow to simmer, stirring occasionally
  2. As soon as your butter sauce is on heat a large skillet and place in 2tbsp of olive oil
  3. Cook the salmon and asparagus in the olive oil
  4. When the salmon and asparagus are done turn the butter sauce off
  5. Serve the salmon and asparagus together and pour the butter sauce over both

Food

Recipe: LCHF Strawberry Shortcakes

Makes 3 servings
(per 1) 11.6g Carbs / 30.2g Fat / 26.1g Protein


Ingredients

  • 3 eggs
  • 6 strawberries
  • 1/2 tsp vanilla extract
  • 1 cup ricotta
  • 1/4 tsp stevia
  • 1/4 tsp baking powder
  • 140G (5oz) cream cheese
  • 1/4 tsp nutmeg
  • 1/3 cup coconut flour

Method

  1. Preheat oven to 150C (300F)
  2. Take two separate bowls, separate egg yolks from whites
  3. In bowl with egg yolks add: cream cheese, vanilla extract, stevia and baking powder
  4. Beat together until smooth
  5. Beat egg whites
  6. Slowly add egg white mix to yolk mix, half at a time
  7. Once combined add coconut flour and mix well
  8. Take a baking tray lined with baking paper and scoop out 6 circles of mixture
  9. Bake for 20 mins
  10. After 20 mins remove from the oven to cool
  11. Take a small bowl and place ricotta and nutmeg in, mix together
  12. Slice up strawberries
  13. Once 'shortcakes' are cool serve with ricotta and strawberries

Food

Recipe: Sesame Salmon & Asparagus Salad

Makes 2 servings
(per 1) Carbs 17g / Fat 32g / Protein 32g / Calories 468


Ingredients

  • 2 x 250g pieces of salmon
  • Sesame seeds
  • Turmeric
  • Cumin
  • Cayenne pepper
  • Avocado oil (or olive oil)
  • Asparagus (~10 spears)
  • Baby spinach leaves
  • Boiled or baked beetroot
  • Rice wine vinegar
  • Sesame oil
  • Spring onions
  • (optional) Himalayan salt or smoked salt flakes

Method

  1. Place asparagus, olive oil and salt into a frying pan, cook asparagus for 3-5 minutes
  2. Remove asparagus from the pan and place on paper towel to cool and allow excess oil to drain off.
  3. In a bowl or tray combine sesame seeds, turmeric, cumin and cayenne pepper to create the coating for your salmon.
  4. Now press salmon pieces into the coating mix.
  5. Cook salmon on high heat for 2-3 mins per side.
  6. While salmon is cooking take your pre-cooked beetroot and slice thinly.
  7. Wash baby spinach leaves in preparation for salad assembly.
  8. To create the dressing mix together sesame oil, rice wine vinegar and spring onions.
  9. Remove salmon from the pan, assemble salad and serve.

Food

Recipe: Spiced Quinoa & Lime

Makes 2 servings
(per 1) Carbs 121.2g / Fat 23.5g / Protein 24.5g / Calories 704.3


Ingredients

  • 1-2 tsp avocado oil
  • 1 brown onion
  • 2-3 cloves of garlic
  • 1 chilli (chopped)
  • 1 green capsicum
  • 1/2 cup washed quinoa
  • 1 cup vegetable stock (or water)
  • himalayan salt
  • 1/3 cup cumin + chilli powder
  • 3/4 cup frozen corn
  • 1 can washed black beans
  • 8-10 cherry tomatoes
  • 1 avocado
  • 1 lime

Method

  1. Add avocado oil to a skillet on medium heat
  2. Chop up 1 brown onion, 2-3 cloves of garlic and 1 chilli
  3. Heat these in the pan until fragrant (~1 min)
  4. Slice up 1 green capsicum and place in the skillet
  5. Add in 1/2 cup of washed quinoa, 1 cup of vegetable stock, a small amount of himalayan salt, and (depending on how much spice you want the meal to have) around 1/3 cup mix of chilli powder and cumin.
  6. Add in 3/4 cup of frozen corn, 1 can of washed black beans and 8-10 cherry tomatoes.
  7. Stir the ingredients through and place a lid over the top to allow the dish to simmer for around 15 minutes
  8. Remove from the heat and serve with 1/2 an avocado and the juice of half a lime

Food

Recipe: Coconut Chicken Curry

I love spice, I love coconut, and I love meals that don't take long to put together. So for me this is a meal from heaven haha. I really don't like spending too long cooking, and most of the time I make a lot of food that can be packed up and eaten at a later date. I know I usually post a lot of vegetarian/vegan recipes, but I'm not either of those, and sometimes I do in fact eat meat, so this recipe does contain that. If you can handle spice, give this one a go!


Makes 4 servings
(per 1) Carbs 37.6g / Fat 15.8g / Protein 36.2g / Calories 445.8


Ingredients

  • 1.5 cups brown rice
  • 500g chicken breast
  • 2 cups frozen vegetables (I just used green veg)
  • 3 tbsp desiccated coconut
  • 1 tbsp curry powder
  • 1/2 tsp olive oil
  • 1.5 tsp chilli powder
  • 200mL coconut cream

Method

  1. First take your brown rice and place it in a saucepan with 3 cups of water, place this on a high heat on a stove element until it boils, then turn it down to a low temperature and allow it to simmer, stir occasionally (it should take 30-40 mins to cook depending on your stove)
  2. While the rice is cooking cut up your chicken and place it in a frying pan on medium heat with 1/2 tsp of olive oil
  3. Add in the curry powder and chilli powder, allow the chicken to cook most of the way through
  4. When the chicken is nearly cooked all the way through add in the desiccated coconut, coconut cream and frozen vegetables, cook for a further 10-15 mins on a low heat (place a lid over your pan if you have one for it).
  5. Serve, or store, whatever you need to do!

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Food

Recipe: Healthier Hot Chocolate

In Australia the temperature is finally starting to drop and the cooler months are settling in. When the night air gets crisp I start to crave hot chocolates (probably because of how often I used to eat Milo as a kid... even straight off the spoon was good enough for me). For the last couple of days I have been craving hot chocolate, so this is what I have been having, it's hot chocolate, with a little kick!


Makes 1 serving
Carbs 6g / Fat 4g / Protein 2g / Calories 61


Ingredients

  • 1 tsp dark chocolate chips (80% cocoa upwards)
  • 2 tsp cocoa powder
  • 1/4 - 1/2 tsp chilli powder
  • Almond milk

Method

  1. Place dark chocolate chips, chilli powder and cocoa powder in a mug and add boiling water
  2. Stir all ingredients in together and add almond milk!

Food

Recipe: Choc Caramel Protein Slice

So lately I've had to increase my protein intake, and I always like to find more interesting ways to do that, because I get bored of most protein supplements... and then I found this amazing thing, protein custard. I popped into ASN Brisbane pick mine up. It's a casein powder that turns into a custard when mixed with water, mine was caramel flavoured, and it gave me an idea... If I put less water, maybe the caramel will be more like fudge, and maybe, just maybe, I can make a protein slice. Well it worked! This is great as a dessert or a healthier treat.


Makes 12 servings
(per 1) Carbs 85.1g / Fat 22.8g / Protein 18.1g / Calories 385.4


Base Ingredients

  • 2 cups cashews
  • 1.5 cups pitted dates
  • 2 tbsp rice malt syrup

Filling Ingredients

Topping Ingredients

  • 330g dark chocolate (80% if you can get it) - this is roughly a block and a half
  • 30g pistachios 

Other

  • Coconut oil (for greasing baking pan)

Instructions

  1. Preheat oven to 175C
  2. Combine all base ingredients (except rice malt syrup) in a food processor until the cashews have broken down into small crumbs
  3. Remove ingredients from the food processor and place into a bowl
  4. Add the rice malt syrup and stir it through until the ingredients are combined
  5. Take an 8" baking pan, if you have one, and using a piece of paper towel lightly grease the tray with coconut oil
  6. Spoon the base ingredients into the pan and press down firmly until the whole base is covered
  7. Place the pan into the oven for 20 minutes
  8. Remove the pan from the oven and while it is cooling start to mix up your protein custard. To do this take the 10 scoops (there is a scoop in the container) and place them into a bowl, slowly begin to add water to the protein powder and continuously stir it. You want it to be a very thick consistency (if you've seen whipped peanut butter before it should start to look like that).
  9. Once the protein custard has reached your desired consistency pour it over the top of the base layer (still in the tray) and then place it into your freezer for an hour.
  10. While the pan is in the freezer melt your dark chocolate and cut up 30g of pistachios
  11. After the hour of setting in the freezer is complete take the pan out and pour a thin layer of melted dark chocolate over the top
  12. Sprinkle pistachios over the top of the melted chocolate
  13. Place it back in the freezer overnight before serving
  14. Store in the fridge or freezer.

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Food

Recipe: No-Nonsense Chicken Noodles

chickennoodle.jpg

I am such a big fan of food that does not take long to cook, can be packed up into meal prep containers, and that doesn't 'waste' calories on filings. This meal is so good for that. Every now and again we buy 'low cal noodles', they're made from konjac root and are very low calorie per serving, serving your calories for all the good stuff like the veg and meat of the meal! This is the brand that I use.


Makes 4 servings
(per 1)  Carbs 12.3g / Fat 8.2g / Protein 31.8g / Calories 261


Ingredients

  • 500g chicken breast
  • 2 cups of green beans
  • 2.5 cups of snow peas
  • 1 cup celery
  • 1 brown onion
  • 1 green capsicum
  • 200g low calorie noodles (1 packet)
  • Black pepper
  • 1.5 tbsp sesame oil
  • 1/2 tsp olive oil (only if using a non-stick pan)

Method

  1. Cut the chicken into strips and place it into a pan on a medium heat to start cooking (with olive oil if it is a non-stick pan)
  2. Thinly slice the onion and pop it into the pan to cook with the chicken, add however much black pepper you like
  3. While the chicken is cooking top and tail the green beans and snow peas, also cut up the capsicum and celery
  4. When the chicken is almost finished cooking put the beans, snow peas, celery, capsicum and sesame oil into the pan
  5. While these are cooking together 'cook' the low calorie noodles according to the instructions on the packet (it usually involves just putting the konjac root noodles into boiling or hot water) and then add them into the pan with all the other ingredients
  6. Once everything is cooked through (vegetables should still be just a little bit crunchy, chicken should be cooked through) serve it out!

Food

Video: 3 Protein Smoothie Recipes

Rachel did up a little video on 3 protein smoothie recipes. If you don't like just drinking protein powder and water these are some great options for you!

Recipe: Banana Protein Bars

Beau and I are always throwing around ideas. Always. And most of the time when I have a food idea he is quick to add, "are you adding protein into it!?!" And sometimes I have to cave, like I've done with this recipe. These are a really handy little snack for before training. The banana and the carbohydrates in the oats will give you energy and the protein in them will help with your recovery! I decided to use a chia and flaxseed sprinkle in this, the one I have contains chia seeds, pumpkin seeds, flaxseed, sultanas and a bunch of other things!

Makes 12 bars
(per 1) Carbs 34.2g / Fat 3.6g / Protein 5.5g / Calories 174.5


Ingredients

  • 6 ripe bananas 
  • 3 tsp vanilla bean paste
  • 3/4 cup GAT Supertein vanilla protein
  • 1/2 cup chia + flaxseed sprinkle
  • 2 tsp cinnamon
  • 2.5 cups oats

Method

  1. Preheat oven to 200C
  2. Line a deep baking tray with baking paper
  3. Place peeled bananas in a large bowl and mash them using a fork until they are a runny consistency and there are no large lumps
  4. Stir in the rest of the ingredients into the banana until they are mixed evenly
  5. Pour the mix into the baking tray and then place it into the oven
  6. Let the bars cook for 30 minutes or until they are slightly crunchy on the top and the edges
  7. Remove from the oven and let them cool before serving

Food

Recipe: Twix Bites

This is my second attempt at making these guys and they finally turned out the way I wanted! I managed to eat one this morning, because I know that by tonight Beau will have probably stolen all of them haha. Such a good little treat.


Makes 12 servings
(per 1) Carbs 44g / Fat 18g / Protein 4g / Calories 337


Ingredients:

  • 1.5 cups macadamia nuts
  • 1/4 cup coconut nectar
  • 1 tsp vanilla bean paste
  • 1/2 cup tapioca flour (I guess any flour will do if you *must* but I find this one works best)
  • 20 pitted dates
  • 3 tbsp almond butter
  • 1 tbsp water
  • 1 block of dark chocolate (over 70%)

Method

  1. In a food processor, or blender if you're game take the macadamias and process them until they are ground up, then add the coconut nectar, vanilla bean paste and tapioca flour and process for a minute or so longer.
  2. Take an ice cube tray and scoop out the mix to fill up 3/4 of each tray segment, then pop this into the freezer for an hour.
  3. Next throw the dates in the food processor with the almond butter and water, this works best if you've already cut the dates in half. Process until smooth.
  4. Remove the bites from the freezer and fill up the rest of the tray segments (on top of the base) with the 'caramel' layer. Place back in the freezer for an hour.
  5. Melt some dark chocolate in a bowl whatever way works best for you. I like to heat a metal bowl over a pot on the stove and stir it around until it's melted.
  6. Once the chocolate is melted remove the bites from the freezer. To take them out of the tray it's easiest if you run a knife along the edges to separate them and then 'stab' them with a fork so that you can hold onto them without actually touching them with your hands.
  7. With the bite on the fork quickly dip each side into the melted chocolate and then place it onto a plate. Repeat for all the bites.
  8. Place them in the fridge overnight or for at least 4 hours. Best served very cold.

Food

Recipe: Vegan Cacao Caramel Pods

chocpods

So a few weeks ago we got a comment on the blog challenging us to go vegetarian for a week and share what we ate to give meal ideas to people, we accepted that challenge. This week we aren't eating any meat and yesterday I was doing all the meal prep for that. While I was prepping I decided I wanted to make a little 'treat' snack for the week as well and these happened...


Makes 12 servings
(per 1) Carbs 62g / Fat 7g / Protein 7g / Calories 313

all

Base Ingredients

  • 2 cups organic buckwheat flour
  • 2 cups pitted dates
  • 1 tbsp molasses
  • Water (you'll just eyeball this)
  • Coconut oil (for lining the pan/tray/mould)

Filling Ingredients

  • 2 cups coconut cream
  • 4 tbsp organic cacao powder (note: this will turn out to be a very bitter chocolate, if you don't like bitter, swap to unsweetened cocoa powder)
  • 2 tbsp coconut nectar

Caramel Topping Ingredients

  • Fresh medjool dates (about 6)
  • Water
  • 1 pinch himalayan salt

Method

  1. Chop the pitted dates up
  2. In a food processor (or blender if you're game) combine the chopped dates, molasses and buckwheat flour and begin to process them
  3. Add in a few drops of water at a time until the mix begins to stick together and becomes like a dough.
  4. For this step I used a square 'cupcake tray' lightly sprayed with coconut oil, but you can use any kind of shallow mould, you don't want it to be more than 1 inch deep. Press the base dough into the mould and form a 'shell'. The mix created enough for 12 very large pods for me.
  5. Pop the tray in the oven on about 200 degrees celsius and let them cook for 15-20 minutes until they are golden brown.
  6. While the base is cooking whisk together the coconut cream, cacao and coconut nectar in a bowl and then pop it into the fridge.
  7. Remove the base from the oven and let them cool.
  8. Once they are cool pour in the filling ingredients and then place them in the fridge to set for about 4 hours.
  9. To create the caramel sauce topping grab about 6 fresh medjool dates and pop them into the microwave for 45 seconds (this will make it easier to remove the pits)
  10. Squeeze the pits from the dates and put them into the food processor.
  11. Start to process the dates and add a little bit of water and the pinch of salt as you go. Add the water slowly because it won't take much for these to become a creamy consistency.
  12. Add on top of the 'pods' to serve.
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Food

Recipe: Sweet Apple, Date & Walnut Oats

sweetoats2

It's meant to be summer here - *meant* to be... It's currently cold and rainy. I've been spending my Sunday morning editing the last photos that need to be done for the 8 Week Transformation Challenge eBook. We've already had over 150 people sign up for it, I am so excited! (By the way, if you sent through a request to be a part of the challenge I have sent out your thankyou/information emails, if you haven't received it yet I suggest you check your junk or spam inboxes! Let me know here if you still haven't got them!) Anyway, this morning has been busy and quiet and Beau won't wake up so I decided to make this for breakfast for myself. Hands down my new favourite breakfast for training days, it's high in carbohydrates and good fats to help fuel your workout.


Makes 1 serving
Carbs 119.7g / Fat 15.5g / Protein 8.7g / Calories 611.3

all

*GF depending on what type of oats you use.


Ingredients

  • 1 medium apple (diced)
  • 4 dates (chopped)
  • 20g walnuts (chopped)
  • 2 tsp coconut sugar
  • 1/3 cup oats
  • 2/3 cups water

Method

  1. Place diced apple and coconut sugar in a pan on a low heat, stir occasionally
  2. In a saucepan combine oats and water on low heat and stir regularly until water almost absorbed
  3. Once the water is absorbed in the saucepan add chopped dates and continue to stir until water is fully absorbed into the oats
  4. Add the apple into the saucepan and stir to combine
  5. Remove from saucepan and add walnuts to serve

Food

Recipe: Strawberry Nut Cake

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A couple of weeks before Christmas my extended family all likes to get together for a big lunch to celebrate. One of my favourite things that we do together is instead of all buying each other gifts for Christmas we each put in about $20 or so and then collect all the money up and donate it to a charity. Today was that day and my family was in charge of bringing the desserts (I was so happy with that decision haha). My mum took along some normal christmas cakes but then also bought fruit platters and some healthy bars she makes and I decided to make a raw vegan cheesecake, but it ended up being a nutcake and it was a hit. This recipe is gluten free, dairy free, sugar free and totally vegan (but still tastes so good). There is a tiny bit left in the freezer so guess what I am going to eat while Beau is out at basketball...

Note: this recipe takes a bit of time to make, best to prepare it the day before you need it!


Makes 1 cake (approx. 12 slices)
(per slice) Carbs 68g / Fat 39g / Protein 11g / Calories 636

all

Ingredients

Topping:

  • 3 cups strawberries (I used a frozen packet and thawed them)
  • 1/4 cup water
  • 2 punnets fresh strawberries [for serving]
  • (optional) blueberries [for serving]
  • (optional) crushed cashews [for serving]

Filling:

  • 3.5 cups cashews (soaked in water for about half an hour before you decide to make this layer)
  • 3/4 cup coconut nectar
  • 1/2 cup lemon juice
  • 1/2 cup coconut oil
  • 1/3 cup shredded coconut
  • 1 tsp vanilla bean paste

Base:

  • 1.5 cups macadamia nuts
  • 1 cup pitted dates
  • 1 cup walnuts
  • 1/2 cup shredded coconut
  • 3 tbsp coconut sugar
  • 1/3 nutmeg

Method

  1. Lightly grease a springform pan with coconut oil
  2. Put all the 'base' ingredients in a food processor and process until they are crumbly
  3. Remove the base ingredients from the processor and press down into the bottom of the pan, it should form a thin base. Place in the freezer for 1 hour.
  4. Good idea to start soaking the cashews now until the base has been in the freezer for an hour and you start making the next section.
  5. Once the cashews have been soaking for half an hour, combine all the 'filling' ingredients in your food processor, but this time, leave the processor running until it is a very smooth consistency.
  6. Pour on top of the 'base' section in the springform pan and then place it back in the freezer overnight.
  7. The next day combine the thawed frozen strawberries and a small amount of water in the food processor until the mixture is runny.
  8. Pour this over the 'filling' layer in the pan and put back in the freezer just for about 15 minutes, until it is very cold but not completely frozen.
  9. Prepare the ingredients you wish to have as the decoration, I used strawberries and crushed almonds, blueberries would work great as well.
  10. Place the decorative fruits on top of the cake before the 'topping' layer has completely set.
  11. Return to the freezer until 15 minutes before it needs to be consumed.

Note: We had to make a 40 minute trip to where our lunch was today and the cake didn't like that one bit, it kept it's form and we had cold things around it to try and keep the temperature down, but the strawberry topping layer begins to melt once it's been out of the fridge for about 20 minutes or so. We popped it into a freezer as soon as we were at our destination and it was fine - but just a word of warning! Keep it frozen until about 10 minutes or so before serving for best results.

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Food

Recipe: Peaches and Cream Smoothie

peachesncream

Photography by me, set styling by Kymberly Louise

Whilst Beau and I are busy packing and getting ready to head overseas tomorrow amongst still working and finishing off our books smoothies have become such a convenient snack option for us. This little number is a great option for the mornings.


Makes 1 serving
Carbs 26g / Fat 3g / Protein 5g / Calories 143

coeliacvegetarian

Ingredients

  • 1 large peach
  • 1 cup almond milk
  • 3 tbsp greek yoghurt
  • 1 tsp honey
  • (optional) 1 tsp coconut nectar [for extra sweetness]
  • 3-4 ice cubes

Method

  1. No real steps, just cut the peach up and throw it all into a blender!
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Food

Recipe: Blueberry Breakfast Crumble

blueberry bake

Photograph by me, set styled by Kymberly Louise.

I don't know about anyone else but I am pretty obsessed with blueberries, to the point that every time I go to the supermarket I check the price of them and as soon as it's decent I grab a bunch of containers. This breakfast is a crunchy combination of blueberries and baked oatmeal. You can eat it plain, with yoghurt or add a dash of almond milk like I tend to do.


Makes 2 servings
(per 1) 289kcal / 6.1 P / 45.2 C / 9.7F

all

*As per usual the type of oats you use will determine whether this is GF or not*


Ingredients

  • 1 cup oats

  • 1 cup blueberries

  • 1 tbsp coconut nectar

  • 1/2 tsp vanilla bean paste

  • 3 tbsp almond milk

  • 1 tbsp coconut oil

Method

  1. Preheat oven to 200C

  2. Combine all ingredients in a bowl and then transfer to 2 ramekins

  3. Bake until the oats are a golden brown and look 'crunchy' (takes about 25-30 mins in my gas oven)

  4. Remove from oven and add extra fruit or yoghurt, nut milk etc before serving.

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Food

Recipe: Lime, Salmon & Avocado 'Wraps'

salmonlemonwrap

Today I had a silly craving for fresh salmon and avocado sushi, but I had already had my cheat meal the day before and so didn't want the additives that are usually in sushi. On my grocery shop I picked up sliced smoked Atlantic salmon and rocket, two things which I don't usually have in my fridge and decided to whip this up.


Makes 1 serving
Carbs 14g / Fat 22g / Protein 21g / Calories 354

ceoliaclactose

Ingredients

  • 4 pieces of sliced smoked Atlantic salmon
  • 1/2 an avocado
  • Rocket
  • Baby spinach
  • 1/2 a lime

Method

  1. Lay down a piece of the Atlantic salmon
  2. Place the washed rocket and baby spinach on the salmon
  3. Add the avocado on top
  4. Wrap the slice of Atlantic salmon around the avocado, spinach and rocket
  5. The salmon piece might not be big enough, so take another piece and wrap it around in the other direction
  6. Squeeze lime over the top!
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