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Quick Salmon & Pasta Salad

Dinner Lunch

Make a few portions of these ahead of time to grab for lunch on your way out the door. At $2.40 per serve you can’t beat it for value and convenience!

10 mins
6 ingredients
$2.40 / person
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Quick Salmon & Pasta Salad

Gear

Ingredients

Serves = 1

  • 1 cup wholemeal pasta, cooked
  • 95g can salmon in spring water, drained and flaked with a fork
  • 1/2 cup broccoli, cut into small florets
  • 1/2 cup frozen peas and corn
  • 2 tsp lemon juice
  • 1 tsp extra virgin olive oil

It’s this easy

  • Place broccoli and frozen peas and corn into a microwave safe bowl with a small amount of water and cook for 5-7 minutes or until tender
  • Combine pasta, salmon and vegetables in a bowl
  • In a separate bowl or jug, whisk the lemon juice and olive oil together with a fork
  • Add dressing to the pasta salad and enjoy!

Tweaks

  • Add some chopped fresh herbs for extra flavour

Notes

Nutrition information (per serve):

  • Energy (1789kJ)
  • Protein (32.7g)
  • Total fat (8.2g)
  • Saturated fat (1.3g)
  • Carbohydrate (51.4g); Starch (49.2g), Sugars (2.2g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (15.1g)
  • Sodium (521mg)
  • Calcium (257mg)
  • Iron (5.3mg)

Allergies

Contains: Gluten, Dairy, Seafood, Soy, Wheat, FODMAPs.

Why is this good?

Be Healthier

Broccoli is a cruciferous vegetable and research has shown that consumption of cruciferous vegetables can reduce risk of many cancers including lung, colorectal, breast and prostate.

More: Broccoli recipes (20) Everyday Superfoods

Healthy Gut

Broccoli are also rich in the plant compound Sulforaphane which may improve your bacterial gut flora.

More: Broccoli recipes (20) Everyday Superfoods

Be Healthier

Sweet corn is a good source of potassium which can help to lower blood pressure and improved heart health.

More: Corn recipes (23) Everyday Superfoods

Be Healthier

Peas are high in fibre and can help reduce the risk of Heart disease, Type 2 diabetes and high blood pressure.

More: Peas recipes (19) Everyday Superfoods

Healthy Gut

As a good source of fibre, green peas promotes a regular bowel habit and keep gut bacteria healthy.

More: Peas recipes (19) Everyday Superfoods

Be Healthier

Salmon is high in healthy polyunsaturated fatty acids called omega-3s and omega-6.

More: Salmon recipes (5) Everyday Superfoods

Sharper Thinking

Salmon is an excellent source of several B vitamins, which are essential for optimal brain health and functioning.

More: Salmon recipes (5) Everyday Superfoods

Better Sports Performance

Your body requires protein to heal and recover after exercise.

More: Salmon recipes (5) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz