【Nutrilicious Strawberry Summer Salad】Nourishing People, Nurturing the Planet

【Nutrilicious Strawberry Summer Salad】Michelle Lau | Nourishing People, Nurturing the Planet

A bit about yourself:

I am a registered dietitian, masterchef wannabe, and founder of NUTRILICIOUS (Facebook / Instagram). We are a B2B nutrition consulting and communications company that inspires and educates people to eat their way to a healthier and happier life. 

In my past life, I worked in a clinical setting, where healthcare is very much a treatment approach. But the majority of healthcare actually takes place outside that setting - it is also about self-care. This is why, at NUTRILICIOUS, we really hope to educate and empower people with the tools and skills to eat better, make informed choices, and in a way, use food as medicine. Food really has the power to prevent, cure, or even reverse a lot of chronic diseases. I hope that we can help "change the world, one bite at a time".

1 / What makes a good meal?

Food should be all about indulgence with moderation. The more variety and color the better, because each color consists of different nutrients. Aside from vegetables, everyone needs lean protein such as eggs or bean products; a bit of whole grain, such as whole wheat toast, quinoa, and wild rice; B vitamins to keep us healthy and fuller for longer. 

This combination of food is relatively more balanced and helps support everyday health. Ideally, if the meal is cooked at home, use less sugar or sauces, and be as minimally processed as possible.

2 / The year 2030 is an important target for global climate goals. What does this mean to you? What do you wish to see more of in this world?

I hope people will be shifting from a meat-centred diet to a plant-based diet. That will reduce our carbon footprint, which is part of the SDGs (Sustainable Development Goals). Not only is that good for the planet, it’s also good for our health. 

Another one of my wishes is for nutritional education to be incorporated into the school curriculum. Then knowledge will be sustainable from one generation to another. By 2030, people will be more educated about food.

All the 17 SDGs are interrelated. Improving nutrition will improve health; education, gender equality, poverty reduction, and food security all lay the foundations of a sustainable society. We should really rethink the process of production to consumption. We should collectively try to ensure that people have access to clean and healthy food - not solely in quantity but also in variety. Nutrition is paramount.

3 / Who influenced you most on how to think about food?

My mum is a good cook, which fostered my love for food and my relationship with food. Another person is Dr. Mark Hyman. He is quite influential in the field of functional medicine. He advocates for nutritious, whole foods, and tries to change the food system on a large scale. 

He once said that “Food isn’t like medicine, it is medicine, and it’s our number one tool for eating the vibrant health we deserve.” There are not a lot of doctors who put emphasis on nutrition.

When I was working in the hospital, patients’ medical treatment and recovery were often separate from how their diet was planned. If there was a diet follow-up to do, they would need a doctor’s referral. When these elements don’t work collaboratively, it can be challenging for the medical team.

4 / What do you think about healthy food affordability in Hong Kong?

COVID-19 drove up food prices quite significantly. From the consumer price index, food is one category that skyrocketed. Food price has affected many families, but there are ways to manage food costs while eating nutritiously. 

A lot of people think eating healthily means they have to get fresh food every day, but some frozen foods such as vegetables or berries have nutrient values that are comparable to their fresh counterparts. Buying frozen food in bulk once in a while is an effective way to save money.

5 / Share your meatless recipe.

【Nutrilicious Strawberry Summer Salad】

I created this dish based on my love for strawberries and it has been demonstrated at several cooking classes/shows, where attendees are amazed by the flavour that strawberries add to the dish. Strawberries pack a nutrition punch (rich in vitamin A, C, low in calorie, and high in water content) - great addition to any salad to keep you hydrated and nourished all summer long!

Serves: 6

Total cooking time: 15-20 mins

Ingredients:

Strawberry Spinach Salad

10 ounces fresh baby spinach
1 quart strawberries, quartered
1/2 red onion, sliced thin
1/4 cup almond 
4 ounces feta cheese

Dressing

1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar
1 tbsp poppyseeds
1 tbsp red onion, minced

Steps:

Combine all the ingredients for the salad in a large bowl. Very lightly dress the salad and enjoy!