Our Amazing Deli: Sumo’s Nutritionist Ashleigh talks her Top Tips

Our passion at Sumo is Fuelling Greatness: making our range of salads, grain bowls, wraps, toasties, pasta and power pots the very best they can be to power your everyday life. We’re all about using the very best locally sourced and sustainable ingredients, giving you loads of variety and delicious nutrition; food is our passion and a healthier Australia is our mission.

So we learn and innovate, serving you up the very latest in food and nutritional trends with each of our Deli salads being created in consultation with our chef and nutrition experts. We’re pretty damn picky about what we put in our salads, so we carefully craft our menus for maximum choice and taste; resulting in a Deli menu that has something for everyone.

Our Deli range has salads, pasta and grain dishes made in-store daily and ready to go so you can see what you’re getting before it dances on your taste buds. Our Deli includes meat, vegetarian and vegan options, variations from store to store with new creations added each season to take advantage of the freshest produce in season…

So what are some of the best Deli dishes for you? Sumo’s Nutritionist Ashleigh shares with us…

Q. For those of us who are a little confused, can you explain the deli menu and also the different options customers can expect to get?

A. It’s quite simple really; our deli section refers to express dishes, which are made throughout the day for customers who don’t wish to design their own – perfect for those on the go, and those not wishing to put too much thought into their lunch.

In the Sumo deli section, you can find either delicious leafy salads, which have mixed green leaves as their base, or pastas and grain-based options. A lot of people don’t know, but this section can be eaten hot or cold, making them an excellent choice in the cooler weather.

Additionally, every year Sumo releases a new range of hot deli dishes and soups – it’s not just salads we are famous for!

Q. Which are your go-to deli dishes and what are the key ingredients and nutrients featured in each?

A. Tough call as I love all of them, but my four favourites would have to be the Grains and Greens salad, Chargrilled Cauliflower & Pumpkin salad, Summer Pepper Smoked Salmon Salad and Chicken Kaleslaw Salad. Let’s break down each…

Grains and Greens with freekah, kale & tahini dressing: Freekah is a grain high in protein, edamame has protein, fibre & is rich in vitamins and minerals (Vitamin K and folate) and barberries are high in antioxidants.

Chargrilled Cauliflower & Pumpkin with Soy Chips & Tahini Turmeric Dressing: Pumpkin has fibre, potassium, Vitamin C and the Cauliflower has Vitamin C, Vitamin K, protein, thiamine, riboflavin, niacin, magnesium, fibre and folate.

Summer Pepper Smoked Salmon with lentils, tabbouleh & slivered almonds: The salmon contains Omega 3 and the lentils are full of protein, fibre, folate and tryptophan (a mood-boosting type of amino acid), manganese, iron, phosphorous, copper, vitamin B1, and potassium.

Chicken Kaleslaw with walnuts & minted yoghurt: Kale has antioxidants, Vitamin K, Vitamin C and lentils (same as above).

Q. If customers are on the Flexitarian train (toot toot!), what is your go-to flexitarian deli dish?

A. I’m a sucker for anything with Salmon in it. I honestly just feel it nourishing my body when I eat it. Salmon is rich in Omega 3 fatty acids which is important for many functions in our body but in particular supports our brain development and mental health. Our Summer Pepper Smoked Salmon Salad is also full of lentils, which are a highly nutritious as mentioned above.

However, if I’m having a completely vegetarian day, I go for the Grains and Greens. It’s rich in plant protein (found in the beans and freekah), antioxidants, omega 3s, zinc and iron. I also LOVE tahini, and this dish is made with a delicious lemon tahini dressing which adds so much flavour. 

Q. For those who are watching what they eat, which dishes are lowest in calories and fat?

A. I don’t advocate focussing on just calories or fat grams since our bodies process calories from foods and fats differently. Healthy fats from avocado, nuts and seeds, fish and some oils like coconut and olive, are also extremely important for our hormones, energy level and satiety.

However, in terms of most nutrition for calorific dollar, anything made with the leafy green base is a good choice since these will provide bulk and take longer to eat (so you are unlikely to overeat), as well as the Chicken Kaleslaw which is high protein, lower carb and has a light, minted yogurt dressing.

We also list calories on each dish, which makes it extremely easy for those keeping an eye on their daily intake.

Q. Besides convenience, why should customers choose deli over the Design Your Own option?  

A. The great thing about the deli is you can mix and match. You can get a few different flavours depending on what you feel like that day. Maybe you want a leafy salad, maybe you want a pasta salad, or maybe you want vegetarian, which is great for those of us who suffer FOMO. The choices are really endless, and the next day you can come back again and try a whole new range!