Category Archives: Salad

Corn & Mango Salsa with Black Beans

Ingredients:

  • 2 corn cobs
  • 1 small Lebanese cucumber
  • 1 mango
  • 1 avocado
  • 1 red onion
  • 1 small tin of black beans (drained and rinsed)
  • 1 long red chilli (seeded)
  • 1/2 red capsicum
  • Large handfuls of coriander and mint
  • Olive oil
  • Lime juice
  • Salt to taste

Method:

  1. Steam the corn then allow to cool before slicing off the kernels into a salad bowl
  2. Dice the mango, avocado, cucumber and capsicum and add to the salad bowl
  3. Finely dice the onion and chilli and add to the salad bowl followed by the black beans
  4. Add a large handful of roughly chopped mint and coriander then dress with a squeeze of lime juice, salt to taste and a splash of olive oil 

Simple, fresh, vibrant, seasonal and an easy accompaniment to any grilled meats. It doesn't need much dressing as the quality ingredients are full of flavour. Enjoy.

 

 

 

Garlic Eggplant, Carrots and Capsicum Salad with Goats Cheese Fetta

Ingredients:

  • 1-2 Large red capsicums
  • 1 Large eggplant
  • 3-4 Carrots
  • Marinated Goats cheese fetta
  • Large handful of parsley
  • Large handful of mint
  • Squeeze of lemon juice
  • Salt & pepper to taste
  • 2 bay leaves
  • 2 large garlic cloves
  • Olive oil

Method:

  1. Chargrill both capsicums whole over a naked flame or under the grill until the skin is completely blistered and blackened. Place in a bowl and cover with cling wrap for a few minutes to cool and soften. Once cooled, cut in half, remove the membrane, seeds and core and carefully peel off the blackened skin. Slice the capsicum into thin strips and place in your salad bowl. This is messy a job so feel free to use kitchen gloves or a small sharp knife to speed up the job. The end result is worth it!
  2. Scrub or peel your carrots, cut them lengthways and cut the eggplant into large chunks. Place them on separate baking trays drizzled with olive, salt and pepper, a bashed garlic clove and a bay leaf.
  3. Roast the veggies in a moderately hot oven at 180 degrees until golden and tender. The eggplant can also be chargrilled with olive oil in a griddle pan.
  4. Once the veggies are cooked and slightly cooled, toss into your salad bowl with the strips of capsicum then add roughly chopped herbs, crumble over the goats cheese with a little of the marinated oil and add a squeeze of lemon juice to taste.
  5. Serve warm.

 

 

 

Cauliflower, Spinach & Rocket Salad with Minted Tahini & Yoghurt Dressing

Mad about salads and constantly creating interesting ways to eat a variety of veggies, this salad works with any accompaniment.  I make large quantities to feed a family of four and have the leftovers for lunch the next day.

Ingredients:

  • 1/2 large or 1 small cauliflower
  • 3 Large handfuls of spinach and rocket leaves
  • Sprinkle of cranberries
  • Handful of cashew nuts
  • 1/2 red onion sliced
  • 1 avocado cubed

Ingredients for Tahini and Yoghurt Dressing:

  • 1/4 cup of Organic hulled tahini paste
  • Approximately 3 tbsp of natural sheeps milk yoghurt
  • Zest of 1/2 lemon and juice  
  • Large handful of chopped mint
  • 1 small clove of garlic smashed to form a paste
  • Salt to taste

Method:

  1. Break the cauliflower into florets and steam till tender. Once cooled add the rest of the ingredients into a large salad bowl.
  2. Make the dressing!  Mix the tahini and yoghurt first then add the remaining ingredients to suit your taste. Adjust the quantities of yoghurt and lemon juice to achieve a smooth, creamy consistency and then stir some through the salad with some extra on the side.

Options:

  • Add freshly chopped coriander or dill
  • Add a touch of saffron to the dressing

 

 

 

French Beans, Broccoli & Puy Lentil Winter Salad

This winter warmer salad is vibrant and fun. Lentils provide a rich source of essential nutrients such a B group vitamins, protein and iron. An ideal alternative for vegetarians and very filling.

Ingredients

  • 1 cup of Puy lentils (black French lentils)
  • 1 Head of broccoli
  • Large handful of green beans
  • 1 cup of peas
  • 1 small red onion
  • Olive oil

Stock of your choice (I used beef because it has loads of flavour). Make your own or make sure you use a good quality preferably organic low salt brand.

Method

  1. Cook the lentils according to packet instructions and set aside to drain.
  2. Top and tail the beans, cut the broccoli into florets, wash the peas and steam the lot - separately!
  3. Toss the lentils and veggies in a large bowl, then add finely sliced onion and torn mint leaves. Mix through a dash of your chosen dressing and if you're serving the tahini dressing, serve extra on the side.

Tahini, Mint & Yoghurt Dressing

  • 1/2 a cup of Tahini paste
  • 1/4 to 1/2 cup of natural sheep or goat yoghurt
  • Lemon juice
  • Salt
  • Handful of fresh mint
  • 1 small clove of garlic smashed to a paste

Mix all the ingredients in a jar or small bowl, add roughly chopped mint and serve.

Simple Vinaigrette Dressing

  • Olive oil
  • 1 teaspoon of Dijon mustard
  • Lemon juice or organic white wine vinegar
  • 1 clove of garlic smashed to a paste
  • Salt & Pepper to taste

Mix 3 parts olive oil to 1 part lemon juice or vinegar into a jar, then add remaining ingredients and shake.  

 

 

 

 

 

 

Sweet Carrots & Beets with Apple Cider Vinegar & Honey

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Sweet carrots and beetroots is delicious in wraps, and healthy burgers.

Ingredients

  • 2 carrots
  • 1 large beetroot
  • Large handful of fresh mint leaves
  • Apple cider vinegar with honey
  • drizzle of macadamia oil (optional)

Method

  1. Wash the veggies and grate long strips using a mandolin into your salad bowl
  2. Stir in roughly chopped mint leaves
  3. Drizzle over apple cider vinegar with honey and mix

That's it! So easy, no cooking required as this is a raw veggie salad. Allow the salad to sit for a while before serving. The cider will cook (macerate) the veggies and intensify the flavour.

Minted Corn & Mango Salsa

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This is one of my favourite salsa/salad to have during the warmer months of the year. It's fresh, vibrant, a little spicy and has seasonal fruit and veggies that are delicious. Enjoy with grilled chicken, salmon fillet or with pulled pork in a corn tortilla.

Ingredients

  • 1 x 400g tin of corn kernels
  • 1 large sweet mango (diced into cubes)
  • 2 Lebanese cucumbers (diced into cubes)
  • 1/2 fresh jalepeno chilli
  • 1/2 small red onion
  • 1 x avocado diced
  • handful of chives
  • handful of coriander
  • handful of mint

Method

  1. Drain and toss the corn kernels in a salad bowl then add diced avocado, mango and cucumber.
  2. Finely dice the jalapeño and onions then add roughly chopped herbs.
  3. Squeeze some mango juice over the top, season with salt to taste and a dash of olive or macadamia oil (optional).

 

Red Rice and Broccoli Salad with Cranberries

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Red rice is another example of a low GI unhulled or partially unhulled grain with a nutty flavour and a high nutritional value. Served warm or cold, this dish has been one of favourites lately because it's filling and versatile.

Red Rice & Broccoli with Cranberries

Red Rice & Broccoli with Cranberries

Ingredients

  • Red rice (available from your local Health Food stores, Organic Grocers or speciality delis and supermarkets)
  • 1 small onion finely diced
  • 1 clove of garlic crushed into a paste with a little salt
  • 1 fresh bay leaf (optional)
  • 1/2 - 1 teaspoon of cumin seeds
  • Broccoli
  • Handful of Dried cranberries
  • Olive Oil

Method

  1. Cook the red rice according to packet instructions, drain, fluff up and set aside.
  2. Steam the broccoli in small florets and set aside.
  3. Gently pan fry the onions, garlic and cumin seeds in a little olive oil with the bay leaf until the onions have softened - don't burn the cumin!
  4. Add the cooked rice to the saucepan then the broccoli and cranberries and stir through. 

That's it! So simple and really tasty. Adjust olive oil and seasoning to taste.

Feel Good Summer Salad

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...with beetroot, carrot, spinach, orange & goats cheese 🙂

A fresh, vibrant and tasty salad using seasonal ingredients and fruit. Adding fruit to your salads not only adds a touch of sweetness (avoiding the need to drizzle an oily dressing over the top) but adds to your daily consumption of fruit which some of us struggle to fit in as snack on it's own. Adding fruit also helps to keep blood sugar levels at bay as you're less likely to reach out for unhealthy food choices laden with processed and refined sugars.

Ingredients

  • Orange segments from 1-2 oranges
  • 1 large beetroot
  • 1-3 carrots
  • baby spinach leaves
  • 1/2 - 3/4 cup of currants
  • 1/2 - 3/4 cup of pepitas
  • Dill soft goats cheese
  • Large handful of mint
  • Macadamia oil

Method

  1. Steam the beetroot, allow to cool then peel and dice
  2. Grate the carrots (long strips using a mandolin if you have one) and add to the beetroot
  3. Segment the oranges reserving some of the juice and pour it over the veggies. Then drizzle a dash of macadamia oil and season to taste
  4. Gently toss through the spinach leaves, currants, pepitas, roughly chopped mint and crumble over the cheese.

 

Saffron Freekeh & Veggie Salad Recipe

This salad recipe is another example of a low GI high fibre food which is highly nutritious and will sustain your energy and hunger levels all day.

Ingredients

  • 1 bunch of  of Asparagus, char grilled (they taste better this way)
  • 1/2 small pumpkin
  • handful of green beans (steamed)
  • 1 red capsicum
  • 1 medium sized eggplant (salted then washed and patted dry)
  • 1 cup of freekeh
  • 1 red chillie (remove seeds for flavour without heat)
  • 2 cloves garlic
  • pinch of saffron strands
  • chicken stock
  • olive oil
  • sea salt
  • 1 tablespoon of grated ginger
  • 1/2 to 3/4  teaspoon cumin seeds
  • fresh lemon juice
  • large handful each of fresh mint, parsley and chives

Method

  1. Soak a pinch of saffron strands in hot water or stock and allow to steep until ready to use then lightly steam and char grill the beans and asparagus.
  2. Dice the pumpkin and eggplant into chunks and  slice thick chunks of the capsicum. Arrange on a baking tray. Crush and mix the ginger and garlic into a bowl, add the cumin, olive oil and salt. Smother the veggies, and bake in oven at 150 degrees until tender or if you’re pushed for time, bake at 180 degrees and keep and eye on the eggplant and capsicum which will cook quicker than the pumpkin. Alternatively, par boil or steam the pumpkin to speed up the cooking time – allow to cool.
  3. Cook the freekeh according to packet instructions adding the soaked saffron. Transfer to a salad bowl and toss through the veggies and herbs then drizzle with a dash of olive oil and lemon juice to taste.

Serves 5

Variation: toss through marinated goats cheese fetta…Yum!

 

 

Delicious Root Veggie Salad

Ordinary root vegetables made amazing. This is a filling vegetarian meal on it’s own or a colourful accompaniment with grilled chicken, steak or lamb.

Ingredients

  • 2-3  medium carrots
  • 1 large beetroot
  • Meredith Bay goats cheese fetta
  • large handful of continental parsley
  • large handful of fresh mint
  • olive oil
  • 2-3 garlic cloves
  • 1 teaspoon of fennel seeds
  • 1/2 teaspoon cumin seeds
  • 1-2 sprigs of thyme or majoram
  • sea salt  and freshly ground black pepper
  • about 1/4 cup of water

Method

  1. Wash and chop carrots into round chunks (no need to peel). Throw it in sheet of foil. Fold the sides up to create a pocket and add the fennel and cumin seeds (lightly crushed), salt and pepper to taste, dash of olive oil,  water, lightly bashed garlic cloves (unpeeled) and a sprig of thyme. Wrap and bake in a hot oven until tender.
  2. Prick and wrap beetroot. Bake in a hot oven until tender. NO seasonings of any sort needed. Once both are cooked and slightly cooled, peel and dice the beetroot. Toss both in the same bowl, crumble fetta over the top with roughly chopped fresh parsley and mint; drizzle with olive oil, toss and serve.

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