Salad Recipes

clean eating

salads B y A s h y B in e s

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yum!! Good food is one of life’s great pleasures, and good health is one of our greatest gifts. Salads are great to have as a side with any meal or by themselves. They are very quick and easy to make and uses commonly available ingredients. And, while salad seems like a naturally healthy choice, it’s easy to pack too many calories into one. Luckily, it’s just as easy to keep a salad healthy and satisfying. Just make sure to include lean protein and plenty of tasty vegetables. This book will get you started as it contains a selection of 40+ salad recipes, which are easy to prepare, tasty and healthy. These recipes include a great range of salads to make for a BBQ and even salads to have as a meal on their own. Not only will a diet rich in vegetables make you look and feel amazing, but a clean diet may also reduce your risk for heart disease, including heart attack and stroke, protect against certain types of cancers, obesity, and type 2 diabetes. So make sure you eat your greens! However, your greens won’t seem so dull once you try these recipes. Flavourful ingredients, delicious dressings, and the perfect ratio of lettuce to toppings will bring your salads from mundane to mouth-watering. Stop dreaming, start achieving! Love Ashy

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Serves 2

tuna avocado salad Ingredients

Method

1/2 tsp. fresh ground black pepper

Cook the tuna steak in a frypan until preferred doneness. Let cool.

1/2 avocado 1/2 lime, juiced

Mash avocado with lime juice, black pepper and onion until thoroughly

4 sprigs coriander leaves

mixed.

1 tbsp. red onion, finely chopped 1/4 jalapeño, finely diced

Add chopped coriander leaves, chopped jalapeño and cooked tuna

100g tuna steak, cooked

steak. Mix until combined. Serve over a salad or as a dip with blanched carrots, cauliflower or broccoli.

black bean and corn salad

Serves 2

Ingredients

Method

5 tbsp. parsley flakes

In a bowl, combine beans, red capsicum, corn kernels, celery, onions

1 tsp. black pepper

and dry parsley.

5 tsp. homemade mustard 1 tsp. pink Himalayan salt

To mix dressing: whisk together the vinegar, mustard, sweetener, salt

1/2 cup white vinegar

and pepper. Whisk in oil and water.

3 tbsp. extra virgin olive oil 1 cup celery, chopped

Pour over salad and mix well.

3/4 cup red onion, chopped 1 cup red capsicum, chopped

Cover and refrigerate.

50ml water 3 cups black beans, cooked

NOTES: A high fibre salad that let’s you get multiple vegetables servings

2 sweetener packets

in one meal.

2 cups corn kernels, fresh

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Serves 6

tabouleh salad Ingredients

Method

2 tbsp. extra virgin olive oil

In a small saucepan, bring the water to a boil.

2 cups tomatoes, chopped or sliced 3/4 cup dry bulgur, optional

Remove from heat and add the bulgur.

1 dash black pepper 1/4 cup fresh lemon juice

Cover and let stand until the bulgur is tender and the liquid is

220g green onions, finely chopped

completely absorbed, about 15 to 20 minutes.

1 cup parsley, coarsely chopped 1 1/2 cups water

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavours to blend. Serve chilled with some grilled chicken.

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grilled chicken, avocado and mango salad Ingredients

Method

2 tbsp. olive oil

Prepare grill.

Serves 4

2 tbsp. fresh lime juice 2 tbsp. homemade mango chutney,

Combine oil, juice, chutney, tamari sauce, and ginger in a small bowl.

(recipe next page) 1 tbsp. tamari sauce

Place chicken on large plate and spoon 2 tablespoons oil mixture over

3/4 tsp. grated peeled fresh ginger

chicken, reserving the rest for the salad. Turn chicken to coat, and let

500g chicken breast fillets

stand 5 minutes.

Coconut oil, for grill rack 8 cups mixed salad greens

Place chicken on grill rack coated with coconut oil. Grill 4 minutes on

1 cup mango, peeled and diced

each side or until chicken is done, brushing with oil mixture from plate

3/4 cup avocado, peeled and diced

before turning. Slice chicken crosswise into strips. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.

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Makes 1.5 cups

mango chutney Ingredients

Method

2 tbsp. of fat of choice

In a medium-large pot, heat fat over medium heat until hot.

(coconut oil, olive oil) 1/2 sweet or red onion,

Add onions and garlic. Sprinkle with just a dash of salt. Sauté for about 5

peeled and finely chopped

minutes, or until the onions are softening, stirring as needed to prevent

1 medium clove garlic,

burning.

peeled and finely minced Pinch pink Himalayan salt

Meanwhile, place the flat side of a large knife on each cardamom pod

1/8 tsp. red chilli flakes

and give it a sharp rap with your fist to split it open. Remove all of the

1/4 tsp. powdered ginger, or fresh

seeds, but keep them for later use.

1/4-1/2 cup sweetener of choice 1/4 cup of apple cider vinegar (or mild vinegar of choice) 1 cup water 2 cups of fresh or frozen mango cubes (peeled) 8 whole green cardamom pods

Add the rest of the ingredients (including the cardamom seeds) to the onion and garlic. Bring to a simmer, and keep at a low simmer for 30 minutes. If the chutney ever gets too thick, simply add a bit more water. Purée the chutney using an immersion blender, food processor, or blender. Cool. NOTES: You can substitute powdered cardamom for the pods, just use a small amount so that is complements rather then overwhelms. You could also use fresh ginger instead of powdered, but somehow the dried and powdered works really well in this chutney. Increase the chilli flakes for more spice, if desired. Mango chutney could also be great with curry powder or garam masala added to it. The chutney will last at least several weeks refrigerated.

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chicken, potato and green bean salad

Serves 4

Ingredients

Method

Dressing

To prepare dressing, combine first 8 ingredients, stirring well with a

1/3 cup fresh parsley, coarsely chopped 3 tbsp. red wine vinegar 1 tbsp. fresh lemon juice 1 tbsp. whole-grain homemade mustard 1 tbsp. extra virgin olive oil 1/2 tsp. pink Himalayan salt 1/4 tsp. freshly ground black pepper

whisk. To prepare salad, place potatoes in a saucepan and cover with water. Add 1 teaspoon salt to pan and bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add beans, and cook an additional 4 minutes or until beans are

1 clove garlic, minced

crisp-tender. Drain. Rinse with cold water and drain well.

Salad

Quarter potatoes. Place the potatoes, beans, chicken, onion, and greens

375g small red potatoes 1 tsp. pink Himalayan salt 250g green beans, diagonally cut 250g cooked chicken breast, cubed 2 tbsp. chopped red onion

in a large bowl. Drizzle with dressing and toss gently to coat. Serve immediately.

6 cups gourmet salad greens Cherry tomatoes, for decoration

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the clean chicken caesar

Serves 4

Ingredients

Method

Coconut oil, for grill pan

Heat grill pan to medium-high. Add small amount of coconut oil to pan.

250g chicken breast fillets 1/4 plus 1/8 tsp. pink Himalayan salt,

Season chicken breasts with 1/4 teaspoon each salt and pepper. Grill

divided

chicken until just cooked through, about 5 to 6 minutes per side.

1/4 plus 1/8 tsp. freshly ground black pepper, divided

Place chicken on a cutting board and let rest about 5 minutes to allow

1/2 cup silken soft tofu

juices to redistribute and cut into bite-size pieces.

2 tbsp. fresh lemon juice 1 tbsp. extra virgin olive oil

Mix next 10 ingredients and remaining salt and pepper in a blender until

1 1/2 tsp. homemade mustard

well-combined and creamy, scraping down blender sides, as necessary.

1 1/2 tsp. red wine vinegar

Add 1 tablespoon water to thin.

1 tbsp. tamari sauce 1/2 tsp. stevia 4 drops Tabasco sauce

Toss lettuce and dressing in a large bowl and divide among 4 plates. Arrange chicken over salads and serve.

3/4 tsp. minced garlic 1/2 tsp. anchovy paste 1 tbsp. water 8 cups romaine lettuce, cut crosswise into strips

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cucumber avocado salad Ingredients

Method

1 tbsp. balsamic vinegar

Cut tomatoes in half.

2 avocados 30 ml fresh lemon juice 2 small continental cucumbers 250g medley tomatoes, halved 4 handfuls rocket

Serves 4

Slice cucumber lengthwise or as preferred. Add vinegar, lemon juice and black pepper to taste and toss gently. Place a handful of rocket in each of 4 bowls. Add vegetables and dressing mix. Serve with grilled chicken or fish.

chicken and chickpea salad Ingredients

Method

400g chicken breast fillets,

Combine first 8 ingredients and toss gently.

cooked and cubed 400g chickpeas, cooked 1 cup cucumber, seeded and chopped 1/2 cup green onions, chopped

Serves 4

Gently fold in spinach leaves. Serve salad with lemon wedges.

1/4 cup fresh mint or basil, chopped 1/2 cup plain 0% Chobani yoghurt 2 cloves garlic, minced 1/4 tsp. pink Himalayan salt 2 cups baby spinach leaves 4 lemon wedges

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cabbage, edamame and tomato salad

Serves 1

Ingredients

Method

1 tsp. extra virgin olive oil

Steam edamame as per package directions and cool completely.

30 ml fresh lemon juice 1/2 cup cabbage, chopped 1/2 cup edamame, shelled 8 cherry tomatoes, halved 1/2 Lebanese cucumber, sliced

In a single serving salad bowl add cabbage and edamame. To the cooled edamame and cabbage add cherry tomatoes and cucumber. Drizzle the olive oil and lemon juice over the salad. Mix to coat evenly.

Serves 4

tasty tuscany salad Ingredients

Method

4 tomatoes, sliced

Combine the tomatoes, cucumbers, onion, capsicum, pepperoncini

2 cucumbers, peeled and sliced

peppers, olives, eggs, parsley, salt, and pepper in a large bowl.

1/2 medium red onion, sliced into rings 1/2 medium green capsicum, sliced

Drizzle with the balsamic and mix.

2 pepperoncini, chopped 2 tbsp. olives, sliced

Chill for 1 hour before serving.

4 hardboiled eggs, sliced 1 tbsp. fresh parsley, chopped 1/4 tsp. pink Himalayan salt 1/2 tsp. ground black pepper Balsamic vinegar, to serve

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Serves 6

thai beef salad Ingredients

Method

1/2 cup fresh lime juice

Prepare homemade vegan fish sauce according to instructions below.

1/4 cup fresh coriander, chopped 1-2 tbsp. stevia, to balance flavours 2 tbsp. homemade vegan fish sauce, (recipe next page) 1 tbsp. fresh chilli, finely chopped 3 cloves garlic, minced 750g flank steak, trimmed Coconut oil 1 1/2 cup red onion, sliced 4 plum tomatoes, each cut into 6 wedges 6 cups mixed salad 1 1/4 cup cucumber, thinly sliced 2 tbsp. fresh mint, chopped

Prepare grill or broiler. Combine first 6 ingredients, stirring until stevia dissolves. Set half of lime mixture aside. Combine other half of lime mixture and steak in a large zip-top plastic bag and seal. Marinate in refrigerator 10 minutes, turning once. Remove steak from bag and discard marinade. Place steak on grill rack or broiler pan coated with coconut oil and cook for 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices. Heat a large non-stick skillet coated with coconut oil over medium-high heat. Add onion and sauté for 3 minutes. Add tomatoes and sauté for 2 minutes. Place onion mixture, salad leaves, cucumber, and mint in a large bowl and toss gently to combine. Divide salad evenly among 6 plates. Top each serving with 100g steak and drizzle each serving with 1 tablespoon reserved lime mixture. NOTES: The salad gets its heat from the fresh chilli. If you prefer milder food, use half.

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homemade vegan fish sauce

Makes 3 Cups

Ingredients

Method

1 1/2 cups seaweed, shredded

Combine wakame, garlic, peppercorns and water in a large saucepan

6 cups water 6 cloves garlic, crushed but not peeled 1 tbsp. peppercorns 1 cup tamari sauce 1 tbsp. miso paste

and bring to a boil. Lower heat and simmer about 20 minutes. Strain and return the liquid back to the pot. Add tamari sauce, bring back to a boil and cook until mixture is reduced and almost unbearable salty. Remove from heat and stir in miso. Decant into a bottle and keep in the refrigerator. Use one-for-one to replace fish sauce in any vegan recipes.

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simple egg and asparagus salad Ingredients

Method

8 asparagus spears

Heat up saucepan to medium temperature.

Serves 1

2 tsp. extra virgin olive oil 1 clove garlic, minced

Cut the asparagus spears into smaller pieces and sauté with the olive

2 cups mixed greens

oil and minced garlic clove.

1 hard-boiled egg, chopped 1 tbsp. white vinegar

Top the greens with cooked asparagus, the egg, the vinegar and salt and

Pink Himalayan salt, to taste

pepper to taste.

Black pepper, to taste

egg, prawn and asparagus salad

Serves 1

Ingredients

Method

8 asparagus spears

Heat up saucepan to high temperature. Add prawns and cook until done.

2 tsp. extra virgin olive oil

Once cooked, remove prawns onto a plate.

1 clove garlic, minced 2 cups mixed greens

Lower temperature to medium heat.

1 tomato 1 hard-boiled egg, chopped

Cut the asparagus spears into smaller pieces. Sauté in same pan with

1 tbsp. white vinegar

the olive oil and the minced garlic clove.

Pink Himalayan salt, to taste Black pepper, to taste

Slice up tomato. Top the greens with cooked asparagus, the egg, tomato, prawns, the vinegar and salt and pepper to taste.

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lemon chilli chicken salad Ingredients Chicken 300g chicken breast fillets 1/2 lemon, juiced 1 lime, juiced 1/2 lemon, rind grated 1 clove garlic, crushed 1/2 tsp. fresh chilli or chilli paste, adjust to taste Drizzle of balsamic vinegar 2 tbsp. extra virgin olive oil Pink Himalayan salt, to taste Black pepper, to taste Salad 50g lettuce 6 cherry tomatoes, quartered 1/2 cucumber, sliced on angle 1/2 yellow capsicum

Serves 2

Method Cut chicken into large strips, you should get 3 long strips out of each chicken breast. Place in non-metallic bowl with chilli, lemon/lime juice, rind, and garlic with 1 tablespoon of the olive oil. Place back into fridge to marinate (approximately for 30 minutes). Fire up a BBQ or a griddle pan and grill chicken for approximately 10 minutes or until fully cooked. When cooked place chicken on a plate and cover with foil to rest. Arrange salad on plates ready for cooked chicken, drizzle with 1 tablespoon olive oil and vinegar. Serve immediately.

1/4 large avocado, peeled and cubed 4 large button mushrooms, sliced 3 radishes, sliced

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grilled corn, potato and baby spinach salad Ingredients

Method

2 corncobs, hull removed

Preheat BBQ or griddle pan.

Serves 2

1 beef tomato 2 medium potatoes,

Melt coconut oil. Brush potatoes with coconut oil. Place on BBQ grill and

cut into thick chip style

cook for 15 minutes, keep turning, you want a nice grill mark on all sides.

1 handful baby spinach leaves 3 tbsp. balsamic vinegar

Brush corncobs with coconut oil. Grill for 10-12 minutes, turning every

1 tsp. stevia

couple of minutes so all sides are cooked. Take off, and with a sharp knife

Coconut oil, to cook

slice the kernels off the cob, set aside. Take off potato when cooked.


Place spinach on plate, evenly. Place potato on top, gently place corn around plate. Chop tomato into medium chunks, and place around plate, and season with salt and pepper. In a small bowl or cup mix stevia and balsamic vinegar. Drizzle over the salad. Serve with grilled chicken or steak.

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Serves 8

fattoush with crispy bread Ingredients

Method

8 slices Mountain Bread

Preheat oven to 180°C.

3 tbsp. extra virgin olive oil, divided 1 1/4 tsp. ground sumac, divided

Place Mountain Bread on large baking sheets. Brush with 1 tablespoon

1/4 cup fresh lemon juice

oil and sprinkle with 1 teaspoon sumac. Bake until the breads are

1/2 tsp. pink Himalayan salt

golden and crisp. When cool, break each into bite-size pieces and place

1/4 tsp. freshly ground pepper

onto 8 separate plates.

1 large head romaine lettuce, coarsely chopped

Whisk lemon juice, salt, pepper and the remaining 2 tablespoons oil and

2 large tomatoes, diced

1/4 teaspoon sumac in a large bowl. Add lettuce, tomatoes, cucumber,

2 small salad cucumbers, or 1 large

onion and mint. Toss to coat and let stand for 15 minutes before serving.

cucumber, seeded and diced (peeled if

Serve salad with crispy Mountain Bread on the side

desired) 1/2 cup red onion, thinly sliced 1/3 cup fresh mint, thinly sliced

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NOTES: The tart berries of the sumac bush add another element to many Middle Eastern dishes.

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grilled vegetable salad

Serves 4

Ingredients

Method

1/4 pumpkin, sliced thinly

Slice all the vegetables thinly and place them on a plate, set aside.

1 large zucchini, sliced long, unpeeled 1 capsicum, cut into large chunks

Coat all the vegetables with olive oil, either in a large bowl drizzle the oil

1/2 sweet potato, sliced thinly

and coat all vegetables.

1/2 large eggplant, sliced thinly cherry tomatoes (optional)

Grill all the vegetables on the BBQ, around 5 minutes each vegetable,


then layout on a plate neatly.

Splash balsamic vinegar Pink Himalayan salt, to taste

Season with salt and pepper and then drizzle with balsamic vinegar.

Black pepper, to taste Serve with BBQ meat or as part of a BBQ salad selection.

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sweet potato, cherry tomato and beef salad Ingredients

Method

10 cherry tomatoes, halved


Serves 2

1 tsp. extra virgin olive oil 1 tsp. balsamic vinegar

Place tomato halves and sweet potato on tray lined with baking paper

100g sweet potato, peeled and chopped

and brush with extra virgin olive oil. Bake for 20 minutes or until cooked.

150g sirloin beef steak, sliced

Take out, season with Pink Himalayan salt and pepper.


Now place beef in a bowl, season well with cracked pepper and drizzle

1 tsp. extra virgin olive oil, for cooking beef

a little olive oil over, set aside.

50g baby spinach leaves 1 tbsp. balsamic vinegar

Preheat small non-stick frying pan over medium heat. Stir-fry the beef for 1 minute until browned. Add balsamic vinegar just before turning off heat. Place spinach leaves in bowl, top with cherry tomatoes, sweet potatoes and beef strips. Drizzle with extra balsamic vinegar. Serve immediately.

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pumpkin, butter bean and spinach salad Ingredients

Method

1/4 small pumpkin, cut into cubes


Serves 2

1 tsp. extra virgin olive oil 50g baby spinach leaves

Cut pumpkin into chunks, place in bowl and drizzle a little olive oil and

1 avocado, cut into chunks (not pictured)

rosemary, mix around until all coated.

400g butter beans, cooked (not pictured) 1 splash balsamic vinegar

Place pumpkin on a baking tray lined with baking paper and bake for

Sprinkle rosemary

20-25 minutes until cooked. Take out, season with salt and pepper and


set aside to cool.

Black pepper, to taste In a large bowl, place cooled pumpkin, spinach, avocado and butter beans. Splash a little balsamic vinegar over salad. Enjoy as a salad or as a side.

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mediterranean potato salad

Serves 2

Ingredients

Method

180g small red potatoes, unpeeled,

In a large bowl, combine potatoes, tomatoes, onions, basil, and celery.

cooked, cooled, and cut in bite-size pieces

In a small bowl, whisk together garlic, vinegar, oil, mustard, salt and

60g grape tomatoes, halved

pepper.

25g celery, sliced 20g green onion, sliced

Add dressing to potatoes and toss.

1/8 cup basil leaves, shredded 1 clove garlic, crushed

Refrigerate until ready to serve.

6 ml white balsamic vinegar, or other white vinegar

Serve with grilled tuna steaks or grilled chicken.

20 ml extra virgin olive oil 1/2 tsp. homemade mustard Pink Himalayan salt, to taste Black pepper, to taste

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summer greens and strawberries with poppy seed dressing

Serves 8

Ingredients

Method

3 cups watercress leaves

Combine the watercress, rocket, and strawberries in a large bowl.

3 cups baby spinach leaves, torn 3 cups strawberries, sliced

Whisk together the orange juice, oil, poppy seeds, and orange rind in a

1/4 cups orange juice, fresh or

small bowl.

cold pressed 2 tsp. extra virgin olive oil

Pour the dressing over the salad and toss gently to combine.

2 tsp. poppy seeds 1/2 tsp. grated orange rind

Decorate with some slivered almonds.

Slivered almonds, to decorate

Serves 2

three bean salad Ingredients

Method

60g green beans, cooked

Mix together stevia, vinegar, olive oil, salt, pepper, and celery seed.

55g wax beans, cooked 60g kidney beans, cooked

Taste to balance flavours.

1/8 onion, sliced into thin rings Stevia, to balance flavours

Place green beans, wax beans, kidney beans and onion in a bowl.

20 ml white vinegar 10 ml extra virgin olive oil

Add dressing and toss gently.

Pinch of pink Himalayan salt Pinch of ground black pepper

Let set in refrigerator for at least 12 hours.

Pinch of celery seed

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grapefruit, mango and avocado salad with grilled prawns Ingredients

Method


Mix the oil, red wine vinegar, salt, and pepper in a salad bowl with a fork.

2 tbsp. red wine vinegar

Add 1 1/2 tablespoons of the grapefruit juice to the dressing and mix


well.

1/8 tsp. freshly ground black pepper 1 large pink grapefruit

Use a serrated knife to peel the grapefruit, cutting off most, but not all,

1 1/2 tbsp. fresh grape fruit juice

of the white pith. Working over a bowl, cut out the fruit from between

4 cups colourful mixed baby greens

the membranes.

1 cup avocado, peeled and sliced 1 cup mango, peeled and sliced

Add the greens, avocado, mango, red onion, and the grapefruit sections

2 tbsp. red onion, chopped

to the dressing and toss gently to mix. Serve immediately with some grilled prawns or grilled chicken.

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Serves 10

vegetable salad Ingredients

Method

1/2 cup extra virgin olive oil

Prepare dressing of oil, vinegar, and stevia mixed together.

1/2 cup white vinegar Stevia, to balance flavours

Mix green beans, carrots, celery, green capsicum, and onion into

2 cups green beans, cooked

dressing and keep pressed down with plate on top.

1 cup carrots, sliced and cooked 1 cup celery, sliced

Refrigerate overnight.

1 cup green capsicum, sliced or cut into strips

Drain well before serving.

1 medium Spanish onion, sliced

apple and walnut salad

Serves 1

Ingredients

Method

2 cups mixed greens

Combine the mixed greens, sliced green apple and the apple cider

1/2 green apple, sliced

vinegar in a bowl.

1 tbsp. apple cider vinegar 20g walnuts or cashews, chopped.

Add chopped nuts. Serve with grilled chicken.

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pumpkin and green lentil salad

Serves 4

Ingredients

Method

100g green dried lentils

Place lentils in small bowl. Cover with cold water and soak 10 minutes,

500g pumpkin, cut into smaller cubes

then drain.

1 tbsp. extra virgin olive oil 1/4 tsp. ground cumin

Cook lentils in boiling water until tender but firm, about 20 minutes.

1/4 tsp. paprika

Drain lentils. Rinse under cold water, and then drain again.

1/4 tsp. pink Himalayan salt 50g baby spinach leaves

Preheat oven to 200°C. Place pumpkin in large bowl and toss with oil,

20 ml balsamic vinegar

cumin, paprika, and pink Himalayan salt. Arrange pumpkin in single lay-

Black pepper, to taste

er on baking sheet and roast for 20 minutes. Turn pumpkin over. Roast until tender. Let Cool. Set up serving plate first with the spinach, then on top of the spinach layout the lentils. Drizzle over the lentils balsamic vinegar. Now lay the pumpkin. Season with cracked pepper.

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cranberry waldorf salad

Serves 6

Ingredients

Method

80g cranberries, chopped

In a medium bowl, combine cranberries, apple, celery, grapes, raisins,

60g red apple, chopped

walnuts, stevia, cinnamon, and yoghurt.

60g celery, chopped 80g seedless green grapes, halved

Toss to coat.

25g raisins 15g walnuts, chopped

Cover, and chill 2 hours.

2 tsp. stevia 1/2 tsp. ground cinnamon

Stir just before serving.

115g plain 0% Chobani yoghurt

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Chickpea, mixed bean and fresh parsley salad Ingredients

Method

Salad

Place all beans and vegetables into a bowl.

Serves 6

400g chickpeas, cooked 400g red kidney beans, cooked

Mix in chopped parsley.

400g black beans, cooked 400g corn kernels, cooked

Whisk all dressing ingredients and pour over. Add a little pepper if

100g red capsicum, diced

desired.

100g cherry tomatoes, halved 1 bunch fresh parsley, chopped Dressing 4 tbsp. extra virgin olive oil 2 tbsp. red or white wine vinegar 2 tbsp. homemade mustard 1 tsp. stevia Black pepper, to taste

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lettuce cups with nicoise salad Ingredients

Method

4 hard-boiled eggs, peeled

Cut hard-boiled eggs into quarters.

Serves 2

2 cups green beans, sliced into halves 2 small cucumber, seeds removed and

Bring small pot of water to the boil, add beans and blanch for about 30

sliced into strips

seconds, then take out and refresh with cold water.

2 large tomatoes cut into wedges 2 spring onions, finely sliced

Place iceberg lettuce cups on plate. Arrange eggs, green beans, cucum-

4 iceberg lettuce cups

ber, tomato and spring onion on top.

Black pepper, to taste Balsamic vinegar

Garnish with cracked black pepper and drizzle with balsamic vinegar.

Tuna steak, optional

Serve immediately. NOTES: For a more substantial meal add a steak of tuna.

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spicy moroccan carrot salad

Serves 4

Ingredients

Method

455g carrots, peeled and sliced into thin

Combine carrots, water, garlic, olive oil, paprika, cayenne pepper, salt,

rounds

and black pepper in a shallow pan.

475 ml water 2 cloves garlic, minced

Bring to a boil over medium-high heat and cook until carrots are tender

30 ml extra virgin olive oil

and water evaporates, about 20 minutes.

1/2 tsp. sweet paprika Pinch cayenne pepper, or to taste

Stir vinegar and cumin through the carrot mixture.

Pink Himalayan salt, to taste Ground black pepper, to taste

Remove the pan from heat and set aside to allow salad to cool to room

15 ml red wine vinegar

temperature.

1/2 tsp. ground cumin 10g coriander leaves, finely chopped

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Once at room temperature mix in coriander leaves and serve.

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Serves 4-6

moroccan lentil salad Ingredients

Method

1 1/4 cups green lentils, preferably French


1 small onion, sliced in half 3 whole cloves

Place capsicum on a baking sheet. Brush with some oil and place in

5 cups water

oven. Bake until the capsicum is starting to burn. Remove and let cool.

1/4 cup fresh lemon juice

Meanwhile, pick over lentils to remove any stones and rinse well.

2 tsp. extra virgin olive oil 1 tsp. dried mint

Stick one onion half with the cloves.

1 tsp. ground cumin 1/2 tsp. ground coriander

In a large saucepan, combine water, lentils and the onion stuck with the


cloves.

1 tsp. minced garlic, or to taste 1/2 cup roasted red capsicum (about 1

Bring to a boil over medium heat.

capsicum), chopped Reduce the heat to low and simmer, uncovered, until the lentils are tender, about 20 minutes. Discard onion. Drain lentils and let cool slightly. In a bowl, combine lemon juice, olive oil, mint, cumin, coriander, salt and garlic. Add lentils and toss to mix. Finely chop the remaining onion half and roasted capsicum. Add to the lentils. Chill at least 30 minutes to allow flavours to blend. Serve at room temperature or chilled.

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Serves 4

mexican chicken taco salad Ingredients

Method

1/2 cup tomatoes, finely diced


1/4 cup plain 0% Chobani yoghurt 1/2 tbsp. white vinegar Black pepper, to taste Pink Himalayan salt, to taste 2 tsp. extra virgin olive oil, divided 1 medium onion, chopped 3 cloves garlic, minced 400g lean turkey mince 2 large plum tomatoes, diced 400g kidney beans, cooked 2 tsp. ground cumin 2 tsp. chilli powder 1/4 cup fresh coriander, chopped 8 cups romaine lettuce, shredded 4 slices Mountain Bread, cut into larger strips

Place Mountain Bread on large baking sheets. Brush with some oil and place in oven. Bake until the breads are golden and crisp. Combine diced tomatoes, yoghurt and vinegar in a large bowl. Season with salt and pepper. Heat oil in a large non-stick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, about 2 minutes. Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes. Add tomatoes, beans, cumin and chilli powder. Cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes. Remove from the heat, stir in coriander and 1/4 cup of the salsa mixture. Add lettuce to the remaining salsa mixture in the bowl. Toss to coat. To serve, divide the lettuce among 4 plates, top with the turkey mixture. Serve with crispy Mountain Bread on the side.

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Serves 6

red cabbage salad Ingredients

Method

1/2 cup extra virgin olive oil

In a bowl, mix the oil, red wine vinegar, stevia, salt, pepper, and onion

2/3 cup red wine vinegar

powder.

1 tsp. stevia, or to taste 1 tsp. pink Himalayan salt, or to taste

Place the cabbage in a large glass bowl. Pour dressing over cabbage,

1/4 tsp. ground black pepper

and toss to coat.

1/4 tsp. onion powder 1 head red cabbage, cored and shredded

Cover, and refrigerate 8 hours, or overnight, stirring occasionally. Drain before serving.

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apple, pomegranate and pineapple salad

Serves 8

Dressing

Method


To make the dressing, pour the olive oil and lemon juice into a bowl or

3 tbsp. fresh lemon juice

screw-top jar, season with pink Himalayan salt and pepper and mix or


shake together.

Black pepper, to taste Salad 2 large handfuls of salad leaves 2 large handfuls of radicchio, sliced 1 pomegranate, seeds removed 2 small unpeeled apples, cored and sliced or chopped 1 cup fresh pineapple, diced 4 tbsp. walnuts, chopped and toasted, optional

For the salad leaves choose from a selection of rocket, small baby chard, kale, beetroot or spinach, or mustard greens, larger leaves sliced, small leaves kept whole. Place the leaves with the remaining salad ingredients in a large bowl, pour over the dressing and toss everything together, then serve immediately. NOTES: To toast walnuts, place them in a frying pan on a high heat and cook, tossing frequently for about 1 minute or until they are browned. They toast very quickly so take care not to burn them. To remove the seeds from a pomegranate, simply cut into quarters and bend the skins to push out the seeds. Make sure you discard all of the white inner membrane, as it is quite bitter. The dressing will sit happily for a few days in the fridge.

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Serves 4

beetroot, eggplant and bean salad Ingredients

Method

1 1/4 cup vegetable broth, salt reduced

Put beetroot in a pot. Cover with water. Bring to a boil.

1 tbsp. vegetable broth, salt reduced 1 medium onion, finely chopped

Reduce to medium heat and cook beetroot until they are soft. Remove

1 clove garlic, finely chopped

from water and let cool.

1 medium eggplant, cut into smaller cubes

Heat 1 tablespoon broth in a frypan. Lightly sauté onion in broth over

1/2 tsp. garam masala

medium heat for 5 minutes, stirring frequently.

800g pinto beans, cooked Pinch of red chilli flakes

Add garlic, eggplant and garam masala and remaining broth. Stir to mix

8 whole baby beetroots, cooked, diced

well then cover and cook over medium-low heat for 10 minutes, until

1/2 cup loosely packed flat-leafed

eggplant is tender.

parsley, finely chopped 1 tbsp. fresh coriander, chopped Black pepper, to season 1 lemon, juiced Flaxseed oil, to serve

Add beans, chilli flakes and continue to simmer for another 5 minutes. Remove from heat, transfer eggplant and bean mixture into a large salad bowl. Add beetroot, fresh chopped herbs, lemon juice and season with pepper. Toss well to combine, plate up and drizzle with flaxseed oil.

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Serves 8-10

three sisters salad Ingredients

Method

1kg butternut pumpkin


2 tbsp. extra virgin olive oil 400g cannellini beans, cooked

Peel and seed butternut pumpkin and cut into smaller cubes.

2 cups fresh corn kernels 1/2 small red onion, sliced

Toss pumpkin with olive oil to coat and place in a single layer on a

1/2 fresh basil, chopped

baking tray covered with a baking sheet. Bake for 20 minutes or until

Balsamic Vinaigrette

pumpkin is just tender and begins to brown (do not overcook), stirring

3 cups loosely packed rocket

once after 10 minutes. Cool completely (about 20 minutes). Toss together cannellini beans, next 4 ingredients, and pumpkin in a large bowl and cover to chill 2 to 4 hours. Toss with rocket just before serving.

balsamic vinaigrette

Serves 8-10

Ingredients

Method

2 tbsp. balsamic vinegar

Whisk together balsamic vinegar, minced shallot, minced garlic, stevia,

1 large shallot, minced

salt, and season with pepper. Gradually add olive oil in a slow, steady

1 tsp. garlic, minced

stream, whisking until blended.

1/2 tsp. stevia 1/4 tsp. pink Himalayan salt 1/4 tsp. black pepper 1/4 cup extra virgin olive oil

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Serves 8

broccoli salad Ingredients

Method

4 cups fresh broccoli florets

Combine the broccoli, onions, raisins, and sunflower seeds.

1/4 cup red onion, finely diced 3 tbsp. raisins or cranberries, optional

In a small bowl, whisk the yoghurt, orange juice, and spices until

2 tbsp. dry roasted sunflower seeds

blended.

1/4 cup plain 0% Chobani yoghurt 2 tbsp. orange juice, fresh or cold

Pour over the broccoli mixture and toss to coat.

pressed 1/8 tsp. apple cider vinegar

Sprinkle with pine nuts when serving.

Pinch of ground mustard seeds A few drops Tabasco Pinch of white pepper Pinch of paprika powder Pinch of pink Himalayan salt Pine nuts, to serve

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Serves 8

lentil and pomegranate salad Ingredients

Method


Combine the oil, lemon juice, garlic, tarragon and stevia in a large bowl

1/2 lemon, juiced

and season.

1 clove garlic, finely chopped 2 tbsp. fresh tarragon, roughly chopped

Toss in the red onion and lentils and set aside to marinate for 10

1 tsp. stevia

minutes.

Pink Himalayan salt, to season Black pepper, to season

Fold parsley and pomegranate into the salad.

1 small red onion, thinly sliced 400g butter beans, cooked

Serve with crispy Mountain Bread and grilled chicken.

20g pack flat-leaf parsley, leaves picked 1 pomegranate, seeds removed

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vietnamese chicken salad

Serves 4

Ingredients

Method

450g chicken breast fillets

Place the chicken in a pan, cover with cold water and bring to the boil.

225g cabbage,shredded

Remove from the heat, cover and leave for 10 minutes until just cooked

1 huge carrot,

through.

(chopped into fine matchsticks) 1/2 tsp. pink Himalayan salt

With your fingers, shred the meat into small pieces and set aside.

1 large shallot, thinly sliced 1 large clove garlic, finely chopped

Make the dressing by whisking all the ingredients together in a large

2 small chillies, finely chopped

bowl. Add the cabbage, carrots and salt and set aside.

20 mint leaves, roughly chopped 1 tbsp. roasted peanuts, chopped, to

Arrange the shallots, garlic, chillies and mint leaves in a bowl, then add

garnish

the vegetables and dressing, followed by the shredded chicken. Toss well.

Dressing Garnish with chopped peanuts to serve. 2 tbsp. homemade vegan fish sauce, (see recipe page 21) 2 tbsp. fresh lime juice 1 tbsp. white vinegar 1 tsp. stevia

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roasted eggplant and tomato salad Ingredients

Method

2 medium eggplants, sliced

Preheat oven to 220°C. Line a baking sheet with foil.

Serves 4

400g cherry tomatoes, halved 5 tbsp. extra virgin olive oil, divided

Cut ends off eggplant, slice into thin slices.

1/4 tsp. pink Himalayan salt, divided 3 tbsp. red wine vinegar

Toss eggplant with 1 1/2 tablespoon of olive oil and 1/8 teaspoon salt.

1/4 cup pine nuts

Place on baking sheet and then place baking sheet in oven and bake

4-5 large basil leaves, torn into small

until eggplant is soft and starts to caramelize (darken around edges).

pieces

Remove sheet from oven and let cool. Meanwhile, prepare the tomatoes. Place eggplant and tomato, vinegar, remaining 3 tablespoons of olive oil, pine nuts in a bowl and toss. Top with torn basil and serve. NOTES: You can allow this to sit on the counter and marinate for an hour or store in the refrigerator covered for 1 day.

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Serves 2

sambal kangkong Ingredients

Method

350g kangkong (water spinach)

Cut soft stems of kangkong into smaller pieces, but keep leaves whole.

2 tbsp. coconut oil

Discard of any hard stems.

2 cloves garlic, minced 1/2 red onion, sliced roughly (optional) 2 tbsp. Sambal belacan 1/2 tsp. stevia 1-2 tbsp. water Slices of red chilli peppers for garnish (Serrano chilli)

Heat oil in a wok on medium-high heat. Add in garlic and onion, and stir-fry over medium heat until fragrant, about half a minute. Add in Sambal belacan and stevia, and stir-fry for another minute. Add in kangkong, stems first. Stir-fry for a few seconds, and then add in the leafy parts. Over high heat, stir-fry quickly to make sure all the

A squeeze of lime juice

greens are in contact with the heat.

Optional additions

Add in water for some gravy. To retain its fresh look and crunch, you

2 tsp. dried shrimps, soaked in water for 10 minute 5-6 fresh medium prawns, deveined and shelled

want to work the spatula quick and cook the greens not more than two minutes. As soon as the leaves turn just wilted, turn heat off and dish out quickly. Squeeze in some lime juice and garnish with red chilli peppers. NOTES: Cooking with dried shrimp or fresh prawns are another common way of enjoying Sambal kangkong. If you like adding dried shrimp, you can pound/ blend dried shrimp finely together with Sambal belacan and follow the steps above to cook. For fresh prawns, just add in the prawns after Step 1 and cook for a couple of minutes until the prawns turn opaque (90% done) before you add in the kangkong. Another tip is to bath the kangkong in ice water before cooking. This will keep the kangkong nicely crisp.

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Lentil, pear and parsley salad

Serves 4

Ingredients

Method

400g brown lentils, cooked

Cook the lentils and chickpeas in separate pots. Once tender, let drain

400g chickpeas, cooked

and cool in a colander.

1 tsp. dried cumin 1 tsp. dried coriander

Meanwhile peel the pears and cut them in little dices.

1/2 tsp. harissa 3 small ripe pears, diced

Ground the coriander and cumin in a pestle and mortar

Small bunch of parsley, chopped Combine all the ingredients except the parsley in a large bowl. Mix by hand with a spoon. Chop the parsley and put it on top. Serve.

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NOTES

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NOTES

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co

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SALADS - ASHY BINES

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