Now that the longer, warmer days are upon us, a refreshing summer salad is the perfect way to ensure all your daily requirements are met. The wonderful thing about salads is that you can create them to tantalize your taste buds; they can be served as side dishes as well as main meals and are simple to make.
TOP TIP WHEN MAKING SALADS: Fresh herbs like basil, mint, thyme, parsley, and dill are perfect ways to incorporate a range of flavours into your salads.
Watermelon & Spinach Salad
(Serves 2)
Ingredients:
· 100g quinoa
· 80g baby spinach
· 1 ripe avocado – peeled and sliced
· 100g watermelon - cubed, peel and seeds removed
· 50g feta – crumbled
· ½ small pack mint – chopped finely
· 1 punnet salad cress
· 2 tablespoons pumpkin seeds
· 1 lime – juice squeezed
Method:
1. Rinse the quinoa, put it in a pot, pour 200ml water over and cover with a fitted lid. Allow to cook over a medium heat until fluffy and the water has absorbed (approximately 15 minutes). Use a fork to separate grains and leave to cool.
2. In a serving bowl, put the baby spinach, watermelon, avocado and mint. Toss through the quinoa; place the crumbled feta over along with the pumpkin seeds. Then squeeze over the lime juice. Top with the salad cress and serve.
Chicken & Avocado Salad
(Serves 1)
Ingredients:
· 2 cups butter lettuce - torn
· 60g chicken breast – cut into strips
· ¼ tsp. salt
· ¼ tsp. pepper
· 1 tbsp. olive oil
· ¼ cup baby carrot – cut into strips
· ¼ cup red onion – thinly sliced
· ¼ cup avocado – peeled and sliced
· 2 tbsp. peanuts
· 15g feta – crumbled
Dressing:
· 2 tbsp. olive oil (optional)
· 2 tbsp. lemon juice
· 1 tsp. mustard
· Salt and pepper to taste
· 2 tbsp. olive oil (optional)
· 2 tbsp. lemon juice
· 1 tsp. mustard
· Salt and pepper to taste
Method:
1. Prepare the dressing by combining all the ingredients in a jar and shaking well.
2. Marinate the chicken strips in olive oil, salt and pepper. Stir-fry over medium heat until cooked.
3. On a serving plate, combine lettuce, grilled chicken, carrot, onion and avocado; place crumbled feta over; sprinkle with the peanuts. Drizzle dressing over and serve.
Grilled Eggplant and Zucchini Salad
(Serves 3-4)
Ingredients:
· 1 large eggplant – sliced (bite size pieces)
· 2 large zucchini – sliced (bite size pieces)
· 1½ tbsp. olive oil
· ½ tsp. salt
· ½ tsp. pepper
· ¼ tsp. ground cumin
· 1 can chickpeas – drained and rinsed
· ¼ cup feta cheese – crumbled
· 5 large mint leaves – sliced thinly
· 1 lemon – juice squeezed
Method:
1. Preheat the grill to medium heat.
2. Place the eggplant and zucchini slices on a baking sheet, brush both sides with olive oil and season with salt, pepper and cumin.
3. Grill until the vegetables are tender, but not overcooked (turn the vegetables after a few minutes).
4. Place the grilled zucchini and eggplant in a serving bowl. Add in the chickpeas, feta cheese and fresh mint.
5. Squeeze the lemon over the salad, and stir gently to combine. Can be served warm or at room temperature.
Phone: 021 674 4666
Cell: 084 206 2715
E-mail: kimh.rd@mweb.co.za
Website: www.nourishdieticians.co.za