| HEALTHY SNACKS: MORE SALADS PLEASE! ____________________________________________________________________________________________________________________________________ |
| Who
says salads are barely filling? Nothing is more satisfying than a power
packed salad that leaves you full. Here are some great tasting recipes
designed to rejuvenate and energize. We're talking about fresh greens, herbs, root vegetables, nuts, seeds and other colourful veggies mixed in with healthy protein sources that are packed full of nutrients. Take time to give your body all the minerals, vitamins, amino acids and natural enzymes it needs! Prepare and enjoy! |
 Asian Prawn Salad Cook
the mangetout on boiling water for 1 minute, drain, then rinse in cold
water and drain again. Thinly slice the mange tout and place in a bowl.
Grate the radishes; thinly slice the spring onions into strips; cut the
ginger into matchstick strips. Toss together the mange tout, radishes, spring onions and ginger. Add the chilli, soy sauce, vinegar and sugar and toss together again. Leave to marinate for 5 mins. Ideal either as a healthy lunch, picnic or main meal, perhaps served with crusty bread. This salad is full of nutrients suc as zinc, selenium, protein, amino acids as well as vitamins. The crunchy texture of the mangetout with crisp fresh salad leaves are delicious in a flavourful sauce. If you want to feel refreshed and energized without feeling too full, this light salad has the ability to keep you going for several hours. Serves four people. |
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Crispy Vegetable & Couscous Salad
Preparation time: 5 mins + soaking time
Cooking time: 15 minutes
Serves: 2
Ingredients:
1 red pepper, deseeded and cut into chunks
1 red onion, sliced
100g/ 4oz chestnut mushrooms, halved
100g/ 4oz cherry tomatoes, halved
2 tsp olive oil
4 tbsp pine nuts
150g/ 5oz couscous
1 tbsp pesto sauce
1 (200g) bag crisp salad mix salt and freshly ground black pepper
Method:
Preheat the oven to 220ºC/Fan 200ºC/450ºF/Gas Mark 7. Place the pepper, onion, mushrooms and tomatoes in a roasting tin, add the olive oil and toss well. Roast for 15 mins. Stir in the pine nuts and roast for a further 5 mins or until the vegetables are tender and lightly charred.
Meanwhile, place the couscous and pesto in a large bowl and season to taste. Pour over 300ml/ ½ pt boiling water, stir well, then cover the bowl with an upturned plate. Leave to soak for 10 mins or until all the water has been absorbed. Fluff the grains up with a fork.
Stir the roasted vegetables into the couscous along with the salad leaves. Serve straight away.
Cooks tip: Serve with warmed toasted pitta bread.
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Shake and Serve Chicken Pasta Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients:
100g orchiette pasta (or any other pasta)
2 tbsp pesto sauce
2 cooked chicken breasts, torn into strips
100g cucumber, diced
100g cherry tomatoes, halved
1 (130g) bag sweet and crunchy salad leaves
2 tbsp olive oil
2 tbsp fresh lemon juice
Method:
Cook the pasta in boiling salted water for 8-10mins. Drain and rinse in cold water until cold. Drain, then return to the pan and toss in the pesto sauce.
Mix together the olive oil, lemon juice and sugar. Divide between the base of two plastic lunch boxes top with the pasta, then the chicken, cucumber and tomatoes and finally the salad leaves. Top with a firmly fitting lid and chill until required.
Just before serving, shake the lunch box to mix all the ingredients together and serve with a plastic fork.
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Dorset Blue Salad
Preparation time: 5 minutes
Cooking time: 5-8 minutes
Serves: 4
Ingredients:
150g blueberries
4 tbsp pumpkin seeds
1 (145g) bag watercress spinach and rocket leaves
100g Dorset Blue or similar blue cheese
3tbsp olive oil
2 tbsp lemon juice
½ tsp honey
Method:
Make the dressing: In a small bowl whisk the oil, lemon and honey together with seasoning to taste.
Empty the salad leaves into a large bowl, add the cheese, blueberries and any juices, seeds and dressing and toss lightly to mix. Serve with crusty bread.
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Chilli and Lime Linguine & Prawn Salad
Preparation time: 5 minutes
Cooking time: 8-10 minutes
Serves: 2
Ingredients:
175g/ 6oz linguine
100g/ 4oz cooked, peeled prawns
2 tomatoes, chopped
1 small red onion, chopped
3 tbsp chopped fresh coriander
1 (150g) bag sweet and crunchy salad leaves
For the dressing:
3 tbsp light olive oil
Zest and juice of 1 lime
1 red chilli, deseeded and chopped
pinch of caster sugar
salt and freshly ground black pepper
Method:
Cook the pasta in boiling water for 8-10 mins according to packet instructions or until al dente. Drain in a colander, then rinse in cold water until just cold and drain again.
Place the prawns, tomatoes, onion and coriander in a large bowl. Whisk all the dressing ingredients together, season to taste, and pour over the vegetables in the bowl. Drain the pasta, add to the bowl along with the salad leaves. Toss well and serve.
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Winter Super-Food Salad
Preparation time: 10 minutes
Cooking time: 35 minutes
Serves: 4
Ingredients:
1 (145g) bag watercress, spinach and rocket leaves
30ml/2tbsp olive oil
450g/1lb sweet potatoes, peeled and diced
450g/1lb turkey fillets, sliced
2 orange peppers, deseeded and sliced
1 clove garlic, crushed
2.5cm/½in piece root ginger, grated
zest and juice 1 orange
30ml/2 tbsp soy sauce
15ml/1 tbsp honey
Mineral salt (if needed) and freshly ground black pepper.
(note: pepper can be excluded or substituted with natural pepper to taste)
Method:
Preheat the oven to 220°C/Fan 200°C/Gas Mark 7. Place the oil, potatoes, turkey and peppers in a large roasting tin and toss together. Roast for 20mins
Add the garlic and ginger to the turkey and vegetables and roast for a further 15mins or until the turkey is golden and the potatoes tender. Add the orange zest and juice, soy and honey and mix well. Cool slightly. Season to taste.
Empty the salad leaves into a large bowl, add the turkey mixture and lightly toss to mix. Serve straight away.
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Recipes courtesy of 'Bring on the Salads' at www.salad-recipes.co.uk For more fantastic, healthy salad recipes from 'Bring on the Salads' visit www.salad-recipes.co.uk Order your free salad recipe booklet at www.bringonthesalads.com