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salads
B y A s h y B in e s
yum!!
Good food is one of lifes 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, its easy to pack too many calories into one. Luckily,
its 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 wont 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
Serves
2
Method
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
mixed.
steak. Mix until combined. Serve over a salad or as a dip with blanched
carrots, cauliflower or broccoli.
Serves
2
Ingredients
Method
50ml water
3 cups black beans, cooked
NOTES: A high fibre salad that lets you get multiple vegetables servings
2 sweetener packets
in one meal.
Serves
6
tabouleh salad
Ingredients
Method
Cover and let stand until the bulgur is tender and the liquid is
Method
Prepare grill.
Serves
4
Combine oil, juice, chutney, tamari sauce, and ginger in a small bowl.
Place chicken on large plate and spoon 2 tablespoons oil mixture over
chicken, reserving the rest for the salad. Turn chicken to coat, and let
stand 5 minutes.
Place chicken on grill rack coated with coconut oil. Grill 4 minutes on
each side or until chicken is done, brushing with oil mixture from plate
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.
Makes
1.5 cups
mango chutney
Ingredients
Method
Add onions and garlic. Sprinkle with just a dash of salt. Saut for about 5
burning.
Meanwhile, place the flat side of a large knife on each cardamom pod
and give it a sharp rap with your fist to split it open. Remove all of the
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.
Pure 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.
10
11
12
Serves
4
Ingredients
Method
Dressing
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
Salad
Quarter potatoes. Place the potatoes, beans, chicken, onion, and greens
in a large bowl.
Drizzle with dressing and toss gently to coat.
Serve immediately.
13
14
Serves
4
Ingredients
Method
Heat grill pan to medium-high. Add small amount of coconut oil to pan.
Season chicken breasts with 1/4 teaspoon each salt and pepper. Grill
divided
Place chicken on a cutting board and let rest about 5 minutes to allow
Mix next 10 ingredients and remaining salt and pepper in a blender until
Toss lettuce and dressing in a large bowl and divide among 4 plates.
Arrange chicken over salads and serve.
15
Method
2 avocados
30 ml fresh lemon juice
2 small continental cucumbers
250g medley tomatoes, halved
4 handfuls rocket
Serves
4
Method
Serves
4
16
17
18
Serves
1
Ingredients
Method
Serves
4
Method
4 tomatoes, sliced
2 pepperoncini, chopped
2 tbsp. olives, sliced
19
Serves
6
Method
20
Makes
3 Cups
Ingredients
Method
6 cups water
6 cloves garlic, crushed but not peeled
1 tbsp. peppercorns
1 cup tamari sauce
1 tbsp. miso paste
21
Method
8 asparagus spears
Serves
1
Cut the asparagus spears into smaller pieces and saut with the olive
Top the greens with cooked asparagus, the egg, the vinegar and salt and
pepper to taste.
Serves
1
Ingredients
Method
8 asparagus spears
Heat up saucepan to high temperature. Add prawns and cook until done.
1 tomato
1 hard-boiled egg, chopped
Cut the asparagus spears into smaller pieces. Saut in same pan with
Slice up tomato.
Top the greens with cooked asparagus, the egg, tomato, prawns, the
vinegar and salt and pepper to taste.
22
23
24
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.
25
26
Method
Serves
2
1 beef tomato
2 medium potatoes,
Melt coconut oil. Brush potatoes with coconut oil. Place on BBQ grill and
cook for 15 minutes, keep turning, you want a nice grill mark on all sides.
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
slice the kernels off the cob, set aside. Take off potato when cooked.
27
Serves
8
Method
oil and sprinkle with 1 teaspoon sumac. Bake until the breads are
golden and crisp. When cool, break each into bite-size pieces and place
Whisk lemon juice, salt, pepper and the remaining 2 tablespoons oil and
onion and mint. Toss to coat and let stand for 15 minutes before serving.
desired)
1/2 cup red onion, thinly sliced
1/3 cup fresh mint, thinly sliced
28
NOTES: The tart berries of the sumac bush add another element to
many Middle Eastern dishes.
29
30
Serves
4
Ingredients
Method
Slice all the vegetables thinly and place them on a plate, set aside.
Coat all the vegetables with olive oil, either in a large bowl drizzle the oil
Grill all the vegetables on the BBQ, around 5 minutes each vegetable,
Season with salt and pepper and then drizzle with balsamic vinegar.
31
32
Method
Serves
2
Place tomato halves and sweet potato on tray lined with baking paper
and brush with extra virgin olive oil. Bake for 20 minutes or until cooked.
Now place beef in a bowl, season well with cracked pepper and drizzle
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.
33
Method
Serves
2
Cut pumpkin into chunks, place in bowl and drizzle a little olive oil and
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
34
35
36
Serves
2
Ingredients
Method
In a small bowl, whisk together garlic, vinegar, oil, mustard, salt and
pepper.
37
38
Serves
8
Ingredients
Method
Whisk together the orange juice, oil, poppy seeds, and orange rind in a
small bowl.
cold pressed
2 tsp. extra virgin olive oil
Pour the dressing over the salad and toss gently to combine.
Serves
2
Method
Mix together stevia, vinegar, olive oil, salt, pepper, and celery seed.
Place green beans, wax beans, kidney beans and onion in a bowl.
20 ml white vinegar
10 ml extra virgin olive oil
39
Method
Mix the oil, red wine vinegar, salt, and pepper in a salad bowl with a fork.
Add 1 1/2 tablespoons of the grapefruit juice to the dressing and mix
well.
Use a serrated knife to peel the grapefruit, cutting off most, but not all,
of the white pith. Working over a bowl, cut out the fruit from between
the membranes.
Add the greens, avocado, mango, red onion, and the grapefruit sections
40
41
42
Serves
10
vegetable salad
Ingredients
Method
Mix green beans, carrots, celery, green capsicum, and onion into
Refrigerate overnight.
Serves
1
Ingredients
Method
Combine the mixed greens, sliced green apple and the apple cider
vinegar in a bowl.
43
44
Serves
4
Ingredients
Method
Place lentils in small bowl. Cover with cold water and soak 10 minutes,
then drain.
Cook lentils in boiling water until tender but firm, about 20 minutes.
Drain lentils. Rinse under cold water, and then drain again.
Preheat oven to 200C. Place pumpkin in large bowl and toss with oil,
20 ml balsamic vinegar
cumin, paprika, and pink Himalayan salt. Arrange pumpkin in single lay-
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.
45
46
Serves
6
Ingredients
Method
Toss to coat.
25g raisins
15g walnuts, chopped
2 tsp. stevia
1/2 tsp. ground cinnamon
47
Method
Salad
Serves
6
Whisk all dressing ingredients and pour over. Add a little pepper if
desired.
48
49
50
Method
Serves
2
Bring small pot of water to the boil, add beans and blanch for about 30
Place iceberg lettuce cups on plate. Arrange eggs, green beans, cucum-
Garnish with cracked black pepper and drizzle with balsamic vinegar.
Serve immediately.
NOTES: For a more substantial meal add a steak of tuna.
51
52
Serves
4
Ingredients
Method
Combine carrots, water, garlic, olive oil, paprika, cayenne pepper, salt,
rounds
475 ml water
2 cloves garlic, minced
Bring to a boil over medium-high heat and cook until carrots are tender
Remove the pan from heat and set aside to allow salad to cool to room
temperature.
53
Serves
4-6
Method
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.
Meanwhile, pick over lentils to remove any stones and rinse well.
In a large saucepan, combine water, lentils and the onion stuck with the
cloves.
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.
54
55
Serves
4
Method
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.
56
57
58
Serves
6
Method
In a bowl, mix the oil, red wine vinegar, stevia, salt, pepper, and onion
powder.
Place the cabbage in a large glass bowl. Pour dressing over cabbage,
59
60
Serves
8
Dressing
Method
To make the dressing, pour the olive oil and lemon juice into a bowl or
screw-top jar, season with pink Himalayan salt and pepper and mix or
shake together.
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.
61
Serves
4
Method
Reduce to medium heat and cook beetroot until they are soft. Remove
Add garlic, eggplant and garam masala and remaining broth. Stir to mix
well then cover and cook over medium-low heat for 10 minutes, until
eggplant is tender.
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.
62
63
64
Serves
8-10
Method
Peel and seed butternut pumpkin and cut into smaller cubes.
Toss pumpkin with olive oil to coat and place in a single layer on a
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
balsamic vinaigrette
Serves
8-10
Ingredients
Method
salt, and season with pepper. Gradually add olive oil in a slow, steady
65
66
Serves
8
broccoli salad
Ingredients
Method
In a small bowl, whisk the yoghurt, orange juice, and spices until
blended.
pressed
1/8 tsp. apple cider vinegar
67
Serves
8
Method
Combine the oil, lemon juice, garlic, tarragon and stevia in a large bowl
and season.
Toss in the red onion and lentils and set aside to marinate for 10
1 tsp. stevia
minutes.
68
69
70
Serves
4
Ingredients
Method
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.
With your fingers, shred the meat into small pieces and set aside.
bowl. Add the cabbage, carrots and salt and set aside.
Arrange the shallots, garlic, chillies and mint leaves in a bowl, then add
garnish
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
71
72
Method
Serves
4
Toss eggplant with 1 1/2 tablespoon of olive oil and 1/8 teaspoon salt.
Place on baking sheet and then place baking sheet in oven and bake
pieces
73
Serves
2
sambal kangkong
Ingredients
Method
Cut soft stems of kangkong into smaller pieces, but keep leaves whole.
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
Optional additions
Add in water for some gravy. To retain its fresh look and crunch, you
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.
74
75
76
Serves
4
Ingredients
Method
Cook the lentils and chickpeas in separate pots. Once tender, let drain
77
NOTES
78
NOTES
79
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By A s h y B i n
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