Salad Recipes

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SALADS - ASHY BINES

clean eating

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SALADS - ASHY BINES

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

yum!!

Good food is one of life’s great pleasures,

and good health is one of our greatest gifts.

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SALADS - ASHY BINES

Method

Cook the tuna steak in a frypan until preferred doneness. Let cool. Mash avocado with lime juice, black pepper and onion until thoroughly mixed.

Add chopped coriander leaves, chopped jalapeño and cooked tuna steak. Mix until combined. Serve over a salad or as a dip with blanched carrots, cauliflower or broccoli.

tuna avocado salad

1/2 tsp. fresh ground black pepper 1/2 avocado

1/2 lime, juiced

4 sprigs coriander leaves 1 tbsp. red onion, finely chopped 1/4 jalapeño, finely diced 100g tuna steak, cooked

Serves

2

Method

In a bowl, combine beans, red capsicum, corn kernels, celery, onions and dry parsley.

To mix dressing: whisk together the vinegar, mustard, sweetener, salt and pepper. Whisk in oil and water.

Pour over salad and mix well. Cover and refrigerate.

NOTES: A high fibre salad that let’s you get multiple vegetables servings in one meal.

black bean and corn salad

5 tbsp. parsley flakes 1 tsp. black pepper 5 tsp. homemade mustard 1 tsp. pink Himalayan salt 1/2 cup white vinegar 3 tbsp. extra virgin olive oil 1 cup celery, chopped 3/4 cup red onion, chopped 1 cup red capsicum, chopped 50ml water

3 cups black beans, cooked 2 sweetener packets 2 cups corn kernels, fresh

Serves

2

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SALADS - ASHY BINES

tabouleh salad

Method

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur.

Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

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.

Ingredients

2 tbsp. extra virgin olive oil

2 cups tomatoes, chopped or sliced 3/4 cup dry bulgur, optional 1 dash black pepper 1/4 cup fresh lemon juice

220g green onions, finely chopped 1 cup parsley, coarsely chopped 1 1/2 cups water

Serves

6

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grilled chicken, avocado

and mango salad

Method Prepare grill.

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. Ingredients

2 tbsp. olive oil 2 tbsp. fresh lime juice

2 tbsp. homemade mango chutney, (recipe next page)

1 tbsp. tamari sauce

3/4 tsp. grated peeled fresh ginger 500g chicken breast fillets Coconut oil, for grill rack 8 cups mixed salad greens 1 cup mango, peeled and diced 3/4 cup avocado, peeled and diced

Serves

4

mango chutney

Method

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

Add onions and garlic. Sprinkle with just a dash of salt. Sauté for about 5 minutes, or until the onions are softening, stirring as needed to prevent 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 seeds, but keep them for later use.

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.

Ingredients

2 tbsp. of fat of choice (coconut oil, olive oil) 1/2 sweet or red onion, peeled and finely chopped 1 medium clove garlic, peeled and finely minced Pinch pink Himalayan salt 1/8 tsp. red chilli flakes

1/4 tsp. powdered ginger, or fresh 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

Makes

1.5 cups

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chicken, potato and green bean salad

To prepare dressing, combine first 8 ingredients, stirring well with a 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 crisp-tender. Drain. Rinse with cold water and drain well.

Quarter potatoes. Place the potatoes, beans, chicken, onion, and greens in a large bowl.

Drizzle with dressing and toss gently to coat. Serve immediately.

Ingredients Dressing

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 1 clove garlic, minced

Salad

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

6 cups gourmet salad greens Cherry tomatoes, for decoration

Serves

4

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SALADS - ASHY BINES

the clean chicken caesar

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 chicken until just cooked through, about 5 to 6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute and cut into bite-size pieces.

Mix next 10 ingredients and remaining salt and pepper in a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin.

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

Ingredients

Coconut oil, for grill pan 250g chicken breast fillets

1/4 plus 1/8 tsp. pink Himalayan salt, divided

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

1/2 cup silken soft tofu 2 tbsp. fresh lemon juice 1 tbsp. extra virgin olive oil 1 1/2 tsp. homemade mustard 1 1/2 tsp. red wine vinegar 1 tbsp. tamari sauce 1/2 tsp. stevia

4 drops Tabasco sauce 3/4 tsp. minced garlic 1/2 tsp. anchovy paste 1 tbsp. water

8 cups romaine lettuce, cut crosswise into strips

Serves

4

cucumber avocado salad

Cut tomatoes in half.

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. Ingredients

1 tbsp. balsamic vinegar 2 avocados

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

Serves

4

chicken and chickpea salad

Combine first 8 ingredients and toss gently. Gently fold in spinach leaves.

Serve salad with lemon wedges. Ingredients

400g chicken breast fillets, cooked and cubed

400g chickpeas, cooked

1 cup cucumber, seeded and chopped 1/2 cup green onions, chopped 1/4 cup fresh mint or basil, chopped 1/2 cup plain 0% Chobani yoghurt 2 cloves garlic, minced

Serves

4

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cabbage, edamame and tomato salad

Steam edamame as per package directions and cool completely. 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. Ingredients

1 tsp. extra virgin olive oil 30 ml fresh lemon juice 1/2 cup cabbage, chopped 1/2 cup edamame, shelled 8 cherry tomatoes, halved 1/2 Lebanese cucumber, sliced

Serves

1

tasty tuscany salad

Method

Combine the tomatoes, cucumbers, onion, capsicum, pepperoncini peppers, olives, eggs, parsley, salt, and pepper in a large bowl.

Drizzle with the balsamic and mix. Chill for 1 hour before serving. Ingredients

4 tomatoes, sliced

2 cucumbers, peeled and sliced 1/2 medium red onion, sliced into rings 1/2 medium green capsicum, sliced 2 pepperoncini, chopped

2 tbsp. olives, sliced 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

Serves

4

thai beef salad

Method

Prepare homemade vegan fish sauce according to instructions below. 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.

Ingredients

1/2 cup fresh lime juice

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

Serves

6

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homemade vegan fish sauce

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

Ingredients

1 1/2 cups seaweed, shredded 6 cups water

6 cloves garlic, crushed but not peeled 1 tbsp. peppercorns

1 cup tamari sauce 1 tbsp. miso paste

Makes

3 Cups

simple egg and asparagus salad

Heat up saucepan to medium temperature.

Cut the asparagus spears into smaller pieces and sauté with the olive oil and minced garlic clove.

Top the greens with cooked asparagus, the egg, the vinegar and salt and pepper to taste.

Ingredients 8 asparagus spears 2 tsp. extra virgin olive oil 1 clove garlic, minced 2 cups mixed greens 1 hard-boiled egg, chopped 1 tbsp. white vinegar Pink Himalayan salt, to taste Black pepper, to taste

Serves

1

egg, prawn and asparagus salad

Heat up saucepan to high temperature. Add prawns and cook until done. Once cooked, remove prawns onto a plate.

Lower temperature to medium heat.

Cut the asparagus spears into smaller pieces. Sauté in same pan with the olive oil and the minced garlic clove.

Slice up tomato.

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

Ingredients 8 asparagus spears 2 tsp. extra virgin olive oil 1 clove garlic, minced 2 cups mixed greens 1 tomato

1 hard-boiled egg, chopped 1 tbsp. white vinegar Pink Himalayan salt, to taste Black pepper, to taste

Serves

1

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SALADS - ASHY BINES

lemon chilli chicken salad

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. 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

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

Serves

2

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SALADS - ASHY BINES

grilled corn, potato

and baby spinach salad

Method

Preheat BBQ or griddle pan.

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 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. 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. Ingredients

2 corncobs, hull removed 1 beef tomato

2 medium potatoes, cut into thick chip style 1 handful baby spinach leaves 3 tbsp. balsamic vinegar 1 tsp. stevia

Coconut oil, to cook

Pink Himalayan salt, to taste Black pepper, to taste

Serves

2

fattoush with crispy bread

Preheat oven to 180°C.

Place Mountain Bread on large baking sheets. Brush with 1 tablespoon 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 onto 8 separate plates.

Whisk lemon juice, salt, pepper and the remaining 2 tablespoons oil and 1/4 teaspoon sumac in a large bowl. Add lettuce, tomatoes, cucumber, onion and mint. Toss to coat and let stand for 15 minutes before serving. Serve salad with crispy Mountain Bread on the side

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

Ingredients

8 slices Mountain Bread

3 tbsp. extra virgin olive oil, divided 1 1/4 tsp. ground sumac, divided 1/4 cup fresh lemon juice 1/2 tsp. pink Himalayan salt 1/4 tsp. freshly ground pepper

1 large head romaine lettuce, coarsely chopped

2 large tomatoes, diced

2 small salad cucumbers, or 1 large cucumber, seeded and diced (peeled if desired)

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

Serves

8

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grilled vegetable salad

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 and coat all vegetables.

Grill all the vegetables on the BBQ, around 5 minutes each vegetable, then layout on a plate neatly.

Season with salt and pepper and then drizzle with balsamic vinegar. Serve with BBQ meat or as part of a BBQ salad selection.

Ingredients

1/4 pumpkin, sliced thinly

1 large zucchini, sliced long, unpeeled 1 capsicum, cut into large chunks 1/2 sweet potato, sliced thinly 1/2 large eggplant, sliced thinly cherry tomatoes (optional) 2 tbsp. extra virgin olive oil Splash balsamic vinegar Pink Himalayan salt, to taste Black pepper, to taste

Serves

4

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sweet potato, cherry tomato

and beef salad

Method

Preheat oven to 200°C.

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. Take out, season with Pink Himalayan salt and pepper.

Now place beef in a bowl, season well with cracked pepper and drizzle a little olive oil over, set aside.

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. Ingredients

10 cherry tomatoes, halved 1 tsp. extra virgin olive oil 1 tsp. balsamic vinegar

100g sweet potato, peeled and chopped 150g sirloin beef steak, sliced

Pink Himalayan salt, to taste Black pepper, to taste

1 tsp. extra virgin olive oil, for cooking beef 50g baby spinach leaves

1 tbsp. balsamic vinegar

Serves

2

pumpkin, butter bean and spinach salad

Preheat oven to 200°C.

Cut pumpkin into chunks, place in bowl and drizzle a little olive oil and rosemary, mix around until all coated.

Place pumpkin on a baking tray lined with baking paper and bake for 20-25 minutes until cooked. Take out, season with salt and pepper and set aside to cool.

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.

Ingredients

1/4 small pumpkin, cut into cubes 1 tsp. extra virgin olive oil

50g baby spinach leaves

1 avocado, cut into chunks (not pictured) 400g butter beans, cooked (not pictured) 1 splash balsamic vinegar

Sprinkle rosemary

Pink Himalayan salt, to taste Black pepper, to taste

Serves

2

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mediterranean potato salad

In a large bowl, combine potatoes, tomatoes, onions, basil, and celery. In a small bowl, whisk together garlic, vinegar, oil, mustard, salt and pepper.

Add dressing to potatoes and toss. Refrigerate until ready to serve.

Serve with grilled tuna steaks or grilled chicken. Ingredients

180g small red potatoes, unpeeled, cooked, cooled, and cut in bite-size pieces

60g grape tomatoes, halved 25g celery, sliced

20g green onion, sliced 1/8 cup basil leaves, shredded 1 clove garlic, crushed

6 ml white balsamic vinegar, or other white vinegar

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

Serves

2

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SALADS - ASHY BINES

summer greens and strawberries

with poppy seed dressing

Method

Combine the watercress, rocket, and strawberries in a large bowl. Whisk together the orange juice, oil, poppy seeds, and orange rind in a small bowl.

Pour the dressing over the salad and toss gently to combine. Decorate with some slivered almonds.

Ingredients

3 cups watercress leaves 3 cups baby spinach leaves, torn 3 cups strawberries, sliced 1/4 cups orange juice, fresh or cold pressed

2 tsp. extra virgin olive oil 2 tsp. poppy seeds 1/2 tsp. grated orange rind Slivered almonds, to decorate

Serves

8

three bean salad

Method

Mix together stevia, vinegar, olive oil, salt, pepper, and celery seed. Taste to balance flavours.

Place green beans, wax beans, kidney beans and onion in a bowl. Add dressing and toss gently.

Let set in refrigerator for at least 12 hours. Ingredients

60g green beans, cooked 55g wax beans, cooked 60g kidney beans, cooked 1/8 onion, sliced into thin rings Stevia, to balance flavours 20 ml white vinegar 10 ml extra virgin olive oil Pinch of pink Himalayan salt Pinch of ground black pepper Pinch of celery seed

Serves

2

grapefruit, mango and avocado salad

with grilled prawns

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 to the dressing and toss gently to mix.

Serve immediately with some grilled prawns or grilled chicken. Ingredients

1 tbsp. extra virgin olive oil 2 tbsp. red wine vinegar 1/4 tsp. pink Himalayan salt

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

1 1/2 tbsp. fresh grape fruit juice 4 cups colourful mixed baby greens 1 cup avocado, peeled and sliced 1 cup mango, peeled and sliced 2 tbsp. red onion, chopped

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vegetable salad

Method

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

Mix green beans, carrots, celery, green capsicum, and onion into dressing and keep pressed down with plate on top.

Refrigerate overnight. Drain well before serving. Ingredients

1/2 cup extra virgin olive oil 1/2 cup white vinegar Stevia, to balance flavours 2 cups green beans, cooked 1 cup carrots, sliced and cooked 1 cup celery, sliced

1 cup green capsicum, sliced or cut into strips

1 medium Spanish onion, sliced

Serves

10

apple and walnut salad

Combine the mixed greens, sliced green apple and the apple cider vinegar in a bowl.

Add chopped nuts. Serve with grilled chicken. Ingredients

2 cups mixed greens 1/2 green apple, sliced 1 tbsp. apple cider vinegar 20g walnuts or cashews, chopped.

Serves

1

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pumpkin and green lentil salad

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 200°C. Place pumpkin in large bowl and toss with oil, cumin, paprika, and pink Himalayan salt. Arrange pumpkin in single lay-er on baking sheet and roast for 20 minutes. Turn pumpkin ovlay-er. 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.

Ingredients

100g green dried lentils

500g pumpkin, cut into smaller cubes 1 tbsp. extra virgin olive oil

1/4 tsp. ground cumin 1/4 tsp. paprika

1/4 tsp. pink Himalayan salt 50g baby spinach leaves 20 ml balsamic vinegar Black pepper, to taste

Serves

4

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SALADS - ASHY BINES

cranberry waldorf salad

In a medium bowl, combine cranberries, apple, celery, grapes, raisins, walnuts, stevia, cinnamon, and yoghurt.

Toss to coat.

Cover, and chill 2 hours. Stir just before serving. Ingredients

80g cranberries, chopped 60g red apple, chopped 60g celery, chopped

80g seedless green grapes, halved 25g raisins

15g walnuts, chopped 2 tsp. stevia

1/2 tsp. ground cinnamon 115g plain 0% Chobani yoghurt

Serves

6

Chickpea, mixed bean

and fresh parsley salad

Method

Place all beans and vegetables into a bowl. Mix in chopped parsley.

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

Ingredients Salad

400g chickpeas, cooked 400g red kidney beans, cooked 400g black beans, cooked 400g corn kernels, cooked 100g red capsicum, diced 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

Serves

6

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lettuce cups with nicoise salad

Cut hard-boiled eggs into quarters.

Bring small pot of water to the boil, add beans and blanch for about 30 seconds, then take out and refresh with cold water.

Place iceberg lettuce cups on plate. Arrange eggs, green beans, cucum-ber, tomato and spring onion on top.

Garnish with cracked black pepper and drizzle with balsamic vinegar. Serve immediately.

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

Ingredients

4 hard-boiled eggs, peeled

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

2 large tomatoes cut into wedges 2 spring onions, finely sliced 4 iceberg lettuce cups Black pepper, to taste Balsamic vinegar Tuna steak, optional

Serves

2

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spicy moroccan carrot salad

Combine carrots, water, garlic, olive oil, paprika, cayenne pepper, salt, and black pepper in a shallow pan.

Bring to a boil over medium-high heat and cook until carrots are tender and water evaporates, about 20 minutes.

Stir vinegar and cumin through the carrot mixture.

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

Once at room temperature mix in coriander leaves and serve. Ingredients

455g carrots, peeled and sliced into thin rounds

475 ml water

2 cloves garlic, minced 30 ml extra virgin olive oil 1/2 tsp. sweet paprika

Pinch cayenne pepper, or to taste Pink Himalayan salt, to taste Ground black pepper, to taste 15 ml red wine vinegar 1/2 tsp. ground cumin

10g coriander leaves, finely chopped

Serves

4

moroccan lentil salad

Preheat oven to 180°C.

Place capsicum on a baking sheet. Brush with some oil and place in oven. Bake until the capsicum is starting to burn. Remove and let cool. Meanwhile, pick over lentils to remove any stones and rinse well. Stick one onion half with the cloves.

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

Bring to a boil over medium heat.

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.

Ingredients

1 1/4 cups green lentils, preferably French 1 small onion, sliced in half

3 whole cloves 5 cups water

1/4 cup fresh lemon juice 2 tsp. extra virgin olive oil 1 tsp. dried mint

1 tsp. ground cumin 1/2 tsp. ground coriander 1/2 tsp. pink Himalayan salt 1 tsp. minced garlic, or to taste

1/2 cup roasted red capsicum (about 1 capsicum), chopped

Serves

4-6

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mexican chicken taco salad

Preheat oven to 180°C.

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.

Ingredients

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

Serves

4

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red cabbage salad

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, and toss to coat.

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

Ingredients

1/2 cup extra virgin olive oil 2/3 cup red wine vinegar 1 tsp. stevia, or to taste

1 tsp. pink Himalayan salt, or to taste 1/4 tsp. ground black pepper 1/4 tsp. onion powder

1 head red cabbage, cored and shredded

Serves

6

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apple, pomegranate and pineapple salad

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.

Dressing

8 tbsp. extra virgin olive oil 3 tbsp. fresh lemon juice Pink Himalayan salt, to taste 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

Serves

8

beetroot, eggplant and bean salad

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

Reduce to medium heat and cook beetroot until they are soft. Remove from water and let cool.

Heat 1 tablespoon broth in a frypan. Lightly sauté onion in broth over medium heat for 5 minutes, stirring frequently.

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. Ingredients

1 1/4 cup vegetable broth, salt reduced 1 tbsp. vegetable broth, salt reduced 1 medium onion, finely chopped 1 clove garlic, finely chopped 1 medium eggplant, cut into smaller cubes

1/2 tsp. garam masala 800g pinto beans, cooked Pinch of red chilli flakes

8 whole baby beetroots, cooked, diced 1/2 cup loosely packed flat-leafed parsley, finely chopped

1 tbsp. fresh coriander, chopped Black pepper, to season 1 lemon, juiced

Flaxseed oil, to serve

Serves

4

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three sisters salad

Method

Preheat oven to 200°C.

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

1kg butternut pumpkin 2 tbsp. extra virgin olive oil 400g cannellini beans, cooked 2 cups fresh corn kernels 1/2 small red onion, sliced 1/2 fresh basil, chopped Balsamic Vinaigrette 3 cups loosely packed rocket

Serves

8-10

balsamic vinaigrette

Whisk together balsamic vinegar, minced shallot, minced garlic, stevia, salt, and season with pepper. Gradually add olive oil in a slow, steady stream, whisking until blended.

Ingredients

2 tbsp. balsamic vinegar 1 large shallot, minced 1 tsp. garlic, minced 1/2 tsp. stevia

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

Serves

8-10

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broccoli salad

Method

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

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

Pour over the broccoli mixture and toss to coat. Sprinkle with pine nuts when serving.

Ingredients

4 cups fresh broccoli florets 1/4 cup red onion, finely diced 3 tbsp. raisins or cranberries, optional 2 tbsp. dry roasted sunflower seeds 1/4 cup plain 0% Chobani yoghurt 2 tbsp. orange juice, fresh or cold pressed

1/8 tsp. apple cider vinegar 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

Serves

8

lentil and pomegranate salad

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 minutes.

Fold parsley and pomegranate into the salad. Serve with crispy Mountain Bread and grilled chicken. Ingredients

2 tbsp. extra virgin olive oil 1/2 lemon, juiced

1 clove garlic, finely chopped

2 tbsp. fresh tarragon, roughly chopped 1 tsp. stevia

Pink Himalayan salt, to season Black pepper, to season 1 small red onion, thinly sliced 400g butter beans, cooked

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

Serves

8

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vietnamese chicken salad

Place the chicken in a pan, cover with cold water and bring to the boil. Remove from the heat, cover and leave for 10 minutes until just cooked through.

With your fingers, shred the meat into small pieces and set aside. Make the dressing by whisking all the ingredients together in a large bowl. Add the cabbage, carrots and salt and set aside.

Arrange the shallots, garlic, chillies and mint leaves in a bowl, then add the vegetables and dressing, followed by the shredded chicken. Toss well.

Garnish with chopped peanuts to serve. Ingredients

450g chicken breast fillets 225g cabbage,shredded 1 huge carrot,

(chopped into fine matchsticks) 1/2 tsp. pink Himalayan salt 1 large shallot, thinly sliced 1 large clove garlic, finely chopped 2 small chillies, finely chopped 20 mint leaves, roughly chopped 1 tbsp. roasted peanuts, chopped, to garnish

Dressing

2 tbsp. homemade vegan fish sauce, (see recipe page 21)

2 tbsp. fresh lime juice 1 tbsp. white vinegar 1 tsp. stevia

Serves

4

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roasted eggplant and tomato salad

Preheat oven to 220°C. Line a baking sheet with foil. Cut ends off eggplant, slice into thin slices.

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

Ingredients

2 medium eggplants, sliced 400g cherry tomatoes, halved 5 tbsp. extra virgin olive oil, divided 1/4 tsp. pink Himalayan salt, divided 3 tbsp. red wine vinegar

1/4 cup pine nuts

4-5 large basil leaves, torn into small pieces

Serves

4

sambal kangkong

Method

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

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 greens are in contact with the heat.

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.

Ingredients

350g kangkong (water spinach) 2 tbsp. coconut oil

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)

A squeeze of lime juice

Optional additions

2 tsp. dried shrimps,

soaked in water for 10 minute 5-6 fresh medium prawns, deveined and shelled

Serves

2

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Lentil, pear and parsley salad

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

Meanwhile peel the pears and cut them in little dices. Ground the coriander and cumin in a pestle and mortar 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.

Ingredients

400g brown lentils, cooked 400g chickpeas, cooked 1 tsp. dried cumin 1 tsp. dried coriander 1/2 tsp. harissa

3 small ripe pears, diced Small bunch of parsley, chopped

Serves

4

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SALADS - ASHY BINES

By Ashy Bine

s

clean eating

salads