Each week, SHESAID is teaming up with some of the most influential and creative food bloggers to bring you a variety of healthy, nutritious and most importantly – delicious, recipes from the social sphere.
With spring just around the corner take some inspiration from food blogger Arielle Zinn (aka @cocohealth) with this chilli roasted corn and sweet potato salad recipe! “I love making a big salad like this one at the start of the week and keeping it in the fridge for easy meals,” says Arielle of the inspiration behind the dish.
“Add protein of choice like a couple boiled eggs, fish, chicken or tofu and you have a delicious meal in minutes!”
Be sure to share your #WholesomeEeats with @shesaid and @cocohealth on Instagram!
1 medium bunch kale
2 medium-sized sweet potatoes, cubed
4 corn cobs Sprouts (I used snow pea sprouts)
1-2 tsp chilli flakes (depending on heat preferences)
Sea salt (I use Himalayan pink salt)
2 tbsp olive oil
2 tbsp coconut oil (or use more olive oil)
1/2 lemon, juice
1/2 bunch parsley, chopped
Black sesame seeds (optional)
1 can chickpeas (optional)
- Pre-heat oven to 180C fan forced.
- In a bowl, coat and toss corn cobs in 1 tbsp coconut oil (or olive oil), chilli flakes and a good sprinkle of sea salt. In a separate bowl, coat and toss the chopped sweet potato in 1 tbsp coconut oil, cinnamon and paprika.
- Spread corn and sweet potato evenly on a cooking tray and place in oven for approx 30 minutes.
- Whilst the vegetables are roasting, shred the kale and place into a bowl. Coat in the olive oil, lemon juice and a sprinkle of sea salt and massage for a few minutes until the leaves begin to soften.
- Once cooked, remove the roast vegetables from the oven and allow to cool. Mix with all remaining ingredients (sprouts, parsley and chickpeas, if desired) and serve with a sprinkle of black sesame seeds.
Optional: a drizzle of tahini takes the flavours in the salad to the next level! Highly recommended.
Healthy doesn’t have to be hard and it certainly doesn’t have to be boring. Add some summer colours to the table with this beetroot salad. It’s easy to make, great for getting the kids busy in the kitchen and full of goodness.
Ingredients (family-sized serve)
2 medium-sized fresh beetroots
2 medium sized potatoes
2 large (or 4 small) dill gherkins
½ bunch of coriander
- Boil the beetroots and the potatoes. Keep in mind that beetroot can take a while to boil (30 minutes or more depending on the size). Leave to cool down. It’s ok to do the cooking earlier in the day when you have time for it, then come back to preparing the salad later.
- Dice the tomatoes, cucumbers and gherkins in a large bowl.
- Peel and dice the potatoes and beetroots. Add to the bowl. This is a great job to outsource to your kids, especially if you’re trying to teach them cutting skills. Both of these ingredients are soft and easy to cut even with a very blunt knife. Plus the kids are more likely to eat veggies in a meal that they’ve prepared themselves.
- Chop the coriander and the shallots and add to the salad. If you have kids, who dislike shallots or anything that looks like grass, you may want to serve the coriander and shallots separately and invite everyone to add to their salad as they wish.
- For the dressing use 2-3 table spoons of sunflower oil and add salt to taste. The salt will draw the juice out of the tomatoes and this, together with the gherkins, will give the salad its unique flavour.
- Mix well and it’s ready to serve!beetroot salad.
Goat cheese, or chèvre, is high in flavor and low in fat. It is higher in calcium and protein than its brothers made from cows milk. This goat cheese salad is great to accompany a large meal for the family, or to enjoy on your lunch break.
16 oz. Goat cheese
1/2 cup all-purpose flour
2 eggs, lightly beaten
1 cup bread crumbs
Olive oil for frying
4 cups of small-leafed greens (baby spinach leaves, arugula or loose leaf lettuce)
6 fresh figs, quartered
Salt and pepper
- Using your hands, mould the goats cheese into tiny balls (no larger than half an inch in diameter). Put your flour in a small bowl, or on a plate, and roll the goats cheese balls, coating them evenly in the flour.
- Transfer your goats cheese balls to the lightly beaten eggs, coating them in the mixture.
- Next, pour your bread crumbs onto a plate or into a bowl, then cover your goats cheese balls in the crumbs.
- Heat oil in a small skillet on medium-high heat (you should only need to use around a 1/4 cup – you don’t want to deep fry the goats cheese, just crisp the bread crumbs on the outside.) Put the crumbed goats cheese balls in the frying pan and cook on all sides, rotating as required to cook evenly. You don’t want to deep fry the goats cheese, just crisp the bread crumbs on the outside. You can cook several balls at a time if you have the room, just make sure you always test one first. Once fried, transfer to paper towel on a plate and set aside.
- Put leafy greens and figs in a bowl. Add goats cheese balls and serve. Season with salt and pepper, if required.
Image via yuppiechef.com
Brown rice is the healthy alternative to white rice. Because it is unrefined – unlike white rice – brown rice still contains whole grains and natural vitamins, fiber, protein, calcium and magnesium, often lost in the refining process of white rice. It has a low glycemic index, meaning it releases energy slowly, allowing you to stay full and energised for longer. Asparagus is also rich in vitamins A, C, E and K, as well as fiber and folate. If this tasty salad wasn’t healthy enough, goats cheese is also low in fat and healthier than other cheeses made from cows milk.
1 1/2 cups long-grain brown rice
2 tsp salt
2 tsp vinegar or citrus juice
1 tbsp vegetable oil
1 pound asparagus, trimmed
2 1/2 tbsp extra-virgin olive oil
1 shallot, minced
1 tsp grated lemon zest plus 2 tablespoons juice
4 ounces goat cheese, crumbled (1 cup)
1/2 cup slivered almonds, toasted
1/4 cup chopped fresh parsley
Salt and pepper
- Bring 3 quarts water to boil in large pot. Add rice and salt to water and cook until rice is tender, stirring with a fork occasionally so it doesn’t stick to the bottom. Drain rice, transfer to a baking paper-lined tray and spread evenly. Drizzle rice with vinegar or citrus juice and let cool.
- Heat vegetable oil in 12-inch skillet over medium-high heat. Add asparagus and arrange evenly in a line, as best you can. Cover and cook for 2-5 minutes until bright green but still crisp. Uncover, increase heat, season with salt and pepper, and continue to cook until tender and well browned on 1 side (approx. 5 minutes). Using tongs, rotate asparagus spears to ensure all are cooked evenly. Transfer to plate and let cool completely. Cut into 1 inch-long pieces.
- Whisk olive oil, shallot, lemon zest and juice, 1/2 teaspoon salt, and 1/2 teaspoon pepper together in bowl.
- Transfer cooled rice to large bowl. Add asparagus, goat cheese, almonds and 3 tablespoons of parsley and dressing; toss to combine. Keep remaining parsley to serve.
Image via coldlife.com
An easy meal to prepare after a long day at work or a great summer salad for a weekend lunch, this lentil salad with fill you up and give you the energy you need to power through the rest of your day.
1 can lentils, drained and rinsed
1/3 cup pine nuts, toasted
1/2 cup kalamata olives, pitted and halved
1 punnet cherry tomatoes, halved
100g wild rocket
60g feta, crumbled
1 aubergine (optional)
Salt and pepper
- Place lentils, pine nuts, olives, tomato and rocket in a large bowl and mix well.
- Add dressing of your choice (if any) and toss to combine.
- Divide between two bowls, over a layer of aubergine (optional), top with feta and season with salt and pepper.
Recipe via The Healthy Mummy
40g baby cos (romaine lettuce)
40g green oak leaves
40g red oak leaves
20g rocket leaves
80g apple, cubed
80g avocado, cubed
80g beetroot, cooked, peeled and cubed
20g pumpkin seeds
20g sunflower seeds
4g ground flax seed
10g goji berry (also called wolfberry)
100ml coconut water
50ml apple cider vinegar
50ml extra virgin olive oil
5g wasabi powder
20ml lime juice
60g fresh coconut meat
1. Prepare the dressing by placing all ingredients, except olive oil, into a blender. Blend on medium setting for about 30 seconds. Switch to the lowest setting, and very slowly pour the olive oil into the blender. It is important that the oil is added slowly, otherwise the dressing will separate.
2. Next, prepare the salad. Tear the baby cos, green oak and red oak leaves into bite sized pieces. Leave the rocket leaves whole. Place all the salad leaves in a large salad bowl and lightly toss.
3. Sprinkle the salad leaf mix with the apple, avocado, beetroot, seeds and goji berries. Lightly ‘lift’ the salad with your fingers to distribute the ingredients.
4. Drizzle with salad dressing just before serving.
Note: This recipe makes about 1.5 cups of wasabi dressing, which is more than you’ll need for the salad. You can use it on other salads or try it over lightly steamed vegetables. Store refrigerated for 4-5 days.
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Mediterranean Pasta Salad
Pasta is very healthy as long as you do not add rich creamy sauces to it. It forms the basis for this wonderful kaleidoscope of colours, flavours and textures. Pasta is a good source of carbohydrates and B vitamins, useful for slow release energy during sport and physical activity.
- ? cup plain low-fat yoghurt
- 2 tablespoons low-fat mayonnaise
- 2 teaspoons Dijon mustard
- Salt and pepper to taste
- 250g dry macaroni pasta
- 1 cup cooked diced chicken
- 16 Kalamata (black) olives, halved and stoned
- 1/2 cup frozen peas, defrosted and cooked for 1 minute
- 1/2 medium red (Spanish) onion, thinly sliced
- 1/2 red or yellow capsicum, finely diced
- 2 tablespoons chopped flat-leaf (Italian) parsley
To prepare dressing, whisk yoghurt, mayonnaise, mustard, salt and pepper together in a small bowl.
In a large saucepan of salted boiling water, cook paste for 6-8 minutes or until tender. Drain well. Cool pasta to room temperature.
In a large salad bowl, toss pasta, chicken, olives, peas, onion, capsicum and parsley together. Pour dressing over salad and toss well. Cover and refrigerate for up to 3 hours.
Serves 4 to 6.
Warm Vegetable Salad
This delicious vegetable dish is full of vitamins A, C and E, fibre and iron. This healthy combination may help reduce the risk of heart disease and protect against the common colds and influenza.
- 3 teaspoons vegetable oil
- 1 cup butternut pumpkin, peeled, seeded and cut into 1cm cubes
- 8 white mushrooms, cut into quarters
- 1 medium zucchini, cut in half lengthwise then cut into 12mm slices
- 6 cups mixed lettuce leaves, washed and dried
- 8 cherry tomatoes, cut in half
- 2 shallots, finely sliced
- 2 tablespoons olive oil
- 2 tablespoons red-wine vinegar
- 1 tablespoon chopped fresh basil
- 1 tablespoon flat-leaf (Italian)parsley
- Salt and pepper to taste
Heat 1 teaspoon of oil in a wok and stir-fry pumpkin cubes for 4-5 minutes or until they are seared and golden brown all over. Set aside and keep warm.
Heat 1 teaspoon of oil in a wok and stir-fry mushrooms for 2-3 minutes or until they are seared and golden brown all over. Set aside and keep warm.
Heat 1 teaspoon of oil in a wok and stir-fry zucchini for 2-3 minutes or until they are seared and golden brown all over. Set aside and keep warm.
In a large bowl, combine lettuce, tomatoes, shallots, pumpkin, mushrooms and zucchini. Mix very well.
In a small jar with a screw-top lid, combine oil, vinegar, basil, parsley, salt and pepper and shake until blended.
Pour dressing over salad and toss well. Makes 4 serves.