Salad

Wholesome Eats: Chilli Roasted Corn And Sweet Potato Salad

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.

RELATED: Wholesome Treats: Raw Vegan Chewy Pecan Brownie Recipe

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!

Ingredients

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)

Cinnamon

Paprika

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)

Method

  1. Pre-heat oven to 180C fan forced.
  2. 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.
  3. Spread corn and sweet potato evenly on a cooking tray and place in oven for approx 30 minutes.
  4. 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.
  5. 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.

7 Healthy Haloumi Snack Ideas

If you haven’t tried haloumi before, then you’re just about to love it. This versatile cheese can be grilled, fried and baked to create a multitude of main meals and snacks that taste amazing. We’ve compiled a few of our favourite haloumi dishes below for extra inspiration!

RELATED: Mediterranean Haloumi Salad Recipe

Fig and haloumi canapés

Start by making these delicious canapés made with grilled figs, fresh haloumi, mint and drizzled honey over the top.

7 Healthy Haloumi Snack Ideas

Avocado, pumpkin and haloumi quinoa

A serving of healthy quinoa is the perfect way to balance out this lunch or dinner meal. Serve with a few slices of avocado for extra flavour, yum!

7 Healthy Haloumi Snack Ideas

Beetroot and haloumi sliders with chilli jam

These mini sliders are a delicious slider to serve with fruity cocktails at home. Lightly toast the bread bunch for extra crunch and serve with fresh arugula.

7 Healthy Haloumi Snack Ideas

Baked haloumi cheese rolls

Simply fill your filo pastry with fresh haloumi, twist and bake until golden brown. So quick and easy!

7 Healthy Haloumi Snack Ideas

Haloumi and watermelon salad

Try this easy summer salad idea which combines the best of sweet and savoury produce. Serve with fresh red cherries, juicy watermelon and grilled cherry tomatoes with a balsamic glaze.

7 Healthy Haloumi Snack Ideas

Zucchini and haloumi fritters

Try these delicious haloumi fritters with fresh zucchini for a healthy meal at any time of the day.

7 Healthy Haloumi Snack Ideas

Vegetable stack

For a healthy meal sans-carbohydrates, try this yummy vegetable stack which is completely grilled. Add some hummus into the base for extra flavour.

7 Healthy Haloumi Snack Ideas

Images via Tomayto Tomahto, Nadia Lim, Olive Magazine, Alessandra Zecchini, JLD Web, Gourmet Traveller, Gluten-Free Goddess

6 Light Beetroot Salad Ideas

Who knew that beets could be so good? This prehistoric food is naturally sweet and contains valuable nutrients to help control high cholesterol, boost energy levels and are essential in a natural detox. Try some of these delicious beetroot salad ideas which make for a light lunch or dinner meal.

RELATED: 5 Healthy Green Salad Ideas

Roasted beet salad with feta cheese

Try this colourful salad the next time you want something light and tasty for dinner. Sprinkle some feta cheese over the top, then garnish with lemon juice and cracked black pepper.

6 Light Beetroot Salad Ideas

Beetroot and spinach salad

Pick some baby spinach leaves straight from the garden to add into this summer salad. Roasted walnuts make for the perfect side to the dish.

6 Light Beetroot Salad Ideas

Carrot, beetroot and quinoa salad

If you’re a fan of quinoa, make sure to try this salad with beets and spinach. This dish is also vegan and gluten-free, so it’s perfect for everyone!

6 Light Beetroot Salad Ideas

Beet and apple salad

For something a little sweet to beat 3:30-itis, this apple and beetroot salad makes for the perfect snack. Serve with yummy pistachios sprinkled over the top for added texture.

6 Light Beetroot Salad Ideas

Chickpea and beetroot salad

To make your salad a little more filling, add a handful of boiled chickpeas before serving with cashews and crumbled goats cheese.

6 Light Beetroot Salad Ideas

Israeli couscous with beets and walnuts

Create this rainbow salad which takes just minutes to complete from scratch! Serve with fresh dill, lemon juice, parsley and oregano for that authentic taste.

6 Light Beetroot Salad Ideas

Images via White on Rice Couple, Lush Loves, Cookie and Kate, The Bitten Word, Scrumpdillyicious

5 Healthy Green Salad Ideas

Who said healthy salads had to taste boring and lifeless? If you’re looking for a light meal for dinner or lunch, try the following green salads for a tasty and filling option. Use them as inspiration for future meals, or add some tasty fruits and vegetables to make them your own.

RELATED: 5 Tasty Ways To Cook Quinoa

Arugula salad with grapes and black pepper vinaigrette

This salad makes for the perfect late afternoon snack since it’s packed with vegetables, a touch of spice and some juicy grapes to fill-up on.

5 Healthy Green Salad Ideas

Roasted chickpea bowl with cherry tomatoes

For more of a textured dish, roast a handful of chickpeas and toss some crumbled feta over the top. Finish off with some sliced vegetables and fresh Spanish onion to taste.

5 Healthy Green Salad Ideas

Broad bean, mint and ricotta salad

Try and incorporate some broad beans into your salad to give it some extra body for dinner. Our favourite is this one featuring tasty ricotta and mint for that super-fresh taste.

5 Healthy Green Salad Ideas

Sweet and spicy cucumber noodle salad

Take it one step further by baking your very own cucumber noodles with the help of a spiralizer. Don’t forget to add some other vegetables and sweet fruits to make this salad one-of-a-kind.

5 Healthy Green Salad Ideas

Herbed quinoa garden salad

Finish off with a tasty quinoa salad; an ideal dish if you want to keep it light and fresh. Add some textured lettuce to make it super healthy and crunchy!

5 Healthy Green Salad Ideas

Images via Top With Cinnamon, Sassy Kitchen, She Knows, Pinch of Yum

Asparagus, Egg and Feta Cheese Salad

Give your same-old salad a refresh by adding some healthy asparagus. Not only is this vegetable extremely easy to cook (especially for beginners), but it also tastes amazing with just about anything.

RELATED: Healthy Baked Asparagus Recipe

Since we can’t deny a delicious egg for lunch or dinner, this recipe is perfect to whip-up if time isn’t on your side  it takes just 10 minutes!

Ingredients

1 egg

100g asparagus

2 tbsp olive oil

50g feta cheese (crumbled or cubed, your choice)

Chili flakes

Instructions

  1. Wash and trim the ends of the asparagus, then cut the spears in half. Steam for 5 minutes so they still have some of their crunch. Leave them in for longer if you like them overcooked. You can also poach your egg and serve it on top of the asparagus stems.
  2. Heat the olive oil in a large pan, then add the beaten eggs. Cook for 2 minutes, then add the asparagus.
  3. Remove the pan from the heat, and serve on a plate with chilli flakes (for an extra hit of flavour), fresh basil, and mint.

Image via Babble

Chicken, Quinoa Salad With Orange Vinaigerette Recipe

Just because the salad season has nearly passed, doesn’t mean you can’t enjoy an Autumn variation! Zoe Bingley-Pullin’s chicken quinoa salad recipe is the perfect solution to those post-summer blues, and is packed full of vegetables to ensure you meet those daily nutritional requirements.

RELATED: Pineapple, Chilli And Sweet Chicken Curry

Serves 4

Ingredients

Quinoa Salad

1 cup tri-colour quinoa

2 cups water

1/4 tsp salt

175g green beans

1 bunch asparagus

Red capsicum

Orange Vinaigrette 

1 tablespoon finely chopped parsley leaves

Zest and juice of orange

1 tsp runny honey

1/4 cup extra virgin olive oil

1 tbsp balsamic vinegar

Chicken

1 x 3 pack chicken breasts

1 tbsp olive oil

Method

  1. Bring a full kettle to the boil.
  2. Combine quinoa, water and salt in a small pot. Bring to the boil, cover with a lid, reduce heat to low and simmer for 15 minutes. Remove from heat and let steam, still covered, for a further 5 minutes. Drain any remaining liquid and set aside to cool slightly.
  3. While the quinoa is cooking, prepare the vinaigrette. Combine parsley, orange zest and juice, honey, olive oil and balsamic vinegar in a small bowl. Mix well, season to taste with salt and pepper and set aside.
  4. Pat chicken dry with paper towels and slice into steaks. To do this, place your hand flat on top of the chicken breast and use a knife to slice through the middle horizontally to make 2 thin steaks. Heat oil in a large fry-pan on medium heat. Season chicken with salt and pepper and fry in batches until cooked through, 2-3 minutes each side. Set aside to rest for a few minutes, then slice.
  5. While the chicken is cooking, prepare the remaining salad ingredients. Trim green beans and halve lengthways; trim asparagus ends and cut into 4cm pieces; cut capsicum into thin strips. Set capsicum aside. Place beans and asparagus into a small bowl, cover with boiling water, leave for 1-2 minutes, drain and refresh in cold water.
  6. Toss all quinoa salad ingredients with chicken and vinaigrette in a large bowl.
  7. Divide salad between plates and serve.

Recipe courtesy of My Food Bag

Duck Confit With Fennel Salad Recipe

Duck confit is a French dish that has been referred to as a ‘work of art’. Marinated with salt and various herbs, once cooked it’s seriously crispy on the outside and tantalisingly tender on the inside.

Ingredients

1kg duck leg (4pcs)

1.5kg duck fat

2 tsp coriander seed

2 tsp fennel seed

2 tsp cumin seed

2 tsp cinnamon powder

1kg rock salt

3tsp Black pepper corn

2 pieces orange zest

2 slices spanish onion

Method

  1. Mix all the dry herbs, rock salt, black pepper, orange zest and Spanish onion in bowl.
  2. Marinate duck leg with herb and salt mix for 4-5hours and store in fridge. Rinse then pat dry.
  3. Preheat the oven to 150c. Place the duck into deep baking tray with melted duck fat (cover with the fat completely) then cover oil surface with the baking paper. Cook for 3-4hours.
  4. Place the cooked duck in preserving container and cover completely with the cooking fat (can keep refrigerated for up to 3 months).
  5. Heat the non-stick frying pan and crisp the duck skin for 4-5min, then turn the skin side up place the oven for another 10min.
  6. For the fennel salad, use slicer to slice the fennel, then drop into water (squeeze lemon juice into water to stop colouring).
  7. Drain well, then mix with lettuce leafs and orange segment.
  8. For the dressing, use freshly squeezed lemon juice and extra virgin olive oil, sea salt flakes, freshly grounded black pepper and mix together.
  9. Mix dressing with salad and serve with duck.

Recipe courtesy of Fitzroy Inn

Tomato, Pickled Radish And Blood Orange Salad Recipe

With the cooler months fast approaching, it’s time to make the most of the salad season while you still can. This blood orange salad recipe is like summer in a bowl: fresh, bright and pairs perfectly with a glass of bubbles!

RELATED: Easy Prawn And Avocado Wraps

Ingredients

Salad

1 bunch radish

1 punnet baby radish

50 ml white balsamic

1 teaspoon sea salt

500g heirloom tomatoes, randomly sliced

2 blood oranges

¼ cup mint leaves, picked

¼ cup basil leaves, picked

2 balls buffalo mozzarella

Method

  1. Using a mandolin, finely slice the radish. Halve the baby radish and place both into a bowl with salt and white balsamic. Marinate for 30 minutes.
  2. Peel the blood oranges with a small knife and remove the segments using a v-cut. Squeeze out the excess juice and retain.
  3. For the dressing, combine blood orange juice, white balsamic, olive oil and season to taste.
  4. Strain the liquid from the radish, combine with tomato, orange segments, and herbs. Gently toss with half of the dressing.
  5. Place onto a serving plate, top with torn mozzarella, remainder of the dressing, cracked pepper and a few more mint leaves.

Recipe via Minchinbury Wines

Spiced Duck With Broad Bean And Cherry Salad Recipe

With the rich flavour and high protein content of duck meat, this dish is the perfect balance of nutritious and delicious. Spiced with star anise, cardamon and cinnamon and topped with a cherry sauce, this recipe is well worth the effort.

RELATED: Tofu Stir-Fry With Almond Miso Sauce Recipe

Serves 4

Ingredients

4 duck breasts

Spice mix

6 juniper

1 cinnamon quill

½ star anise

2 cloves

2 cardamon pods

6 peppercorns

2 teaspoon sea salt

Salad

1 small fennel bulb

1 small green apple

100g broad beans, blanched and podded

1/4 cup walnut pieces, toasted, roughly chopped

3 spring onions, finely sliced

1/4 cup flat-leaf parsley leaves, roughly chopped

½ cup mint leaves, washed

Dressing

1 cup fresh cherries, de seeded

50ml red wine vinegar

1 tsp brown sugar

150ml olive oil

Method

  1. In a dry pan, lightly toast the juniper, anise, cloves, cinnamon, cardamom and pepper.
  2. When toasted and aromatic, add to a mortar and pestle with the salt and grind to a fine powder.
  3. Pat the duck breasts dry, score the skin and rub well with the spice mix.
  4. In a frying pan over medium heat, place the duck breasts skin side down and cook to render the fat for 5 – 7 minutes. Flip breast over, cook for a further 4-5 mins, remove from pan and rest.
  5. For the salad, shave the fennel and cut the apple into matchsticks. Combine all ingredients into a large bowl, season with salt, cracked pepper, lemon juice and olive oil.
  6. For the dressing, add all ingredients into a jar, shake well to infuse.
  7. Place the salad onto a serving plate, slice the duck and place on top. Drizzle with cherry dressing.

Recipe via Minchinbury Wines

Shaved Prosciutto and Grilled Peach Salad Recipe

If you’re looking for something easy but delicious to whip up for dinner, this grilled peach salad will do the trick. Served with a vanilla, balsamic dressing, the recipe is a balance of sweet and salty and is perfect for when the warmer weather strikes.

RELATED: Easy Chicken and Leek Pie

Ingredients

Dressing

½ vanilla pod

150ml balsamic vinegar

1 teaspoon sugar

Salad

2 semi ripe peaches

pinch of ground cinnamon

2 lebanese cucumbers, sliced lengthwise with a peeler

1 bunch watercress, picked and soaked in cold water

2 small radicchio lettuce, washed

200g finely sliced prosciutto

Extra virgin olive oil

Sea salt and cracked pepper

Method

  1. For the dressing, combine ingredients into a small saucepan and reduce by a half. Set aside to cool.
  2. Halved the peaches and remove the seed.
  3. Drizzle with olive oil, cinnamon, salt and pepper.
  4. On a hot grill pan or BBQ, sear the peaches for 1-2 minutes.
  5. Tear the lettuce into bite sized pieces. Layer ingredients onto a board.
  6. Drizzle with vanilla balsamic, olive oil and cracked pepper.
  7. Serve with a crusty loaf of bread.

Recipe courtesy of Minchinbury 

Delicious Ways To Cook Green Beans

Green beans are an excellent source of dietary fibre, and can be cooked in a variety of different ways. Keep a pack of frozen green beans in your fridge for a quick stir-fry, or even add into your favourite soup for a boost of Vitamin A, B, and an excellent source of Folate.

Below are just a few different ways to steam, bake, puree, or boil green beans for a tasty meal at any time of the day.

RELATED: Chicken Salad with Greens and Peas Recipe

Balsamic Green Bean Salad

Whip-up a delicious summer salad with cherry tomatoes, a splash of balsamic vinegar, and white feta for a fresh taste. Boil the green beans under they are tender, then strain and finely chop some delicious cucumber over the top.

Delicious Ways To Cook Green Beans

Baked Parmesan Green Bean Fries

While this option may not be the healthiest alternative, it’s definitely one to try out! Try a fresh Parmesan cheese if you love it’s distinct taste, and sprinkle with some sea-salt for extra Mediterranean taste.

Delicious Ways To Cook Green Beans

Shrimp and String Bean Pesto Pasta

Why not add a few chopped string beans into your pasta for taste and texture. Lightly boil the beans so they still hold some of their signature crunch.

Delicious Ways To Cook Green Beans

Baked Green Bean Fries

Hold back on the calories and serve some green beans for a healthy alternative to traditional potato chips. Bake with 2 tablespoons of olive oil, and lightly simmer until they are golden brown in colour.

Delicious Ways To Cook Green Beans

Images via Dashing Dish, Pinterest, How Sweets

Kale, Sweet Potato and Hazelnut Salad Recipe

Create this delicious lunch meal by adding your favourite vegetables, nuts and fruits to really customise this fulfilling dish. Sweet potatoes are a great alternative to the starchy potato since they are an excellent source of vitamin A, vitamin C, copper and even vitamin B6 which is essential for producing red blood cells.

Ingredients

80g kale, stalks removed

40g red quinoa

40g black quinoa

100g sweet potato

15g roasted hazelnut, mashed

10g toasted coconut

15g goji berries

100g hazelnut dressing

10g salt for cooking quinoa

40g coconut oil

1/2 ripe avocado

Hazelnut dressing (optional):

40g roasted hazelnut

5g maple syrup

25g red wine vinegar

75g olive oil

2 tablespoons hazelnut oil

Salt and pepper for seasoning

Method

  1. Preheat the oven to 190ºC and pop the coconut in for 3-4 minutes or until golden brown, then combine with the roasted hazelnuts before setting aside.
  2. Peel the sweet potato and then cut into small cubes (2-3cm). Toss into a bowl with 20g of coconut oil, salt/pepper and then put them into the oven for 15 minutes or until golden brown.
  3. Combine the red and black quinoa into a pot with water and 1 teaspoon of sea-salt. Bring to a boil, then reduce heat and cook for 12-15 minutes.
  4. Chop the avocado into cubes, remove the stalks from the kale and cut into 2cm chiffonade.
  5. Combine the kale, sweet potato, quinoa, avocado and hazelnut dressing and massage softly with coconut oil. Top with roasted hazelnuts, coconut flakes and goji berries before serving.

Image and Recipe via Sous Style

Mixed Bean And Brown Rice Salad With Tahini Dressing

A low-calorie lunch or dinner idea that is low GI yet totally filling – so you won’t be snacking in between meals.

Serves 2

Ingredients

1 cup brown rice

75g canned mixed beans, drained

1/2 cup chopped tomato

1/2 cup chopped cucumber

1 tbsp creamy tahini dressing

Method

  1. Cook brown rice as per the packet instructions. Drain and rinse to cool.
  2. Combine bean mix, tomatoes and cucumber.
  3. Add cooked brown rice.
  4. Drizzle over the tahini dressing and lightly toss through.

Recipe via The Healthy Mummy

Try French Lentil Salad For A Healthy Dinner

For a healthy meal perfect for dinner or even lunch, why not try your hand at a lentil salad. This dish is high in protein, and can be customised with your favourite vegetables and sides for a unique taste. Store any leftovers in an airtight container and pop into the fridge for tomorrow’s meal.

Ingredients

2 tbsp extra-virgin olive oil

1 red onion, diced

1 carrot, diced

1 stalk celery, diced

1 cup French green lentils, rinsed

Ground salt and black pepper

1 tbsp lemon juice

1/4 tsp red pepper flakes

1/2 cup toasted almonds, chopped

1 cup shredded red cabbage

1 cup fresh herbs (parsley, tarragon, basil or mint)

Method

  1. Heat 1 tablespoon of extra-virgin olive oil in a saucepan over medium heat.
  2. Add the onion, carrot and celery, making sure to stir until tender. This should take about 6 minutes.
  3. Add the lentils then bring to a boil before reducing the heat, and leaving to simmer in the pan.
  4. After 20 minutes, drain the lentils then season with salt and pepper.
  5. Whisk together the oil, lemon juice and pepper flakes into a medium bowl. Now add the lentils and toss before serving.

Recipe and Image via Whole Living, Scandi Foodie

Lentil Salad With Feta And Pine Nuts Recipe

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.

Ingredients

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

Method

  1. Place lentils, pine nuts, olives, tomato and rocket in a large bowl and mix well.
  2. Add dressing of your choice (if any) and toss to combine.
  3. Divide between two bowls, over a layer of aubergine (optional), top with feta and season with salt and pepper.

Recipe via The Healthy Mummy

Grilled Peach And Burrata Salad Recipe

Tired of having the same old, plain salad? Spice it up by trying out this grilled peach and burrata recipe, which is simple and easy to recreate. If peach isn’t in season, feel free to use another sweet fruit, which will also work just as well. Onto the recipe!

Ingredients

1 small red onion

1 tbsp olive oil

2 tsp balsamic vinegar

1/4 cup balsamic vinegar

1 tbsp brown sugar

2 peaches or nectarines (sliced in half, pitted)

1 tbsp olive oil

3 cups argula

1 ball burrata cheese

Method

  1. Prepare the caramelised onions by first heating the olive-oil over low heat. Spread them carefully in a single layer across the pan, and let them cook slowly for 20-30 minutes. When onions are brown, add a touch of the balsamic vinegar and cook for just a few more minutes. Then set aside.
  2. For the glaze, combine the balsamic vinegar and brown sugar into a saucepan over medium heat. As the mixture starts to simmer, turn down to a low heat and cook for 10 minutes before setting aside to cool down.
  3. Brush the peaches with olive oil, then heat up a pan over medium heat and sizzle until they are brown. This should only take a few minutes, then set aside.
  4. Layer the argula, peaches and caramelised onions to create the salad. Then slice the burrata into small pieces before adding the balsamic glaze.

Image and Recipe via Two Red Bowls

Top 5 Tofu Recipes

Tofu is a staple edition to any vegetarian or vegan diet. A great substitute for meat, tofu is high in protein, calcium and iron, and is even thought to lower cholesterol. If you’re looking for something new to cook for dinner, try these healthy and delicious tofu recipes.

Tofu San Choy Bow
San Choy Bow is a traditional Chinese dish, usually served with pork mince. However, it’s so easy to turn this dish into a vegetarian dream with this recipe.

tofu-san-choy-bow-300x250

Laksa
Tofu is a central part of this Malaysian favorite. Laksa is a spicy noodle dish with coconut milk, prawns, bean sprouts and vegetables.

rasamalaysia.com

Sweet Potato and Tofu burger 
Some people think a burger has to be unhealthy to be tasty. This great recipe proves that’s simply not true. Sweet potato is high in vitamins B, C and D, and is rumored to fight stress and aging!

Recipe: Sweet potato and tofu burger

Paul McCartney’s Super Vegetable Salad
Who doesn’t want to know what a member of The Beatles eats for dinner? This gem is inspired by Meat Free Mondays, a movement that promotes healthier and more sustainable living through cutting meat from your diet, one day every week.

PaulsRecipe107893

Stir Fried Tofu and Asian Greens 
The great thing about a stir-fry, is that it can take less than 15 minutes to cook. It is also one of the best cooking methods, as it allows you to preserve all their healthy nutrients.

shesaidImage via asianfoodgrocer.com

Fig and Melon Salad with Creamy Lemon Vinaigrette

Try this filling fig and lemon salad the next time you’re stuck on what to have for dinner. Packed with vitamins and nutrients, it is the perfect light meal to end your day. Top off with your favourite vegetables, feta cheese and bit of bread to touch the sides.

Ingredients

Vinaigrette:

2 tablespoons lemon juice

3 tablespoons olive oil

1 teaspoon honey

1 teaspoon vinegar

1 tablespoon heavy cream

Salt and pepper

Salad:

1/2 head red lettuce (washed and torn)

1/2 small tuscan melon (peeled, seeded and sliced)

1/2 small spanish onion (thinly sliced)

5-7ripe figs (quartered)

Feta

Method

  1. Start off with the vinaigrette sauce by combining all the ingredients into a small bowl, then whisk lightly.
  2. Now toss the lemon, lettuce and spanish onion pieces into bowl with the vinaigrette.
  3. Serve with greens and combine with figs, melon and crumbled feta over the top.

Image and recipe via Not Without Salt

Healthy Niçoise Tuna Salad Recipe

Want a quick and easy dinner recipe which won’t waste half the evening to prepare? Salads are fantastic dinner options since they don’t take long to make, and can be personalised to suit your particular taste. This week we bring you a healthy niçoise tuna salad recipe, which is full of protein and vegetables – essential for a balanced diet.

Ingredients

For the vinaigrette:

tablespoons cider vinegar

1 tablespoon Dijon mustard

1 cup olive oil

1 medium onion, thinly sliced

2 cloves garlic, minced

3 cups flat-leaf parsley leaves, loosely packed

3/4 cup mixture of tarragon and fresh chervil leaves, loosely packed

Salt and black pepper to taste

For the salad:

2 pounds can tuna

1 tablespoon olive oil, for rubbing on the tuna

1/4 cup chopped fresh parsley

Salt and black pepper

15 anchovy fillets

1 pound green beans, rinsed, trimmed and blanched

2 pounds of potatoes, quartered

1/2 each peppers, cut in thin (1/4-inch) strips

6 medium cherry tomatoes, quartered

4 eggs, hard-cooked, quartered

1 cup nicoise olives

1/4 cup chopped fresh parsley

Instructions

  1. For the vinaigrette start by whisking together the vinegar and mustard until well combined.
  2. Then add the oil, and include the chopped garlic and onions before including the finely chopped parsley leaves. Add some salt and pepper to your liking.
  3. For the salad, cook the potatoes in boiling water and make sure they aren’t too soft. Then put them aside and let them drain and cool down.
  4. Once cooled, add the potatoes, parsley, olives, onion, into the tuna and green beans. Mix well then garnish with eggs and tomatoes to taste. Feel free to add some other vegetables since this will only give the salad more taste and definition.
  5. Then simply drizzle the vinaigrette all over the salad before serving.

Recipe and image via Best Chicken Recipes

Avocado, Walnut And Pumpkin Salad Recipe

Salad isn’t just for summer. This yummy, warm pumpkin salad is just enough to heat you up from the inside out.

Serves 4

Ingredients

500g butternut pumpkin, deseeded, peeled, cut into 2cm cubes

Tin of beetroot cubes

2 tbsp olive oil

Salt and pepper

100g baby spinach leaves

1 avocado, coarsely chopped

1 tbsp balsamic vinegar

1/2 cup crushed walnuts

Method

  1. Preheat oven to 200 degrees C. Line an oven tray with baking paper. Place pumpkin on the tray and drizzle with half the oil.
  2. Season pumpkin with salt and pepper and bake for 20 minutes.
  3. Place spinach, beetroot and avocado in a large serving bowl. Add the pumpkin.
  4. Drizzle all with vinegar and the remaining oil.
  5. Gently toss to combine, then sprinkle with walnuts.
  6. Serve immediately.

Recipe via The Healthy Mummy

5 Mediterranean Foods To Try

Whether you’re planning your next dinner party, or looking for something new and exotic to try out, Mediterranean cuisine combines taste and flavour for a truly unforgettable dining experience. Using many delicious seasonal vegetables, olive oil and meat products, there is a reason why many people turn to a Mediterranean diet to maintain their weight and enjoy healthy, wholesome food.

1. Yemista (stuffed tomatoes with rice)

Made all year round, yemista is a staple amongst Greek families around the world. Usually made with tomatoes and stuffed with white rice, herbs and minced meat, the recipe is full of flavour and can be moderated to your particular taste. Feel free to use the same filling with peppers, and other large vegetables such as zucchini. Then simply pop into the oven and bake until golden brown.

2. Mediterranean salad

This healthy salad is packed with cucumber, capsicum, olives, red onion, feta cheese and tomatoes which makes for a nutritious but tasty meal if you’re on-the-go. As per tradition, no lettuce is used in these salads, but that doesn’t mean it’s not healthy! Seasoned with plenty of olive oil, red vinegar and oregano for a distinct and delicious taste.

3. Neapolitan pizza

This classic margherita pizza is a staple in Italy due to it’s simple ingredients and yummy taste. There are many variations out there stemming from this traditional recipe, but it’s better to keep it simple and so you can really enjoy the meal in it’s entirety. Less is more, with most pizzas only consisting of tomatoes, mozzarella cheese, basil leaves and a pinch of freshly ground pepper, (and of course a freshly home-baked pizza base).

4. Dolmades (Stuffed vine leaves)

An extremely popular summer dish across the Mediterranean, dolmades are simply vines leaves stuffed with rice and meat. This dish is quite similar to yemista, but is traditionally eaten cold as a perfect summer snack during the warmer months in Europe. Cabbage leaves are often used instead since they can hold more filling and are great for beginners because they’re more durable and easier to wrap and cook at home.

5. Avgolemono (egg-lemon soup)

Another popular dish amongst Mediterranean countries is egg-lemon soup. This dish is known for its distinct taste and healing properties especially if someone is suffering from a cold, throat infection or tonsillitis. Other than, it’s health benefits include generous servings of olive oil, protein from the chicken pieces and the way the egg makes the dish smooth and tasty for even the pickiest of eaters.

Image via Kalofagas

By Felicia Sapountzis

5 Easy Lunches To Bring To Work

How often do you find lunches which are both nutritional and tasty at the same time? Stop buying lunches from the store, and why not save some money and prepare a healthy meal at home. You can personalise the meal to your taste, and also create something new and different for each day. Well, what are you waiting for? Get inspired by some of these yummy lunch ideas which the entire family can try.

1. Salad in a jar

This is probably the perfect idea for a filling and tasty lunch meal. Although, why in a jar? Not only does it look more presentable, but it keeps the salad from getting soggy (then you’ll be less likely to throw it out!). Fill the bottom with dressing so it doesn’t interfere with the rest of the ingredients. The second layer will be mostly vegetables such as cucumber, carrots and beans. The third layer will hold avocado, meats, cheese and the main filling, the the top will be for the spinach or lettuce. When it’s lunch time, simply remove the food from the jar and mix together.

2. Vegetable pizza roll-ups

Not only do these rolls look exactly like cinnamon buns, but they are filled with loads of vegetables and are extremely rich in protein. This fun meal will surely keep you fuller for longer, and works perfectly with any of your favourite vegetables for a yummy taste.

3. Grilled eggplant and capsicum salad

This extremely filling sandwich is certainly unlike any other you’ve seen or tasted before. Packed with nutritious eggplant, red capsicum and avocado on wholewheat bread, it is a perfect lunch which is sure to keep you full until dinner time, at least.

4. Spring rolls with peanut sauce

These aren’t your typical spring rolls, but a much healthier alternative packed with carrots, cucumber, fresh chicken and broccoli pieces. Prepare the spring rolls overnight, then simply bring them into work and warm them up when you’re ready to eat. If you want an even healthier alternative, make the wrap out of lettuce instead of rice paper for an added crunch.

5. Greek salad sandwich

A portable and easy meal to eat if you’re constantly on-the-go, and want a snack to tide you over for the rest of the afternoon. On the bread, prepare a cream spread made from chickpeas, parsley, feta cheese and lemon juice. For the toppings be sure to include some chopped red onions, cucumber and tomato for genuine Mediterranean flavour.

Ideas via Petit Foodie, Closet Cooking, Babble, Food and Other Stuff

Images via Food and Other Stuff

By Felicia Sapountzis

Cucumber Salad With Orange-Coriander Dressing

Want a simple and quick dinner recipe that ticks all the healthy boxes and gives you a boost of energy all in one. The Cucumber Salad with Orange-Coriander Dressing is delicious and nutritious!

Ingredients

1 large cucumber

1/4 avocado

1 tablespoons sesame seeds

Dressing

1/2 bunch of coriander chopped

1/2 cup of Meko 100% Pure Coconut Water

1 orange peeled

2 tablespoon tahini

1/2 teaspoon tumeric powder

1 tbsp extra virgin olive oil

1 tsp maple syrup

salt and pepper, to taste

Method

  1. Slice the cucumber length-wise using a peeler and place in a bowl. Top with sesame seeds.
  2. Using a hand blender mix the dressing ingredients until smooth.
  3. Serve together and enjoy.