Salad Recipes
Fresh. Flavorful. Feel-good. Salads that nourish your body and soul
What You Need To Do
Place the iceberg lettuce into a large bowl. Add torn basil leaves and mix. Divide between 2 serving bowls. Season the chicken fillets with salt and rub with olive oil. Heat a dry pan and fry the chicken for 5 minutes on each side.
In the meantime, mix the mustard and honey. Grease the top of the fillets with half the sauce, then turn and cook for another 1.5 minutes. Repeat on the other side. Once cooked, cool slightly and chop.
Cut the avocado flesh into cubes, and drizzle with lemon juice. Peel and slice the cucumber. Prepare the garlic sauce by mixing all the sauce ingredients – season with salt & pepper.
Top salads with the chopped chicken, avocado, cucumber, and walnuts. Pour over the garlic sauce, and serve.
CUCUMBER, AVOCADO & CHICKEN SALAD
What You Need
For the salad:
• ½ head iceberg lettuce, shredded
• a dozen basil leaves, torn
• 1 avocado
• 2 tsp. lemon juice
• ½ cucumber, peeled
• ¼ cup (25g) walnuts
For the chicken:
• 2 chicken breast fillets (around
150g each)
• 1 tbsp. olive oil
• 1 tbsp. mustard
• 1 tbsp. honey
For the sauce:
• 3 tbsp. Yoghurt
• 1 tbsp. mayo
• 1 garlic clove, minced
What You Need To Do
Mix the mayonnaise, yoghurt and curry powder. If needed, add a splash of water to thin the sauce to the consistency you like.
Stir in the chicken, apricots, celery and almonds and season to taste with salt and pepper. Serve with a side salad or as a sandwich filling.
HEALTHY CORONATION CHICKEN SALAD
What You Need
• 1 tbsp. mayonnaise
• 2 tbsp. Greek yoghurt (0% fat)
• 1 tsp. curry powder (or more, to
taste)
• 5 oz. (150g) cold cooked
chicken, chopped (leftover roast
chicken is perfect)
• 6 dried apricots, chopped
• 1 celery stick, chopped
What You Need To Do
Heat oven to 400F (200C).
Grate lemon rinds to equal 2 teaspoons, then halve the lemons and set aside. Combine lemon peel, oregano, oil, and garlic in a large bowl. Add chicken, season with salt and pepper and toss to cover.
Place the chicken and halved lemons on a baking tray inside the heated oven and bake for 20-25 mins, until the chicken is cooked through and browned. Wait until slightly cooled then chop the chicken.
Heat the coconut oil in a small pan over medium heat and cook the asparagus and green onions for 3 to 4 minutes or until tender, turning occasionally. Cut asparagus and green onions into 2-inch pieces.
Divide the rocket over plates and top with asparagus and green onions. Drizzle with white wine vinegar and season with salt and pepper. Serve with chicken and lemon halves.
GRILLED LEMON CHICKEN SALAD
What You Need
• 2 lemons
• 1 1/2 tbsp. oregano
• 1 1/2 tbsp. olive oil
• 2 tsp. minced garlic
• 4 skinless, boneless chicken
breasts (around 5 oz. (150g)
each)
• 8 oz. (220g) asparagus
• 8 green onions, trimmed
• 1 tsp. coconut oil
• 1 1/2 tbs. white wine vinegar
• 1 packet 4 oz. (120g) rocket
What You Need To Do
Cook quinoa according to instructions on the packaging. Combine the dressing ingredients in a small bowl. Combine quinoa and the remaining ingredients in a bowl. Drizzle with the earlier made dressing and toss gently to coat.
TUNA & QUINOA TOSS SALAD
What You Need
For the Dressing:
• 1 tbsp. olive oil
• 2 tsp. red wine vinegar
• 1 tsp. fresh lemon juice
• 1 tsp. Dijon mustard
• salt & pepper, to taste
For the Salad:
• 1 cup (185g) cooked quinoa
• 1/4 cup (50g) chickpeas, rinsed and drained
• 1/2 cucumber, chopped
• 1 tbsp. crumbled feta cheese
• 10 cherry tomatoes, halved
• 2 cans tuna (7 oz./200g drained)
What You Need To Do
Combine the apple cider vinegar, olive oil, tamari, maple syrup and ground pepper to make the marinade. Place the salmon skinless-side down in a flat dish, pour over the marinade. Leave it to sit in the fridge for 20-30 minutes.
In the meantime, grill the corn in the oven or on a grill pan, then cool slightly and cut off the kernels, set aside. Next, preheat the oven to 400F (200c) and place the salmon on a baking tray. Cook for 8-10 minutes or until it is cooked through.
Divide the salad leaves between two bowls, top with the sliced peach, tomatoes and grilled corn. Lastly, top with the salmon, either the whole fillet or flaked. To serve, drizzle with balsamic vinegar and season with salt and pepper.
SALMON & PEACH SALAD
What You Need
For the marinade:
• 2 tbsp. apple cider vinegar
• 1 tbsp. olive oil
• 1 tbsp. tamari
• 1 tsp. maple syrup
• 1/2 tsp. ground pepper
For the salad:
• 2 salmon filets (5 oz./140g each)
• 1 cob corn, cooked
• 4 oz. (120g) salad leaves
• 1 peach, sliced
• 10 cherry tomatoes, halved
• 1 tbsp. balsamic vinegar
What You Need To Do
Blanche the green beans for about 5 minutes. Drain and rinse the black beans. Mix the spinach, green beans, tuna, black beans, oregano and olive oil in a bowl.
Divide the salad between two bowls, top each with capers and drizzle 1 tsp. of its brine liquid. Season with freshly ground black pepper and sprinkle with the pumpkin seeds to serve.
GREEN & BLACK BEAN TUNA SALAD
What You Need
• 2/3 cup (100g) green beans
• 4 handfuls baby spinach
• 2/3 cup (100g) canned black
beans, drained
• 7/8 cup (200g) tuna in water,
drained
• 1 tbsp. olive oil
• 1 tsp. oregano
• 1 tbsp. capers
• 2 tbsp. pumpkin seeds
What You Need To Do
Cook the quinoa according to the instructions on the packaging. Cut the avocado into cubes, and drizzle with lemon juice. Cut the peppers into cubes, and tomatoes into halves.
Mix the quinoa with salad leaves, avocado, paprika and cherry tomatoes, and divide onto 2 plates. Fry the eggs in a pan with the coconut oil. Top the salad with two eggs each. Season with salt and pepper then serve.
QUINOA SALAD WITH FRIED EGG
What You Need
• 1/4 cup (30g) quinoa
• 1 avocado
• 1 tbsp. lemon juice
• 4 handfuls of mixed salad leaves
• ½ red bell pepper
• 10 cherry tomatoes
• 1 tbsp. coconut oil
• 4 eggs
What You Need To Do
Prepare the flavored vinegar by mashing three strawberries against the side of a
small bowl with a fork. Add the ¼ cup of good-quality balsamic vinegar and stir to
combine. Let the vinegar stand at room temperature to absorb the strawberry flavor,
1 to 2 hours.
Meanwhile, cut the remaining strawberries in half lengthwise so they are bite
size (if you have large berries, cut them into quarters). If using aged balsamic
vinegar, place the cut berries in a small, shallow bowl, add the aged vinegar, and
stir to coat. Let the berries marinate at room temperature for 1 to 2 hours, stirring
occasionally. If not using aged balsamic vinegar, you do not need to marinate the
strawberries.
Strain the strawberry-flavored vinegar through a sieve, pressing down on
the berries to extract all of the liquid from the fruit. Discard the solids. Place the
flavored vinegar, Herb-Flavored Oil, mustard, and salt in a glass jar and seal the lid
tightly. Shake the jar vigorously to combine.
Just before serving, place the mixed greens and tarragon in a large salad bowl
and toss to combine. Add 3 tablespoons of the vinaigrette. Toss to lightly coat the
leaves, then taste to see if more vinaigrette is needed. Any leftover vinaigrette can be
stored, covered, in the refrigerator, for up to 3 days.
Divide the greens evenly among 4 salad plates. Arrange the strawberries on top
and sprinkle with the pecans and blue cheese. Serve immediately.
Strawberry-Tarragon Salad with Aged Balsamic Vinegar
What You Need
- 2 pints small ripe strawberries, rinsed and hulled
- ¼ cup good-quality balsamic vinegar
- 2 tablespoons aged balsamic vinegar (optional), preferably at least 6 years old
- ¾ cup Herb-Flavored Oil (recipe follows; use tarragon) or extra-virgin olive oil
- ½ teaspoon Dijon mustard
- Pinch of salt
- 4 ounces (5 to 6 cups) mixed baby greens, carefully rinsed and dried, if needed
26 - ½ cup fresh whole tarragon leaves
- ¼ cup toasted pecans (see Toasting Nuts
What You Need To Do
Place the potatoes in a large pot, and add 1 tablespoon salt and enough cold
water to cover. Cover the pot and bring the water to a boil over high heat. Then
reduce the heat to medium-low and simmer until the potatoes are tender, 20 to 30
minutes, depending on their size.
While the potatoes are cooking, place the green beans, tomatoes, red onion,
olives, parsley, capers, and red pepper flakes in a large mixing bowl, and stir gently
to combine.
Combine the olive oil, lemon juice, and oregano in a small glass jar and seal the
lid tightly. Shake the jar vigorously to combine. Season the vinaigrette with salt and
pepper to taste, and set it aside at room temperature.
When the potatoes are tender, drain them immediately, and then let them cool
until they can be handled. Cut the potatoes into small pieces, and add them to the
bean mixture. Pour the vinaigrette over the vegetables, and toss gently to coat
thoroughly. Season with salt and pepper, if desired. The salad can be served at room
temperature or chilled. It can be refrigerated, covered, for up to 3 days.
Three-Color Potato Salad
What You Need
- 1½ pounds small new potatoes, preferably in assorted colors such as red, purple, and
yellow, scrubbed (peeling optional) - Salt
- About 4 cups cold water
- About 8 ounces fresh green beans or wax beans, or a combination of both, trimmed,
blanched (see box), and cut into 1-inch lengths (1½ cups) - 2 large ripe tomatoes, cored and cut into ½-inch dice
- 1 small red onion, halved through the stem end, then very thinly sliced crosswise
45 - ½ cup Kalamata olives, pitted and halved
- ⅓ cup chopped fresh flat-leaf parsley
- 2 tablespoons capers, drained
- Pinch of dried red pepper flakes
- ¼ cup extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- Freshly ground black pepper