Favourite Salads

To keep things creative and delicious whilst watching our weight, it is very handy to have a few favourites you can make after work, or for everyday healthy lunches. I hope some of these take your fancy!

NB. Some are so easy they don’t need directions. Just toss the ingredients together!

TOMATO & BEAN SALAD

Ingredients:

• Punnet tomatoes
• Lebanese cucumber
• Shallots
• Tin chickpeas
• Tin bean mix
• Fresh mint
• Sesame seeds

ROAST MOROCCAN CARROTS (excellent hot or cold!)

Ingredients:

• 1kg Carrots
• 2 Garlic cloves, crushed
• Lemon, juiced
• A pinch of Cumin, Paprika, Cinnamon, & Cayenne Pepper
• Tbsp honey
• Olive oil
• Rosemary, sprig
• Freshly chopped coriander, basil, & parsley

Directions:

1. Slice the carrots into chips.
2. Combine garlic, lemon juice, honey, & spices.
3. Toss the carrots in the marinade, until coated.
4. Line a tray with baking paper, and spread carrots in tray.
5. Drizzle olive oil, and add rosemary.
6. Roast approx. 45mins, moderate oven.
7. Once served, top with fresh basil, coriander, & parsley.

SPICY BASIL & TOMATO SALAD

Ingredients:

• 3 punnets different tomatoes
• (Go for variety of colour!)
• 2 or 3 large Tomatoes, roughly chopped
• Half a fresh chilli, finely sliced
• Half a garlic clove, crushed
• Drizzle balsamic
• Drizzle olive oil
• Salt & pepper
• Fresh basil

ROCKET, PEAR, & PARMESAN

Ingredients:

• Fresh rocket
• Pear, thinly sliced
• Parmesan, thinly sliced
• Walnuts (optional)
• Drizzle balsamic
• Drizzle olive oil
• Salt & pepper

PESTO CAULIFLOWER SALAD

Ingredients:

• 2 cups raw cauliflower, chopped
• 1 cup raisins
• Pine nuts, handful
• Pesto (fresh basil, half cup grated Parmesan, handful pine nuts, half garlic clove)

Directions:

1. Add a splash of olive oil to a pan, and sauté cauliflower.
2. Make Pesto: Combine basil, Parmesan, pine nuts, olive oil, and garlic in food processor. Blend to a smooth paste.
3. Also add raisins and pine nuts to the pan, with cauliflower.
4. Remove cauliflower, transfer to a bowl and cool.
5. Stir in pesto, and serve.

ROAST VEG & FETA SALAD

Ingredients:

• Beetroot, Parsnip, Sweet Potato, Pumpkin, Carrots
• Low fat feta cheese
• Fresh rosemary
• Almonds
• Olive Oil
• Salt & Pepper

Directions:

1. Chop vegetables into small cubes.
2. Place vegies on roasting tray, drizzle with olive oil, and toss to coat.
3. Sprinkle salt & pepper, and fresh rosemary.
4. Roast in oven for 15mins, turn vegies, and roast for another 15mins.
5. Using a large pan, toast the almonds.
6. Remove tray from oven and place vegetables in a serving dish.
7. Once vegies have cooled, add feta and almonds.

Rosa's Green Lemonade

1 head romaine lettuce or celery
5 to 6 stalks of kale (any type)
1-2 apples (as needed for sweetness) - recommended organic Fuji
1 whole organic lemon (you don't have to peel it)
1 to 2 tablespoons fresh ginger (optional)

Process the vegetables through a juicer. The fiber will separate into one container, while the fresh juice collects in another. Pour the juice into a large glass and drink! Notice how the lemon really cuts out the "green" taste that most people try avoid.

Great for building strong immune systems!!

Mahesha’s Vegetarian Lasagne

Wholemeal lasagne sheets – dried or fresh
¼ cup ricotta cheese
¼ orange juice
¼ cup extra Grana Padano cheese

Tomato Sauce:
1 Supersized jar of Bolognaise sauce
¾ cup of salt reduced tomato soup canned
250g Ricotta cheese
Dried mixed herbs
¾ cup red lentils – rinsed 3 times
½ cup chia seeds
1 Tbsp dried chilli flakes – to taste
2 Tbsp molasses
Little bit salt & pepper

White Sauce:
1 Tbsp butter
3 Tbsp flour
2 Cups low fat milk (approx.)
½ Cup finely grated Grana Padano cheese
1 Tsp paprika
Little bit salt & pepper

Vegetables:
2 handfuls finely sliced sweet potato
2 Handfuls Pumpkin finely sliced
3 Portabello mushrooms finely sliced
4 handfuls spinach – plus a squeeze of lemon

Directions:
1. Preheat oven to 180 degrees. In a large bowl, mix all ingredients for the tomato sauce.
2. White sauce: In a saucepan low heat, melt butter add flour and cook for approximately 2 minutes (enough to cook the flour, quickly add the milk in two batches and whisk well each time. Add the grated cheese and paprika and salt and pepper.
3. Spread the tomato sauce in the base of a large lasagne tray. Add 1 layer of lasagne sheets.
4. On top, layer white sauce, sweet potato, tomato sauce, and lasagne sheets.
5. Repeat with white sauce, mushroom, tomato sauce, and lasagne sheets.
6. Next repeat with tomato sauce, spinach leaves layer – ¼ cup ricotta cheese crumbled – squeeze of lemon, and salt and pepper.
7. Finish the final layer with lasagne sheet, white sauce, pumpkin, tomato sauce, and one last layer of lasagne sheets.
8. Cover the lasagne with tomato sauce and the last of the white sauce. Sprinkle with extra cheese.
9. Push down lightly to compress the layers. Around the sides of the dish where there are some gaps, pour in the orange juice.
10. Leave in oven for 45 minutes. Enjoy with glass of red wine and some laid back music of your choice- the group UB40 is good.

Sam's Chicken with Chorizo, Lemon & Smoked Paprika

1.5 Kg Chicken pieces
1 Lemon finely sliced
1 cup black Olives
2 Chorizo Sausages, sliced
4 Cloves Garlic, smashed
1 cup Chicken Stock
50 grams unsalted Butter, melted
½ tea spoon smoked Paprika
Sea Salt and cracked black Pepper

Preheat oven to 200 degrees Celsius. Place chicken, chorizo, lemon, olives, garlic, chicken stock and butter in a baking dish. Mix together, then sprinkle with paprika, salt and pepper. Roast for 30 minutes or until chicken is cooked through. (Serves 4)

Crystal's Quinoa & Craisin Salad

Quinoa is considered a "super grain" because of its high protein content, providing the amino acid lysine, which is missing in most grains. Quinoa contains more iron than red meat, plus potassium, zinc, copper and magnesium. Also low GI & gluten free!

Ingredients
1 cup Quinoa
3/4 cup craisins (sweetened dried cranberries)
1/2 cup slivered almonds
1/2 cup mixed seeds (chia, sunflower, pumpkin)

Method
1. Rinse 1 cup Quinoa in water.
2. Place rinsed Quinoa in medium size saucepan with 1 1/4 cups boiling water.
3. Cover & simmer on very low heat for 12 mins.
4. At about 8 mins in, throw in craisins. The steam will soften & expand them.
5. Let the mix stand, covered, for about another 5mins after removing from stove.
6. Dry roast the almonds & seeds. Throw in after final step... Enjoy!

Rhian’s Asparagus, Spinach & Lemon Pasta

Asparagus
Garlic
Spinach
Preserved lemon
Lemon Juice
Pasta (your choice!)
Olive Oil
Parmesan or Feta Cheese (optional)
Pepper

Directions:
Prepare asparagus by snapping off tough ends. Cut remaining stalks into shorts lengths of around 5cm each. Fry in olive oil until slightly browned. Add crushed garlic and fry for further minute. Add a couple of handfuls of washed and chopped spinach leaves and fry until wilted. Add finely chopped skin of 1/2 small preserved lemon and juice of 1/2 lemon. Season with pepper only. Cook pasta and drain. Mix pasta with sauce in the frying pan, adding an extra dash of olive oil. Serve with either freshly grated parmesan cheese or crumbled feta.

Tessa's Vegetarian Refried Bean Tortillas

Tortillas
Grated cheese
Sour cream
Jalapeno peppers
Chilli sauce
Eggs

Beans
Onion
Red capsicum
Garlic
Coriander seeds
Cumin
Cayenne or chilli powder
1 can black beans
1 can kidney beans
Fresh tomatoes or tinned tomatoes
Fresh coriander

Guacamole
Avacado
Lime juice
Salt & pepper
Fresh coriander

Salsa
Red onion
Tomato
Coriander
Salt & pepper

Directions
Fry chopped onion with finely diced red capsicum for a couple of minutes. Add a small amount of crushed garlic and pinches of ground coriander seed, cumin and cayenne or chilli powder. Fry a further minute or two. Add a drained can of black beans another of kidney beans. Add diced fresh tomatoes or half a can of chopped tomatoes and let simmer until the ingredients come together and the mixture thickens (while this is happening, you can crack a couple of eggs over the top to poach if you desire). Add a handful of chopped, fresh coriander at the end and stir.

Buy freshly made soft tortillas or burritos from the Spanish grocer on Johnson St down the road from the gym. Heat these by dry frying them for a few minutes each side on a cast iron or non-stick fry pan.

Spoon some beans onto the centre of the tortilla. Add spoonfuls of guacamole, salsa, grated cheese, sour cream, jalapeno peppers, chilli sauce and poached egg if you fancy. Fold the bottom of the tortilla over towards the middle, followed by the two sides, to make a pocket that is open at the top and hopefully holds your ingredients inside.

Sam's Spicy Thai Lamb Fillets

Thai Dressing
1 Cup Fish Sauce (Golden Boy Brand is a good one)
1 Cup Fresh Lemon Juice
Small Bunch Coriander finely chopped
1 Lemon Grass Stalk very finely sliced
3 or 4 Lime Leaves finely chopped
4 to 6 Hot Red Chillies finely chopped (if you don’t want it too hot remove some of the seeds)
4 Garlic Cloves crushed.

Mix together, note this dressing can be kept in a fridge in an air tight jar for several months.

Lamb Fillets
Depending on size, 2 to 3 Lamb Fillets per person. Note remove the white coloured sinew before cooking to stop the fillets curling, your butcher may do this for you. Pan fry, grill or BBQ the Lamb Fillets until medium (pink inside)

Rocket Salad
Mix some Rocket, a few Coriander leaves, some finely sliced red Capsicum some Cherry tomatoes halved and some finely sliced Lebanese Cucumber.

Place the lamb fillets on some salad, spoon over the Spicy Thai dressing add some cracked black pepper and season to taste then enjoy.

Rachel's Nicoise Salad

2 large tins of tuna
Anchovy fillets
4 large eggs
1-2 butterhead lettuce

200g small new potatoes
200g French beans, topped and tailed
Black olives

For the dressing:
3 tablespoons olive oil
1 tablespoon white wine vinegar
1/2 teaspoon Dijon mustard
Salt and pepper

Directions:
1. Boil the potatoes until tender.
2. Whilst the potatoes are boiling, start preparing the salad by layering the bottom of your serving bowl with lettuce.
3. In a separate pan of boiling water, add the eggs and simmer for 5 mins (soft boiled) or 7 mins (hard boiled). Drain and rinse under cold water to stop them cooking. Peel and set aside.
4. Add the French beans to the boiling potatoes about 5 mins before the potatoes are done.
5. Drain the tuna - you can reserve some of the oil for the dressing if you like (for extra fishiness). Make the dressing by whisking the above ingredients together.
6. Cut the potatoes in half and distribute over the lettuce leaves, followed by the beans. Pour on half of the dressing. Then add the flakes of tuna and the anchovies with a little more dressing, and finally the eggs (cut in half), olives and remaining dressing.

Eat in the sun with a glass of riesling!
(or alternative low calorie, non-alcoholic beverage...) ;)

Laura's Tea Smoked Salmon, with fennel and orange salad

2 x Salmon Fillet - skin on
1/2 cup loose leaf tea (I use T2 wild berry infuced black)
1/2 cup uncooked rice (any variety - I use long grain)
____
1 whole fennel bulb
1 orange
____
Salt and Pepper
Extra Virgin Olive Oil

Directions:
Combine rice and tea and spread out on the base of a frying pan (mix more rice and tea if there are areas uncovered). Place the salmon fillets on top of the mix skin side down. Medium heat with the lid on. Do not lift the lid. The fillets should be ready in ten minutes at medium. Leave for longer if you like it cooked all the way through. Once this is ready you will be able to easily peal of the salmon skin, and leave any sticky rice behind! (This can also be done on the BBq if you have a lid, or bowl that you can cover smoke).

While the fish is cooking, firstly peel oranges and slice across the segments. Place in a bowl with a table spoon of oil, mix this around so some of the orange juice combines with the oil to form the dressing (this can be done much earlier for more flavour to come out). Remove the long woody ends of the fennel and the base, and any untender outter leaves. Cut down the middle and slice thinly (like an onion). Mingle this through the orange mix and season.

Serves 2 people.

Enjoy!

Lili's Fave Fruit Loaf

Lili shared this delicious fruit loaf recipe with me, and it's amazing!! To try it yourself, follow the link below:

http://www.teresacutter.com/2011/08/fruit-loaf/

Teresa Cutter “The healthy chef” is one of Australia’s leading authorities on healthy cooking - combining her knowledge on food, diet and exercise to specialize in developing healthy recipes for people who love food.

Teresa has very kindly allowed me to share this link on my website – THANKS Teresa!!

Enjoy :)

Jason’s Fig & Nut Cake

2 eggs
100g caster sugar
125g chopped hazelnuts
100g slivered almonds
125g dried figs - chopped
125g mixed peel
100g dark chocolate - chopped finely
180g self-raising flour

Directions:
1. Beat eggs and sugar in bowl with electric mixer until light and fluffy.
2. Add nuts, fig, peel, and chocolate – stir. Fold flour into mixture.
3. Place in greased pan and bake on 325F (200C) for 45 min.
4. Good Fat: 20% (1900Kj), Good Carbs. (Nice one Jase)

Drew’s Chicken & Veg Soup

1 tblsp Butter
3 tblsp’s of Plain Flour
1 Cup of Milk
1 200 ml tub Cream.
1 litre Chicken Stock
2 Skinless Chicken Breasts, cubed to your liking.
1 large Zucchini, finely chopped.
1 Broccoli, trimmed and chopped.
1 bunch fresh Asparagus, trimmed and chopped.
1 Cup Green Peas

Directions:
1. Heat the butter in a pan, add the flour and milk – stir through.
2. Add 2-3 cups of stock and cream. Heat (high to medium) and bring to the boil.
3. Stir fry the chicken but only cook it to about 60-70%.
4. Add the rest of the stock, vegetables and the chicken.
5. Cook for a further 7-10 minutes, adding sea salt and pepper.
6. Garnish with Croutons, Continental Parsley and a Crusty Roll.

Mum’s Chinese Savoury Mince

Garlic
1 brown onion, diced
3 tsp curry powder
Lean Beef Mince
1 half head of cabbage, sliced
2 large carrots, grated
3 or 4 celery stalks
1 handful of green beans
2 cups brown rice
2 or 3 cups Chicken Stock

Directions:
1. Place butter, onion and garlic in a large pan, cook until soft.
2. Add mince and wait a few minutes (until brown).
3. “Bung in” as mum would say, the chicken stock, rice, beans and celery: simmer for 10-15mins.
4. Finally, lower the heat, add grated carrot and cabbage (which cook quickly) and stir through to steam. You can’t go wrong!

Christine’s Vege Quiche

Short Pastry (frozen)
1 cup cream
1/2 cup milk
4 Eggs
1 cup cheese
Your choice of vegetables:
(onion, garlic, mushrooms, zucchini, broccoli, asparagus)

Directions:
1. Take 1 and 1/2 pastry sheets out of freezer and thaw.
2. Preheat oven to 180degrees.
3. Mould pastry to flan dish. Cook in oven for 20mins, then take out and let cool.
4. Fry vegies together in pan.
5. Crack eggs. Then add cream, milk, salt and pepper. Whisk together.
6. Place cheese in bottom of pastry flan.
7. Layer vegies evenly on top of the cheese. Then pour egg mixture over vegies.
8. Cook quiche at 180degrees, for 3/4hr to 1hr.

Jess’ Tandoori Chicken Salad

3 Skinless Chicken Breasts
Tandoori Seasoning
2 Lebanese cucumbers
Tin Chickpeas
1 punnet cherry tomatoes
1/4 Spanish onion, diced
Handful fresh mint
300-500gm Cous Cous, as required.

Directions:
1. Brown the chicken in a pan, sprinkled with Tandoori seasoning.
Once cooked through, set aside and chop into bite-sized cubes.
2. Combine cous cous with several cups boiling water. Simmer on low heat for
3-5mins. Set aside and cover with tea towel, 5-10mins.
3. Chop cucumber, onion, mint and tomatoes.
4. Combine chopped salad items, tandoori chicken pieces, and cous cous.
Stir through and serve! Too easy.

My Fave Banana Bread

1/3 cup strong coffee
2/3 cup brown sugar
1 egg
1 egg white
1/4 cup vegetable oil
1 tsp vanilla essence
3 ripe mashed bananas
1 cup plain flour
2 cups self raising flour
1/2 tsp baking powder
1 tsp ground ginger
1/2 tsp ground nutmeg
1 tsp ground cinnamon
1 tsp bicarbonate of soda

Directions:
1. Preheat oven to 170degrees.
2. Grease 22 x 12cm tin, and line with baking paper.
3. Heat coffee and stir through brown sugar
4. Place egg, white, oil, and vanilla in a bowl and beat together. Add coffee mixture and bananas.
5. Sift flour, baking powder, ginger, nutmeg, cinnamon and bicarb  into mixture, stir gently, then spoon into baking tin.
6. Bake for 50mins, then check moisture with skewer. Leave to cool for 10mins before turning out onto rack.
7. Combine ricotta and maple syrup in bowl. Serve on sliced banana bread, with fresh chopped fruit.

Jen’s Homemade Muesli

500g Oats
2tsp Dutch Cinnamon
2 Lemons, chopped rind and juice
2 handfuls of Seeds (pepita, sunflower, sesame)
2tbsp LSA (Ground Linseed, Sunflower, Almonds)
2 handfuls of Raisins or Sultanas
Cup desiccated coconut
2 handfuls Nuts (pecans, almonds)
2 handfuls dried fruit, chopped (apricot, pear, peaches, pineapple, dates)

Directions:
Combine, stir and store in an airtight container. This should be enough breaky for two weeks depending on how often and how much you consume.

Options:
Pour desired amount of muesli into a bowl. Add a few tbsp of original low-fat yoghurt. Chop up some seasonal fresh fruit and stir through (nectarines, bananas, kiwis, strawberries). In Winter Jen uses frozen berries. Enjoy!

Stu’s Chook Stirfry

Fresh garlic and ginger
1 Brown Onion, chopped
Skinless Chicken Breast
Chilli Paste
Sweet Soy Sauce
Lots of colourful, fresh vegetables!!
(Snowpeas, carrot, capsicum, corn, broccoli)
Brown Rice (1/2 cup per person)

Directions:
Heat garlic, ginger and onion in pan on high. Add chicken, chilli paste, and sweet soy (plenty of
each). Cook for 3-4mins. Go nuts with vegies! Keep it quick and crunchy (1-2mins). Boil 1 cup
rice (serves 2 people) with 6-8 cups water for 25mins, stirring occasionally. Drain rice, then
serve topped with delicious stirfry. NB. Chicken could be replaced with beef, if desired.

My Wholemeal Vegie Pizza

(As requested by my brother, Mark!)

Vegetables:
Whatever variety you like!
My favourites are: Parsnip, Pumpkin, Sweet Potato,
Carrots, Beetroot, Zucchini, Spanish onion, Garlic.
Fresh Rosemary
Olive Oil
Salt & Pepper

Dough:
1.5 cup Wholemeal Self Raising Flour
Half cup of water
Extra flour for dusting

Sauce:
400g Tin Chopped Tomatoes
Bunch of Basil
Half Garlic Clove
Red Wine Vinegar

Topping:
125g ball of Mozzarella
Shaved Parmesan Cheese
Half a fresh red chilli
Pine Nuts

DIRECTIONS

1) Roast Veg
Heat oven to approx 210 (aka HOT!). Chop a mixture of your favourite veges into bite-sized cubes and wedges. (Root vegetables are best!). Transfer to a roasting dish and sprinkle with olive oil, salt, and pepper. Toss together to coat, and arrange a few springs of rosemary around the tray.  Then pop in the oven for 10-15mins. Whilst cooking, prepare dough, and sauce.

TIP: Use whole bulbs of garlic, with skin on – delicious roasted!
Just slice the top off the bulb, and place top down in the oil, so that the cloves can soak it up.

2) Dough
Add SR Flour, water, oil, salt & pepper to your food processor/ blender. Use the regular chopping blade to mix. Whizz for less than a minute, until it forms a gluggy ball. Spoon dough onto a floured surface (bench top), then sprinkle more flour over the dough. Roll out with floured rolling pin, til dough is approx 8mm thick.

To lift, fold in the left and right ends, then top and bottom, to form a parcel. Transfer to pan and unfold. Push dough around to cover pan.

Rinse food processor to make sauce!

3) Sauce
Of course you can use a jar… but fresh is SO much healthier and tastier!

Using the food processor again, add the tin chopped tomatoes, a few handfuls of basil, half garlic clove, a drizzle of red wine vinegar, a dash of olive oil, and pinch of salt. Blend until smooth. Tip the sauce over the pizza, and spread around evenly.

If you haven't already... take the veges out of oven, and set aside.

4) Topping
Break off chunks of mozzarella and distribute around pizza. Layer with roast vegetables, and finally cover with shaved Parmesan, finely diced chilli, & pine nuts.

Bake on top shelf of oven for 8-10mins. Then check, cut, turn, possibly cook for another 5mins - depending on your oven. Cook to your perfection!

Slice and serve with a rocket salad and a glass of red. Enjoy!

Serves 4