Healthy Salads

January 17, 2012

Chicken and Quinoa Salad

 

The salad can be made ahead as the flavour improves with a little time.

Ingredients:

  • ½ cup pecan nuts
  • ½ cup uncooked quinoa
  • ½  tspn salt
  • 1 ¾  cup water
  • 1 Large organic double chicken breast fillet
  • 1 tspn black peppercorns
  • 1 small red onion, finely diced
  • 3 Tbspns parsely, chopped
  • 2 Tbspns sultanas
  • ⅓ cup natural fresh orange juice
  • ½ cup macadamia oil
  • 2 Tbsns  apple cider vinegar
  • Salt and pepper to taste.

How to make it work:

  1. In a hot dry frypan roast the pecans for a few minutes, stirring to brown evenly. Cool and chop coarsely.
  2. In a saucepan bring 1 cup of water, quinoa and salt to the boil, reduce the heat, cover the pan and simmer until all water has evaporated. Remove from the heat, fluff with a fork and stand covered for 10 minutes. Refrigerate until needed.
  3. Place the chicken fillets in a pan with the peppercorns and sliced onion and enough water to cover the chicken. Cover the pan, bring to a very gentle simmer and poach until the fillets are cooked through. Allow the chicken to cool in the poaching liquid, then remove and chop into smaller pieces.
  4. Combine chicken, rice, pecans, red onion, sultanas, and parsely in a bowl.
  5. Mix together the orange juice, macadamia oil and vinegar and pour over the salad. Toss to combine then season with salt and pepper.
  6. Cover and refrigerate overnight for flavours to develop.
  7. Bring salad to room temp to serve.


Serves 4.

Slight variation:

Add 1 cup of corn kernels & ½ cup cubed cooked pumpkin at step 4

When ready to serve, garnish with a dollop of 100% natural greek yoghurt and sprinkle with fresh mint.

 

Quinoa, eggplant and chickpea salad

 

Ingredients:

  • 1 cup water
  • ½ cup quinoa
  • 1 x Large eggplant, chopped
  • Rice Bran Oil
  • 1 x Small onion chopped
  • 1 tspn crushed garlic
  • 2 tspns ground coriander
  • ½ tspn ground cinnamon
  • ½ tspn ground cardamon
  • ½ tspn garam marsala
  • 400g can chickpeas, drained and rinsed
  • ½ cup each of fresh coriander, and parsely chopped.
  • Sea Salt to taste

Dressing:

  • ½ cup plain thick Greek style yoghurt
  • 2 Tblspns chopped mint
  • 1 tspn ground cumin

How to make it work:

  1. In a strainer wash the quinoa under running water then dry fry in a hot pan until fragrant. Place the water into a saucepan, bring to the boil and stir in the quinoa. Simmer covered until all water has evaporated. Remove from heat, fluff with a fork and leave for antoher 10 minutes.
  2. Heat the rice bran oil in a fry pan and fry the onion gently until very soft, then add the garlic and ground spices. Cook for a few minutes more. Add the eggplant to the pan and cook, stirring, until golden brown, adding extra oil if necessary. Add the chickpeas, and stir till heated through. Remove the pan from the heat and stir through the coriander, parsely and quinoa. Season to taste with salt.
  3. To make the dressing, in a bowl combine the yoghurt, mint and cumin then mix.
  4. Serve the salad warm or at room temperature drizzled with dressing.

Serves 4.

 

Panzanella Salad

 

Traditionally this salad has bread in it..as in my photo. However,the recipe I am posting is gluten free, so I have REMOVED the bread!!!!

Ingredients:

  • 1 Tbsn balsamic vinegar
  • 50 ml olive oil
  • 100g cooked cannellini beans, rinsed
  • 2 roma tomatoes, chopped
  • 1 lebanese cucumber, chopped
  • ½ small red onion, finely diced
  • 1 tbsn baby capers, rinsed
  • 100g pitted black olives
  • 1 Tbsn shredded basil

How to make it work:

  • In a glass jar with a lid combine the balsamic vinegar with the olive oil and shake well. In a bowl combine the rest of the ingredients, mix well, then pour over the dressing and toss the coat evenly.
  • Serve with grilled fish or chicken- any protein source you prefer.

Easy !! Got to love that!!!!

 

Tuna Salad Nicoise

Ingredients:

  • 250g green beans, blanched
  • 1 cup red cherry tomatoes, halved
  • 1 cup yellow tiny tomatoes, halved- if available
  • ½ cup roasted capsicum, sliced
  • 1 x 200g can cannellini beans, rinsed and drained
  • ½ cup small black olives, pitted
  • 185g fresh tuna preferably. I don’t like canned stuff.
  • ½ small red onion, finely diced
  • 4 eggs, hard boiled, peeled and quartered
  • Traditional tuna nicoise salad has potatoes. I have removed them, I don’t eat them as they are hard to digest.

Dressing:

  • 2 Tbspns olive oil
  • 2 tspns balsamic vinegar
  • ½ tspn chopped basil

How to make it work:

  1. In a large bowl, combine all the salad ingredients except the hard boiled eggs.
  2. Char grill or BBQ your tuna if you have fresh tuna.
  3. Toss salad to combine, season to taste with sea salt and ground pepper;  then gently add the tuna on top, and hard boiled eggs.
  4. For dressing, combine all ingredients in a jar and shake well.

Serves 4.

 

Buffalo Mozzarella, with Fresh Basil and Organic Tomatoes

 

This is such a basic salad, and yet so tasty and filling. I love it.

  • Pick some fresh basil from your herb garden. You do have a little herb garden don’t you??? We have just grown one ourselves and can’t believe we didn’t do it sooner. Oooh the taste!!!!  Slice up some organic tomatoes, grown in your little garden to? ..No I don’t have tomatoes growing on the balcony yet.. but they are planted so watch this space..! Slice your buffalo mozzarella and place accordingly.
  • Mix up some freshly squeezed lemon juice and olive oil for a dressing and lightly drizzle.
  • Sea salt and pepper to taste.

Clean whole food, fresh tasty and delicious

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