Christmas themed cranberry and baby spinach salad

Ingredients:

  • 1 packet baby spinach
  • 2/3 cup flaked almonds, toasted
  • 1 cup dried cranberries
  • 1/4 cup white wine vinegar
  • 2 Tbsp apple cider vinegar
  • Tbsp raw honey
  • 1/2 cup olive oil
  • 1 Tbsp finely minced onion
  • 2 Tbsp sesame seeds , toasted

Method:

For the dressing:

  1. Whisk together the white wine vinegar, apple cider vinegar and honey until it is well combined.
  2. Stir in olive oil, onion and sesame seeds. Set aside.

For the salad:

  1. Add the baby spinach, almonds and cranberries to a festive salad bowl/plate. Drizzle dressing over salad and toss. Serve immediately.

 

A Mother’s Day lazy lunch – Chicken and Blood Orange Tabbouleh Salad

Serves 4

Ingredients:

  • 1 large Chicken breast fillet
  • 3 Blood oranges
  • 1 pinch Chilli flakes
  • 1 small bunch coriander
  • 1/4 tsp Garlic powder
  • 1 small bunch parsley
  • 4 Spring onions
  • 200g Bulgur wheat
  • 1/4 tsp Cinnamon, ground
  • 2 tbsp olive oil
  • 400ml Water

Method:

  1. Start by cooking the bulgur wheat. Pour 1 tablespoon of oil into a small saucepan along with the cinnamon and heat gently until starting to sizzle. Add the bulgur wheat and stir.
  2. Continue to cook over medium heat for a couple of minutes until the bulgur wheat smells toasted and fragrant. Add the water and a pinch of salt and bring to the boil.
  3. Cover with foil or a tight-fitting lid and turn the heat down as low as it will go. Cook for 10 minutes and turn off the heat. Leave to steam for 5 minutes before fluffing up the grains with a fork. Set aside to cool.
  4. Cut the chicken into very small bite-sized pieces. Place in a small bowl along with the zest of 1 blood orange and the garlic powder, chilli flakes and a good pinch of salt. Mix together well.
  5. Heat 1 tablespoon of oil in a frying pan and add the chicken pieces. Fry the chicken pieces over medium heat until cooked through.
  6. In a large bowl mix together the cooled bulgur wheat, the blood orange chunks and the juice of 1 blood orange, the herbs and the spring onions. Taste and season if needed and add a drizzle of oil if liked. Serve with the chicken on top or mixed throughout if preferred.

Quinoa with blueberries, strawberries, mango salad and a honey lime dressing.

This easy and healthy Quinoa Fruit Salad goes well with any summer meal.

 

Ingredients ( 6 servings as a side dish)

  • 1 cup quinoa
  • 2 cups water
  • Pinch of salt
  • For the Honey Lime dressing (optional)
  • Juice of 1 large lime
  • 3 tablespoons honey
  • 2 tablespoons finely chopped fresh mint

For the fruit:

  • 1 1/2 cups blueberries
  • 1 1/2 cups sliced strawberries
  • 1 1/2 cups chopped mango
  • Extra chopped mint, for garnish-optional

 

Method

  1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium pot and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
  1. To make the Honey Lime Dressing: In a medium bowl, whisk the lime juice, honey, and mint together until combined.
  1. In a large bowl, combine quinoa, blueberries, strawberries, and mango. Pour honey lime dressing over the fruit salad and mix until well combined. Garnish with additional mint, if desired. Serve at room temperature or chilled.

 

Note: use your favourite fruit in this salad. Blackberries, peaches, kiwi, raspberries, pineapple, grapes, etc. are great options!

 

Beetroot and Chickpea Salad

Whether you roast/boil it whole, blend into a classic soup or drink as juice, beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants.

Ingredients

  • 400g cooked beets, quartered
  • 400g cooked chickpeas
  • 1 red onion, sliced
  • 100 gram (large handful) spinach leaves, washed
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • ¼ tsp mustard powder
  • 1 clove garlic, crushed.
  • 90g low-fat feta, crumbled
  • 2 tbsp walnuts
  • pinch of black pepper

Method

  1. Place beets, chickpeas onion and spinach leaves in a large bowl.
  2. In a small screw-top jar, add olive oil, vinegar, mustard and garlic and shake to combine to make dressing.
  3. Drizzle dressing over salad vegetables and toss to combine.
  4. Sprinkle with feta and walnuts and, season with black pepper and serve immediately.

Basil Pesto Chicken and Hummus Couscous

For the chicken

Ingredients:

  • 2 handfuls of basil
  • 1 handful cashews
  • 2 glugs olive oil
  • 1 clove garlic
  • 2 chicken breasts
  • salt and pepper

Method:

  1. Blend pesto ingredients and add to the chicken while frying.

For the hummus and couscous

Ingredients:

  • 1/2 tin chickpeas
  • 1 glug olive oil
  • 30g feta
  • cumin, coriander and dried chilli
  • 1 cup dry couscous

Method:

  • Hummus: Blend chickpeas, olive oil, feta and spices.
  • Cook couscous in 2 cups water (pour boiling water over dry couscous and cover for about 20 minutes until cooked).
  • Mix the hummus and couscous and add some extra chickpeas.

Exchanges:

1 chicken breast = 3 fats + 3 protein

1/2 cup couscous = 1 starch + 1/2 protein + 2 fats

Roasted Maple Sprouts with Hazelnuts

Ingredients

Serves 4 as a side dish

  • 200g of brussel sprouts
  • sweet potato (200g)
  • 50g of blanched hazelnuts
  • 100g of pomegranates
  • 2 tablespoon of maple syrup (Optional)
  • 1/2 a teaspoon of chilli flakes

Method:

  1. Pre-heat the oven to 180C
  2. Slice the sprouts in half and then the sweet potato into eights (you want the sweet potatoes to be roughly the same size as the sprouts)
  3. Place the sprouts and sweet potatoes in a baking dish. Sprinkle the chilli flakes, salt and pepper over them and the drizzle them with olive oil
  4. Let them cook for about thirty minutes, until they start to go a golden brown. Then take them out and add the hazelnuts before placing the tray back into the oven for another 8-10 minutes, so that the hazelnuts turn a golden brown too
  5. Remove the tray from the oven, drizzle the maple syrup over the brussel and sweet potato mix and stir in the pomegranates and enjoy!

 

Exchanges:

1 serving = 2 cups = 2 veg, ½ cup starch, 1 fat, ½ cup fruit

Inspired by Deliciously Ella 🙂

Broccoli and Strawberry Salad

Ingredients

Serves 6 as a side or 3 as a main

  • 400g broccoli
  • 1/2 a punnet of strawberries
  • 2 handfuls of spinach
  • 1/2 avo
  • 2 sprigs of spring onion
  • Cucumber
  • Cherry tomatoes
  • 1/2 cup lightly toasted and salted pumpkin seeds

Method:

  1. Steam the broccoli for about 5 minutes.
  2. Lightly toast the seeds in a sprinkling of salt and cumin.
  3. Chop all your veggies.
  4. Toss in 1 tbsp olive oil and balsamic vinegar.

Exchanges:

1 serving = 2.5 cups  = 2 veg, 1 fat, 1/2 fruit

Sundried Tomato and Basil Hummus

Ingredients

  • 400g tin of chickpeas
  • 80g sundried tomatoes
  • 150ml  olive oil
  • 5 tablespoons of water
  • handful of basil leaves
  • 1 juicy lemon
  • 1 heaped tablespoon of tahini
  • 1.5 cloves of garlic
  • 1 teaspoon of cumin
  • 1/2 red chilli pepper
  • salt and pepper to taste
 Method
  1. Toss the ingredients into a blender. Blend on high until smooth.
  2. Serve with crackers or crudites. EASY 🙂

Roast Carrot and Chili Hummus

Ingredients

  • 400g tin of chickpeas
  • 2 carrots
  • 150ml  olive oil
  • 5 tablespoons of water
  • 2sticks of rosemary
  • 1 juicy lemons
  • 1 heaped tablespoons of tahini
  • 1.5 cloves of garlic
  • 1 teaspoon of cumin
  • 1/2 red chilli pepper
  • salt and pepper to taste
 Method
  1. Chop the carrots into rounds and roast in a preheated oven at 180 degrees C for 45min.
  2. Add the carrots and the rest of the ingredients into a blender. Blend on high until smooth.
  3. Serve with crackers or crudites.

Power Crunch Salad

(Serves 2)

Ingredients

  • 2 big handfuls of Kale
  • 1/4 of a Cucumber
  • 2 Carrots
  • 2 tbsp Sesame seeds
  • 1/2 cup Red kidney beans
  • 1/2 cup cooked (1/4 cup raw) Lentils
  • 2 tbsp Sunflower seeds
  • 60g Cashews
  • 1 tbsp Goji berries
  • 6 Dried apricots
  • Dressing ingredients
  • 2 tbsp Apple cider vinegar
  • 1/2 tsp Turmeric
  • 1 tbsp Garlic
  • 4 tsp Olive oil
  • Chop the kale and grate the carrot and cucumber

Method

  1. Boil the lentils for 20 minutes in a dash of salt.
  2. Mix the drained lentils and kidney beans with the salad mix.
  3. Sprinkle the cashews, seeds, gojis and apricots over the salad.
  4. In a separate bowl mix the dressing ingredients and pour over the salad.

Exchange breakdown per serving 

  • Milk –
  • Veg 2
  • Fruit 1.5
  • Starch 2
  • Protein 2
  • Fat 5 (you can cut this but only choosing one type of seeds or omitting the cashews or olive oil)