5-a-Day fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They’re an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent
5-a-Day fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They’re an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.
The Big Salad
- 45 ml walnuts or almonds in their skins (coarsely chopped )
- 400 g can chickpeas (drained and rinsed)
- 1 small onion (thinly sliced)
- 1 red pepper (sliced)
- 250 ml carrot (grated or thin julienne strips)
- 250 ml cauliflower or broccoli florets
- 60 ml olive vinaigrette
- 1 pillow-pack mixed lettuce
- 125 ml feta cheese (crumbled )
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In a small, heavy, dry pan, toast the walnuts or almonds over medium heat until they smell nutty
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Turn onto a plate
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Combine the chickpeas, onion, peppers, carrots and cauliflower or broccoli and add ± 30 ml olive vinaigrette
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Toss to coat
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Toss the salad greens with the remaining 30 ml vinaigrette
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Top with the vegetable mixture, the toasted nuts and feta and serve
Olive Vinaigrette
This dressing will keep for ±10 days in the refrigerator.
- 125 ml balsamic vinegar
- 83 ml extra virgin olive oil
- 83 ml canola oil
- 30 ml coarse-grained mustard
- 12 calamata olives (pitted and chopped)
- 7 ml brown sugar (or honey)
- 5 ml dried basil
- salt and freshly ground black pepper
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Combine all ingredients in a jar with a tight fitting lid and shake well
Confetti Salad
- 2 small baby red cabbages (very finely shredded)
- 2 small baby green cabbages (very finely shredded)
- 150 g fresh spinach (very finely shredded)
- 1 pineapple (julienned)
- 4 medium carrots (julienned)
- 1 medium green pawpaw (julienned)
- 6 spring onions (cut on diagonal)
Dressing
- 60 ml soft brown sugar
- 30 ml light olive oil
- 45 ml sesame oil
- 30 ml freshly chopped ginger
- juice of 1 lemon
- 90 m rice vinegar
- 5 ml salt
- pepper
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Mix all salad ingredients together and set aside in the fridge
Dressing
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Mix the dressing ingredients together and set aside
Watermelon & Pineapple Salad
- 500 g watermelon (cut into bite sized chunks)
- 500 g pineapple (cut into bite sized chunks)
- 1 onion (thinly sliced)
- 15-30 ml coriander
- 15-30 ml mint (chopped)
- 90 ml lime juice
- 30 ml red wine vinegar
- freshly ground black pepper
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Place the fruit, onion, coriander, lime juice and vinegar in a bowl
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Toss, add pepper to taste, then chill before serving
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This salad is delicious served with gammon, ham or braaied pork
Egg-plant Pinwheels
- 2 walnuts or almonds in their skins (coarsely chopped )
- 400 g can chickpeas (drained and rinsed)
- ±50 small onion (thinly sliced)
- 15 ml red pepper (sliced)
- 1 carrot (grated or thin julienne strips)
- 1 large or 2 medium egg-plants (thinly sliced lengthways)
- 30 ml olive oil
Dressing
- 30 ml olive oil
- 30 ml tomato pesto
- 1 dash Tabasco
- 1 dash balsamic vinegar
Dressing
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Combine all the dressing ingredients together and mix well
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Set aside
Salad
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Grill the red peppers until blackened then set aside to cool in a plastic bag
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When cool, peel
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Blanch the sliced courgettes in boiling water for a few seconds and refresh in cold water
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Repeat with the basil leaves
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Cut the peeled red peppers into strips and toss with their juices and the 15 ml of Balsamic vinegar
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Brush the thinly sliced egg-plant lightly with olive oil
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Place on a baking tray and roast until just tender, turning once at 220°C for ± 10 minutes
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Lay a piece of plastic wrap or baking paper onto the work-surface
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Arrange a single line of overlapping eggplant slices onto it
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Cover with a layer of courgettes, then a layer of red pepper, sliced or grated cheese and finally a layer of basil leaves
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Sprinkle over the dressing and spread evenly
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Roll up firmly to form a thin log
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Repeat with the remaining ingredients