Salads 2

KIWI FRUIT AND AVOCADO SALAD

 Prepare the Dressing:

1 dessertspoon of finely grated orange zest

2 tablespoons lime juice

3 tablespoons apple juice

2 tablespoons finely chopped, fresh mint

1 teaspoon of Dijon mustard

 ½  teaspoon of salt

2 tablespoons refined coconut oil (only refined because unrefined has an intense coconut flavour)

Put all the ingredients into a lidded jar, shake well, and let them marinate in the fridge overnight before using.

Salad Ingredients:

1 bunch of watercress

4 peeled and sliced Kiwi fruit

1 cup of finely diced celery

2 large peeled and sectioned avocados

1 small crisp lettuce

 ½  cup of sunflower seeds

Remove large stems from the cress but leave them as sprigs. Tear the lettuce into pieces. Toss all the ingredients together, except for the avocados and sunflower seeds. Just before serving, drizzle the dressing over the arrangement, add the avocados, and garnish with the sunflower seeds.

LENTIL AND RICE SALAD

Lentil health benefits: All lentils contain high protein levels, increasing physical energy and lowering cholesterol levels. They have a high fibre content that reduces the risk of heart disease, slows digestion, keeps the nervous and immune systems healthy, and stabilises blood sugar levels. Lentils are great for weight loss because they are low in calories, but still leave one feeling satisfied. Lentils are rich in iron and a notable source of B vitamins. They feature as a nourishing and essential dish in ancient cultures. They are given a starring role in one of the famous Grimm's Fairy Tales, when the jealous stepmother of Cinderella tells her she can go to the ball if, and only if, she can separate brown lentils from ashes.

1 cup of long-grain white rice

1 cup brown lentils

4 cups cold water

2 cups boiling water

¾  cup fruity olive oil

8 large brown onions, peeled and finely sliced

½  teaspoon black pepper

1 ½  teaspoons salt

1 teaspoon of ground cumin (optional)

1 dessertspoon of ground cinnamon (optional)

1 cup of sultanas (optional)

juice of one lemon lemons

1 cup of Pine nuts (for garnish)

½ cup of finely chopped parsley

Rinse lentils well, put them in a lidded pot with cold water, and simmer until tender but not mushy. Depending on the type of lentils, you may need to add an additional cup of water. Meanwhile, gently fry onions in oil, stirring constantly until they are coloured a rich brown. When the lentils are tender, remove them from heat, and add half the onions plus half the oil, the rice, salt, pepper, and boiling water. Lid the pot, return it to the heat, and simmer until the rice is tender, adding more water if needed. Add raisins, cinnamon, and cumin; stir lightly. Stand the lidded pot in cold water for fifteen minutes. Add lemon juice, stir once only, and transfer the hot salad to a flat serving dish, forming a mound in the centre, to which the remaining onions should be added. Lightly roast the pine nuts, then decorate your salad with a circle of pine nuts, followed by parsley, and finally, more pine nuts.

Serve warm or cold with spinach or lettuce leaves, pickles and fresh bread.

MIXED RICE SALAD

White Rice has health benefits despite being stripped of its natural nutrients. Its low fibre content relieves morning sickness and diarrhea. White rice is easily digested and contains all the amino acids that help maintain healthy eyesight, hair, and skin, as well as support the glands, heart, lungs, brain, and nervous system. Brown Rice is nutritionally dense, is a good source of vitamins B2 and B3, and is a super source of dietary fibre. The manganese and magnesium contents promote healthy bones, while their selenium counteracts the effects of free radicals. Black Rice is a natural anti-inflammatory and antioxidant, rich in iron and fibre. Wild Rice is not a grain. It is an aquatic grass seed with approximately double the protein and richer in the amino acid Lysine, which helps lower cholesterol and promotes healthy bones. Wild rice is a source of zinc, which helps protect the liver and boost the immune system. Laboratory tests show wild rice contains 30 times more antioxidants than white rice.

Make the Dressing:

3 tablespoons finely chopped ginger

1 dessert spoon of lemongrass, finely chopped

3 tablespoons apple cider vinegar

2 tablespoons olive oil

freshly ground black pepper and salt to taste

Put vinegar, oil, lemongrass and ginger in a lidded jar, shake well, refrigerate, and let marinate for 24 hours.

Salad Ingredients:

1 cup jasmine rice

1 cup brown rice

1/2 cup wild rice

1 large can of corn kernels

3 tablespoons fresh coriander, chopped

Edible flowers for garnish.

Mix wild and brown rice, rinse until the run-off water clears, and steam until tender. Steam and drain the Jasmine rice, then mix with wild and brown rice. Drain the corn, discard the liquid, toss the corn with the mixed rice, and add the coriander. Strain the dressing, add salt and pepper to taste, and toss lightly with the salad ingredients. Garnish with edible flowers.

MUSHROOM SALAD.  The best raw mushrooms for salads are Portobello (they offer a robust flavour), white button mushrooms ( a gentler taste), and enoki, which are crunchy and delicate. Mix any varieties you fancy.

Dressing ingredients and instructions:

1 tablespoon of apricot jam

1 cup of vegan cream (I use Flora)

2 tablespoons of fresh lemon juice

1 teaspoon cracked black pepper

½ teaspoon finely ground Himalayan salt

Blend all ingredients and put aside.

Salad Ingredients:

4 cups of destalked, sliced, very fresh mushrooms

A large iceberg lettuce or another with crisp leaves

Garnish:

1 tablespoon of sweet paprika

2 tablespoons toasted, slivered almonds

Toss the mushrooms with your dressing. Line a shallow serving dish with loose lettuce leaves. Pile the mushrooms on top, sprinkle with the paprika, and decorate with almonds.

PUMPKIN SALAD

Ingredients:

1 medium-sized pumpkin

3 tablespoons finely grated orange zest

4 slices of cubed, stale bread

1 cup of roasted sesame seeds

1 dessertspoon of garamasala

1/2 cup olive oil

olive oil spray

Garnish:

1 cup finely chopped, fresh basil leaves

Peel the pumpkin, cut into bite-sized pieces, and spray with olive oil. Bake till tender but not soft. Remove the dish from the oven and set it aside. Fry the bread in olive oil till golden. Toss everything together, leaving the pumpkin till last, as you don’t want it mushy.

Garnish with basil.

SPINACH, WALNUT AND TOFU-YOGHURT SALAD -Make the tofu-yoghurt dressing 2 days before making this salad:

Dressing ingredients and instructions:

1 packet of firm tofu

1/8 cup of raw sugar

1/8cup feresh lemon juice

½ teaspoon garam masala

1 teaspoon of ground cumin

1 teaspoon Himalayan pink salt, finely ground

½ teaspoon of cracked black pepper

First, powder your sugar in a coffee blender. Chop the tofu into small chunks, then add it to a blender with lemon juice and sugar, and blend until smooth and creamy. Add the other ingredients and blend again. Transfer your dressing to a jar or bowl, cover it, refrigerate, and stir gently three times daily.

Make Salad:

400g of spinach (weighed after it has been stemmed

2 cups of roughly chopped walnuts

Just before serving, dry-roast the walnuts until they slightly deepen in colour, then set aside to cool. Wash the spinach, plunge it into freshly boiled water to soften, drain, and dry it. Roughly chop the leaves. Toss the spinach in your dressing, fork in ¾ of the walnuts, and then garnish with the remaining walnuts.

Serve as a main course with hot bread and hummus, or as a side salad.

WATERMELON SALAD

The simplest of all salads, and always well received. My favourite is peeled and chopped into bite-sized watermelon pieces tossed with fresh, finely chopped mixed green herbs. The following recipe boasts tangy, sweet, and sour elements that complement spicy dishes.

Ingredients for dressing:

¼ cup lime juice

½ cup of light oil (I use grapeseed)

2 tablespoons fresh, finely chopped coriander

Add oil, juice, and coriander to a lidded jar, shake well, and let your dressing marry in the refrigerator overnight.

Ingredients for salad:

½ a medium-sized watermelon

2 cups of chopped water chestnuts

2 bundles of fresh, chopped chives, parsley or scallions

Lightly toss watermelon, chestnuts, and herbs with the dressing; serve chilled.

Note: Watermelon salad doesn’t last long, so the ingredients are best combined just before serving.

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