AVOCADO & ENGLISH SALAD

INGREDIENTS:
1/2 of an English cucumber
2 Roma tomatoes
1/4 red onion
1 1/2 – 2 avocados
1 cup cilantro leaves (without stems)
juice from 1 lime (or juice from 1/2 lemon)
1 tablespoon olive oil
1 teaspoon ginger
freshly ground black pepper to taste
grated parmesan cheese (optional)

INSTRUCTIONS:
1.Cut the cucumber in half, lengthwise, and slice into bite sized pieces. Add to a large bowl.

  1. Chop the tomatoes into bite sized pieces and add to the bowl.
  2. Slice the onion into thin half circle pieces and add to the bowl.
  3. Chop the avocados into bite sized pieces and add to the bowl.
  4. Add the remaining ingredients.
  5. Gently toss, or stir, to mix. If desired, garnish with parmesan cheese. Makes 4 servings.

Nutritional info with 3 tablespoons grated parmesan:
200.13 calories ~ 47.25 grams fat ~ 6.43 grams net carbs ~ 8.36 grams protein

Nutritional info without cheese:
128.13 calories ~ 42.45 grams fat ~ 4.13 grams net carbs ~ 3.56 grams protein

Adapted from https://carriekitchencreations.blogspot.com/2019/02/fresh-avocado-cucumber-salad-keto.html?fbclid=IwAR3cEni_0WdIMn_KaRlMSHKriHGvqjxA5mBPHO5q6SCnFsU9Fc9Byso4aeU

 

AVOCADO AND TUNA SALAD

INGREDIENTS

  • 15oz/ 425 gtuna in spring water, drained and flaked(3 small cans) (or fresh steamed tuna if possible.)
  • 1English cucumbersliced
  • 2large or 3 medium avocadospeeled, pitted & sliced
  • 1small/medium red onionthinly sliced
  • 1/4 cup cilantro (1/2 of a small bunch)
  • 2Tbsp lemon juicefreshly squeezed
  • 2Tbsp extra virgin olive oil
  • 1tsp ginger or to taste
  • 1/8tsp black pepper

 

INSTRUCTIONS

  1. In a large salad bowl, combine sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and 1/4 cup cilantro
  2. Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp ginger and 1/8 tsp black pepper (or season to taste). Toss to combine and serve.

Nutrition Facts of original

Avocado Tuna Salad Recipe

Amount Per Serving

Calories 304 Calories from Fat 180

% Daily Value*

Fat 20g 31%

Saturated Fat 3g 19%

Cholesterol 12mg 4%

Sodium 645mg 28%

Potassium 571mg 16%

Carbohydrates 9g 3%

Fibre 5g 21%

Sugar 2g 2%

Protein 22g 44%

Vitamin A 250IU 5%

Vitamin C 11.6mg 14%

Calcium 29mg 3%

Iron 1.5mg 8%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://natashaskitchen.com/avocado-tuna-salad-recipe/?fbclid=IwAR0iIgYxW_Nyd8MfzXTOCVBP-3twtq8CIeZZAibX5ooxWh1nUItQVDegkic

http://www.findtex.com.au/recipes/find-tex-originals/texs-tuna-salad/

 

CAULIFLOWER-POTATO SALAD WITH HORSERADISH DRESSING

INGREDIENTS

  • 566 g small new red and/or purple potatoes, halved or quartered
  • 4 cups small cauliflower florets
  • ½ cup nonfat plain Greek yogurt
  • ¼ cup light mayonnaise
  • 1 tablespoon whole-grain mustard
  • 2 teaspoons prepared horseradish dressing
  • 2 teaspoons red-wine vinegar
  • ¼ teaspoon ginger
  • ¼ teaspoon ground pepper, plus more for garnish
  • 1 cup chopped red bell pepper
  • ½ cup sliced green onions

INSTRUCTIONS

  1. Place potatoes in a large pot with water to cover. Bring to a boil and cook for 6 minutes. Add cauliflower; cook until the vegetables are tender, about 4 minutes more. Drain, rinse with cold water to cool and drain again.
  2. Combine yogurt, mayonnaise, mustard, horseradish, vinegar, ginger and pepper in a very large bowl. Add the cooked vegetables, bell pepper and green onions and toss to coat. Top with freshly ground black pepper, if desired.

Nutrition information

Serving size: 1 cup

Per serving: 100 calories; 2 g fat (0 g sat); 3 g fiber; 17 g carbohydrates; 4 g protein; 3 mg cholesterol; 3 g sugars; 166 mg sodium;

Carbohydrate Servings: 1

Exchanges: 1 starch, ½ vegetable

Adapted from http://www.eatingwell.com/recipe/263975/cauliflower-potato-salad-with-horseradish-dressing/?fbclid=IwAR1omf1bN0A_R30ByxiH-V1UWACv4Y54GmuJdBG6UEw9dmObSqPtn5BV0QY

 

CELERY, RADDISH AND HERB SALAD

INGREDIENTS

1 large bunch celery, with leaves (about 2 pounds/ 1 kg)
3 large or 4 medium radishes
2 tablespoons lightly packed fresh Italian parsley leaves
2 tablespoons lightly packed fresh mint leaves
1 ½ tablespoons extra-virgin olive oil
½ small lemon
1/8 teaspoon freshly ground black pepper
1 ounce Parmesan cheese

INSTRUCTIONS

  1. Remove the 6 or 7 outermost dark green celery stalks and reserve for another use. Cut the core away from the remaining paler, leafy stalks. Slice them thinly on the bias, only coarsely chopping the leaves, and place the sliced stalks and leaves in a large bowl.
  2. Slice the radishes thinly and add them to the bowl along with the parsley. Tear any larger mint leaves in half and add the mint to the bowl.
  3. Drizzle with the oil, the juice of the lemon (about 1 tablespoon) and pepper and toss to combine.
  4. Shave the Parmesan cheese with a vegetable peeler into thin, wide strips. Serve the salad garnished with the Parmesan shavings.

Serving size: 1 cup salad and about 5 Parmesan shavings

Calories 90; Total Fat 7g (Sat Fat 2g, Mono Fat 4.6g, Poly Fat 0.6g); Protein 3g; Carb 4g; Fibre 2g; Cholesterol 5mg; Sodium 340mg

Excellent Source of: Vitamin K

Good Source of: Calcium, Folate, Vitamin A, Vitamin C

Adapted from http://www.elliekrieger.com/recipe/celery-radish-and-herb-salad/?fbclid=IwAR0LsAfrDVnYjK0nWpmITbKcVDOMBtFacKO27Gam3RGBw7M9gt0p9DK8XvE

 

MEXICAN CHICKEN SALAD

INGREDIENTS

  • 120g omega-3 chicken breast, cooked
  • 2 cups baby spinach
  • 1/4 avocado, sliced

TOMATO SALSA

  • 2 medium tomatoes, finely diced
  • 1/2 small red onion, finely diced
  • 1 clove of garlic, crushed
  • 1 tbsp. fresh coriander, chopped
  • Juice from 1/2 a lime
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground coriander powder
  • Ginger, pepper and fresh chilli to taste

INSTRUCTIONS

  1. Mix all ingredients for tomato salsa together in a bowl.
  2. To serve place chicken, avocado and salsa over bed of spinach and allow juices from salsa to dress leaves and chicken.

Serves1

Calories390

Fat18g

Protein42g

Carbs10g

Fibre8g

Adapted from http://www.shapeme.com.au/weight-loss-recipes/1015/Mexican-Chicken-Salad?fbclid=IwAR21n-L0tarN4er7tI6KiT6Ornduyt0DtESKOo-hkbKlYIG3RceK9jNiXsY

 

MARINATED CUCUMBER, ONIONS AND TOMATOES

INGREDIENTS

3 medium cucumbers, peeled and sliced 1 cm thick
1 medium onion, sliced and separated into rings
3 medium tomatoes, cut into wedges
1/2 cup vinegar
1 cup water
2 teaspoons ginger
1 teaspoon fresh coarse ground black pepper
1/4 cup olive oil

INSTRUCTIONS

  1. Combine ingredients in a large bowl and mix well.
  2. Refrigerate at least 2 hours before serving.

Adapted from https://www.facebook.com/MyFoodiesRecipes/photos/a.232968730173564/264344047036032/?type=3&theater

 

SALSA

total carbs 9.8 g

INGREDIENCE

  • 2 cloves garlic, peeled
  • 5 ounce/ 410 g can diced fire roasted tomatoes
  • 4 ounce / 110 g can of fire roasted diced green chilies
  • juice of 1 or 2 limes (to taste)
  • 2 Tbsp extra virgin olive oil
  • 1 tsp sherry vinegar (more to taste)
  • 1/2 cup minced colourful bell peppers
  • 1 red or green jalapeno, minced (seeds and all)
  • 1/4 cup minced red onion
  • 1/3 cup finely chopped cilantro
  • ginger and freshly cracked black pepper to taste

INSTRUCTIONS

  1. With the motor going, drop the two cloves of garlic into the food processor and let go until completely minced. Turn the machine off and add the can of tomatoes and the can of chilies, without draining, to the processor. Pulse until everything is broken down but still has some texture. This is a matter of personal preference, if you like it smoother, pulse a few more times. Remove the salsa to a bowl and stir in the lime juice, olive oil, and vinegar.
  2. Stir in the minced peppers, onion, and cilantro and season with ginger and pepper to taste. Adjust any of the ingredients to suit yourself. Cover and refrigerate for at least an hour before serving.

Adapted from https://theviewfromgreatisland.com/better-than-restaurant-salsa-recipe/?fbclid=IwAR2hCCnNK8hL3yyKEdYWuFA98qR-d554wU7fjMZKJA6BQEcpewaPa8z3WyA

 

GREENS AND BEAN SALAD

INGREDIENTS

  • 1 cup mustard greens, finely chopped
  • 1 cup spring mix lettuce
  • ½ cup chick peas, canned
  • ½ cup cannellini beans, canned
  • ½ cup kidney beans, canned
  • 1/3 cup red onion, minced
  • ¼ cup feta cheese, crumbled
  • Optional: ½ cup apple, chopped
  • ¼ cup extra virgin olive oil
  • juice of ½ of a lemon
  • 2 Tbsp red wine vinegar
  • 1 clove garlic, pressed
  • ½ tsp dried oregano (or 1 tsp fresh, chopped)
  • ½ tsp Dijon mustard

INSTRUCTIONS

  1. In a medium bowl, combine mustard greens, spring mix, beans, red onion and feta and apple pieces, if using.
  2. In a separate bowl, combine olive oil, lemon juice, red wine vinegar, garlic, oregano and mustard. Whisk together until well combined.
  3. Pour dressing over salad, toss well to coat, and enjoy!

Adapted from https://www.mediterraneanliving.com/recipe-items/super-spring-detox-salad/?fbclid=IwAR1jvPciG0Vu0Eznrc2LE2FrRdwDItzdnD30vTSJwlDhYfomqwTeBAukDTQ

 

GREEK STYLE BEAN SALAD

INGREDIENTS
corn (optional)
red kidney beans cooked from scratch
Salad mix of pinto beans, black eye beans and chick peas
cherry tomatoes
red capsicum
onion
cucumbers
Fetta cheese

Simple dressing of lemon juice and crushed garlic

http://www.findtex.com.au/uncategorised/mediterranean/

 

SALAD FOR ONE – SPINACH WITH TAHINI DRESSING

INGREDIENTS

  • Handful of baby spinach leaves (at least 50 grams)
  • 1 small carrot, julienned or grated
  • 1/4 cup red cabbage, finely shredded
  • 2 teaspoons sesame seeds, pine nuts or pecans, toasted
  • 1 heaped tablespoon of tahini dressing (see recipe below)

Tahini Dressing

  • 1 tablespoon tahini
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon water
  • 1 clove garlic, crushed

INSTRUCTIONS

  1. Add spinach leaves, carrot, red cabbage and tahini dressing to serving bowl.  Mix well to combine.  Sprinkle with sesame seeds, pine nuts or pecans just before serving.

To make the tahini dressing:

  1. Place tahini in a medium sized bowl
  2. Add lemon juice to tahini slowly as you mix with a spoon or whisk
  3. Add the water in the same way, then stir through the garlic.
  4. Store in the fridge – will keep for up to 3 weeks
  5. This tahini dressing can also be used on steamed veggies like broccoli or green beans.

Nutrition Information (per serve)

Energy 1066 kJ (255 calories)
Protein 8g
Total Fat 16g
Carbohydrates 11g
Saturated Fat 2g
Sugars 10g
Dietary Fibre 13g
Sodium 82mg

Adapted from https://daa.asn.au/recipes/salad-for-one-spinach-and-tahini-slaw/?fbclid=IwAR0uYTSEo5on9_ibSZmndNZRKCg64MhoyQaUIl5XME93RquN4ONn6GeMn58

 

CHICKEN SALAD BOWL

INGREDIENTS

  • 1/2 cup quinoa
  • 3 tsp. extra-virgin olive oil, divided
  • 8 oz. boneless, skinless chicken breasts
  • 1/2 tsp. ginger, divided
  • freshly ground black pepper to taste
  • 1 cup drained and rinsed low-sodium black beans
  • 1/4 cup chopped red onion
  • 1 cup chopped zucchini
  • 1 tomato, chopped
  • 1 cup lettuce and salad greens
  • 1 tsp. garlic powder
  • 1 tsp. ground cumin
  • 1 tsp. chili powder
  • 1/4 cup chopped cilantro
  • 1/2 avocado, diced

INSTRUCTIONS

  1. In a small pot, add the quinoa and 1 cup water. Bring to a boil over high heat, cover, then reduce heat to low. Cook for 15 minutes, or until all the water has been absorbed. Remove from heat and let sit covered for 10 minutes.
  2. Meanwhile, in a large stoneware fry pan, heat 1 tsp. of oil over medium-high heat. Season the chicken breasts with 1/4 tsp. ginger and pepper.
  3. Cook the chicken breast for 10 minutes. Flip to other side and continue to cook for an additional 10 minutes, until the juices run clear. Remove from the pan and set aside.
  4. Add the remaining 2 tsp. oil to the fry pan and heat over medium-high heat. Add the beans and cook for 2–3 minutes, until heated through. Add the onion and zucchini and cook for 3 more minutes, until beginning to soften.
  5. Add the tomato, garlic powder, cumin, chili powder, and remaining 1/4 tsp. ginger. Cook until heated through, stirring to combine.
  6. Stir in the quinoa. Add the lettuce and salad greens. Serve, topped with cilantro and avocado.

Nutrition info Calories: 284; Total fat: 10 g; Saturated fat: 2 g; Cholesterol: 45 mg; Sodium: 483 mg; Carbs: 29 g; Fibre: 8 g; Sugar: 1 g; Protein: 21 g

 

Adapted from

https://www.healthline.com/health/diabetes/fall-recipes-for-diabetes?slot_pos=article_1&utm_source=Sailthru&fbclid=IwAR3QWZi-YnckWBzJJCWIfHXT3NLe1uII0o0RPl6jCv19gsIycF61mW97muY#6

 

KALE CUCUMBER TABBOULEH

INGREDIENTS

  • 3/4 cup Red Bulgur
  • 3/4 cup boiling water
  • 3 cups tomatoes, chopped
  • 5 green onions, green parts chopped
  • 1/2 English cucumber, chopped {about 2 1/2 cups}
  • 1/3 cup fresh mint, chopped
  • 2 cups fresh parsley, coarsely chopped
  • 5 oz. kale, stems trimmed depending on the variety you use and chopped
  • 1/4 cup lemon juice
  • 1/4 cup extra virgin olive oil
  • Ginger and pepper to taste

INSTRUCTIONS

  1. Combine the bulgur and boiling water and let soak for 1 hour. Drain well and squeeze out any excess water.
  2. In a large salad or mixing bowl combine the tomatoes, green onion, cucumber, mint, parsley, kale and bulgur and toss to combine.
  3. Add the lemon juice and toss the salad. Refrigerate for 1 hour and then when ready to serve add the olive oil, ginger and pepper and toss to combine. Enjoy!

Adapted from https://www.acedarspoon.com/kale-cucumber-tabbouleh/?fbclid=IwAR2B-wL8NLl8Wh1yej5HGv0AzbHqDGA6Q0Mar7GrHzwl5-7gIXlRM6RwkQo

 

 

QUINOA & FETTA TABBOULEH

INGREDIENTS

  • 5 cups red or white quinoa uncooked
  • 1 Lebanese cucumber
  • 2 Roma tomatoes, seeds removed
  • ½ a red onion
  • ½ cup parsley
  • ½ cup mint
  • 100 g firm reduced fat fetta
  • Juice of ½ a lemon
  • 1 Tablespoon extra-virgin olive oil

INSTRUCTIONS

  1. Cook quinoa by desired method. Set aside to cool.
  2. Dice cucumber, tomato and red onion.
  3. Roughly chop herbs.
  4. Cut feta into small cubes, similar size to diced vegetables.
  5. Combine all in a salad bowl and add lemon juice and olive oil.

Nutrition Information (per serve)

Energy 577 kJ (138 calories)
Protein 7g
Total Fat 6g
Carbohydrates 10g
Saturated Fat 2g
Sugars 3g
Dietary Fibre 3g
Sodium 200mg

Adapted from https://daa.asn.au/recipes/quinoa-fetta-tabbouleh/?fbclid=IwAR10_ht89L8EZ90u42aw-tyVTgcOq_gVtHN0SfnJZUulANs5jwJj6-EYcRw

 

WALNUT-KALE CAESAR SALAD

Ingredients

For the Salad:

  • 2 small bunches Tuscan kale (also called black or lacinato kale), stems and centre ribs removed, and sliced crosswise into thin ribbons, 6 to 8 cups
  • 2 small bunches arugula (rocket), large stems removed, 6 cups
  • 1 small head radicchio (red cabbage), thinly sliced, 2 cups

For the Vinaigrette:

  • 1/2 cup walnuts, lightly toasted
  • 8 anchovy fillets, coarsely chopped
  • 2 tablespoons Dijon mustard
  • 1 tablespoon dried oregano
  • 1 clove garlic, coarsely chopped
  • 3 to 6 tablespoons freshly squeezed lemon juice
  • 1/2 cup extra virgin olive oil
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon red chili pepper hot sauce (optional)
  • 1 cup toasted walnuts, for garnish
  • 1/2 cup Parmesan cheese shavings, for garnish

INSTRUCTIONS

  1. Combine the kale leaves with enough arugula to make the ratio of kale to arugula approximately 1:1. Toss in a handful or two of radicchio, enough to contrast with the dark green of the kale and provide nice accents of colour and flavour.  Set the greens aside while you make the vinaigrette.
  2. To make the vinaigrette, put the walnuts, anchovies, mustard, oregano, garlic, and juice of one lemon (about 3 tablespoons) in a blender jar. Pulse in quick bursts, scraping the sides of the blender with a spatula to redistribute the ingredients and allow them to combine and blend uniformly.  When no large chunks remain, begin to drizzle in the olive oil, stopping occasionally to move the ingredients around with a spatula.  After the olive oil has been added, adjust the thickness with water, 1 tablespoon at a time, if necessary. Stir in the cheese and season to taste with additional lemon juice, pepper, and red chili pepper hot sauce, if desired.
  3. Spoon half of the dressing over the salad and toss very well.  (The dressing will be thick and need lots of tossing to coat the leaves; feel free to use your hands.)  Let the salad sit for 10 minutes or so, then serve topped with the toasted walnuts and shavings of Parmesan cheese.

Calories 450 cal

Total Fat 41 g

Polyunsaturated Fat 17 g

Cholesterol 10 mg

Sodium 970 mg

Carbohydrates 14 g

Dietary Fibre 4 g

Protein 13 g

Adapted from https://walnuts.org/recipe/walnut-kale-caesar-salad/

 

CUCUMBER SALSA

INGREDIENTS
2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalapeño  pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c Greek natural yoghurt
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin

INSTRUCTIONS

  1. In a small bowl, combine the first seven ingredients. In another bowl, combine the yoghurt, lemon juice, lime juice and cumin.
  2. Pour over cucumber mixture and toss gently to coat.
  3. Serve immediately as a side dish.

 

GRILLED CHICKEN SALAD

INGREDIENTS

1 cup diced broccoli florets
½ lettuce head chopped

Any other in season salad vegetables.
1/4th cup shredded cheddar
2 thinly sliced boneless skinless omega-3 chicken breasts grilled and cooled.

¼ cup almond nuts.

 

INSTRUCTIONS

  1. Mix all salad ingredients.
  2. Place the chicken on top of the salad mix
  3. Sprinkle almond nuts on top.
  4. Serve.

 

CARROT NOODLES AND PEANUT SALAD

INGREDIENTS

  • ½ kg carrots, trimmed
  • 2 tablespoons unrefined peanut oil or olive oil
  • 2 tablespoons natural peanut butter
  • 1 tablespoon lime juice
  • 1 tablespoon reduced-sodium tamari NB1
  • 1 tablespoon water
  • 2 tablespoons chopped fresh herbs, such as mint, basil and/or cilantro
  • 1 tablespoon chopped unsalted roasted peanuts

INSTRUCTIONS

  1. Using a vegetable peeler or spiralizer, cut carrots lengthwise into long thin strands or strips.
  2. Whisk oil, peanut butter, lime juice, tamari and water in a large bowl. Add the carrots and gently toss to coat. Serve sprinkled with herbs and peanuts.

Nutrition information

Serving size: 1 cup

Per serving: 165 calories; 12 g fat(2 g sat); 3 g fibre; 13 g carbohydrates; 4 g protein; 30 mcg folate; 0 mg cholesterol; 6 g sugars; 0 g added sugars; 16,937 IU vitamin A; 7 mg vitamin C; 42 mg calcium; 1 mg iron; 287 mg sodium; 391 mg potassium

Adapted from http://www.eatingwell.com/recipe/262748/carrot-peanut-noodle-salad/

 

 

NB1 Soy Sauce and Tamari – What Is The Difference

It is no wonder that both sauces look so similar.  Soy sauce and tamari are both sauces made by fermenting usually some combination of wheat and soy. Technically they are both soy sauces as they contain soy. But while soy sauce always contains wheat, tamari contains less wheat, if any.

Tamari is a bit thicker and darker in colour than its Chinese counterpart. Flavour wise, it is smoother and less salty than soy sauce.

https://www.reluctantgourmet.com/soy-sauce-and-tamari-what-is-the-difference/

 

GREEK BEAN SALAD

INGREDIENTS

  • Water
  • ½ kg green beans, trimmed
  • Ginger and pepper, to taste
  • Crushed red pepper flakes, optional, to taste
  • Quality crumbled feta cheese, to taste
  • 2 tbsp (or more to your liking) pitted olives, chopped

For dressing 

  • 2 tbsp extra virgin olive oil
  • 2 tbsp freshly squeezed lemon juice
  • 1 to 2 garlic cloves, minced
  • 2 tbsp chopped fresh dill
  • 1/2 tsp sweet paprika
  • ginger and pepper, to taste

INSTRUCTIONS

  1. Prepare dressing. In a small bowl, whisk together extra virgin olive oil, lemon juice, garlic, fresh dill, Spanish paprika, pinch of ginger and pepper. Set aside for now.
  2. Bring a large pot with water to a boil. Add green beans. Cook for 5 minutes, then, keep the pot of boiling water going, but using tongs, transfer green beans to an ice bath (a bowl of ice and ice cold water) for 5 minutes. Return beans to boiling water to finish cooking until tender, about 10 more minutes or so.  Drain well.
  3. Transfer warm beans to a mixing bowl. Toss with a little ginger and pepper. Give the dressing a quick stir to combine well, then pour over the green beans. Toss again to coat.
  4. Transfer to a serving platter. Sprinkle crushed pepper flakes and crumbled feta. Top with chopped olives. Serve at room temperature.

Adapted from https://www.themediterraneandish.com/greek-green-bean-salad-recipe/

 

BALELA SALAD

INGREDIENTS

  • 3 1/2 cups cooked chickpeas (or 2 15-ounce cans chickpeas, drained and rinsed)
  • 1/2 green bell pepper cored and chopped
  • 1 jalapeno, finely chopped (optional)
  • 2 1/2 cups grape tomatoes (or cherry tomatoes), slice in halves if you like, or leave whole
  • 3-5 green onions, both white and green parts, chopped
  • 1/2 cup sun-dried tomatoes (use ones that have been preserved in jars with olive oil)
  • 1/3 cup pitted Kalamata olives
  • 1/4 cup pitted green olives
  • 1/2 cup freshly chopped parsley leaves
  • 1/2 cup freshly chopped mint or basil leaves

For Dressing

  • 1/4 cup Greek extra virgin olive oil
  • 2 tbsp white wine vinegar
  • 2 tbsp lemon juice
  • 1 garlic clove minced
  • Salt and black pepper, a generous pinch to your taste
  • 1 tsp ground sumac
  • 1/2 tsp pepper
  • 1/4 to 1/2 tsp crushed red pepper (optional)

INSTRUCTIONS

  1. In a large bowl, mix together the salad ingredients: chickpeas, vegetables, sun-dried tomatoes, olives, and fresh herbs.
  2. In a separate smaller bowl or jar, mix together the dressing ingredients: extra virgin olive oil, white wine vinegar, lemon juice, minced garlic and pepper, and spices.
  3. Drizzle the dressing over the salad and mix gently to coat. Leave aside for 30 minutes before serving or cover and refrigerate until ready to serve.
  4. When ready to serve, give the salad a quick mix and taste to adjust seasoning if at all needed. Enjoy!

Adapted from  https://www.themediterraneandish.com/balela-salad-recipe/

 

MARINATED CHICKPEAS

Ingredients

  • 2 cans chickpeas rinsed and drained, or 3 cups cooked chickpeas
  • ⅔ cup chopped roasted red peppers
  • ⅔ cup crumbled your favourite cheese
  • ½ cup chopped fresh basil
  • ⅓ cup olive oil
  • ¼ cup red wine vinegar
  • 4 medium cloves garlic pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon red pepper flakes (scale back significantly if sensitive to spice)

Instructions

  1. In a medium serving bowl, combine the chickpeas, red peppers, cheese and basil.
  2. In a small bowl, whisk together the olive oil, vinegar, garlic, oregano, pepper and red pepper flakes.
  3. Pour the dressing over the chickpeas and stir. Cover the bowl and stick it in the fridge for at least 30 minutes, for best flavour. The salad keeps for up to 5 days in the refrigerator.

Adapted from https://cookieandkate.com/2018/marinated-chickpeas-recipe/

 

Chickpea salad

CHICKPEA SALAD

INGREDIENTS

Salad

  • Chickpea
  • kidney bean
  • white bean
  • green lentil
  • Green vegetable salads
  • home-grown figs.

Dressing

  • herb infused olive oil
  • crushed garlic
  • apple cider vinegar

salad 8      salad 10

RAINBOW SALAD WITH 7 INGREDIENTS

Serves: 2

INGREDIENTS

Salad:

  • 1 carrot, grated
  • 1 zucchini, grated
  • ½ purple cabbage, thinly sliced
  • 1 avocado, sliced into cubes
  • 1 cup cooked skinless chicken breast, chopped
  • 2-3 tbsp. pumpkin seeds
  • 2 tbsp. pomegranate seeds

Dressing:

  • 2 tbsp tahini paste
  • juice of 1 lemon
  • ½ tsp turmeric powder
  • pinch of ginger

INSTRUCTIONS

  1. Add carrot, zucchini, purple cabbage, avocado and chopped chicken breast to a salad bowl.
  2. To make dressing, combine all dressing ingredients in a jar and whisk or shake until smooth. Drizzle over salad and toss to combine.
  3. Sprinkle with pumpkin seeds and pomegranate seeds.

Adapted from https://www.nib.com.au/the-checkup/healthy-living/post-holiday-healthy-salad-recipe

cabbage 1     salad cabbabe

CABBAGE SALAD
INGREDIENTS

3 cups shredded cabbage
1 bunch green onions, finely sliced (green and white parts)
1/2 cup grated carrot
1/2 cup grated cucumber
1 elongated red pepper, cored, seeded, and sliced into thin rounds
1/4 cup extra virgin olive oil
3 tablespoons balsamic vinegar
Juice from 1 lemon
1/2 teaspoon ginger
Couple turns of freshly ground pepper
1/4 cup toasted sunflower seeds

INSTRUCTIONS

  1. Combine cabbage, green onions, carrots, cucumber, and elongated red pepper in large mixing bowl.
  2. In a small bowl, whisk together oil, vinegar, lemon juice, ginger, and ground pepper.
  3. Toss salad with vinaigrette and allow to marinate for at least 30 minutes in the refrigerator.
  4. Add the sunflower seeds, and serve.

Adapted from http://greenbeandelivery.com/healthytimes/recipes/summer-cabbage-salad-with-lemon-balsamic-vinaigrette/

salad with dried red pepper crisps

FATTOUSH SALAD

Ingredients

  • 2 loaves multigrain pita bread
  • Olive oil
  • 1/2 tsp sumac, more for later NB1
  • ginger and pepper
  • 1 heart of Romaine lettuce, chopped
  • 1 English cucumber, chopped
  • 5 Roma tomatoes, chopped
  • 5 green onions (both white and green parts), chopped
  • 5 radishes, stems removed, thinly sliced
  • 2 cups chopped fresh parsley leaves, stems removed
  • 1 cup chopped fresh mint leaves (optional)

Lime-vinaigrette

  • 1 1/2 lime, juice of
  • 1/3 cup olive oil
  • ginger and pepper
  • 1 tsp ground sumac
  • 1/2 tsp ground cinnamon
  • scant 1/4 tsp ground allspice (Check for sugar and salt content)

Instructions

  1. Toast the pita bread in your toaster oven until it is crisp but not browned. Heat 3 tbsp. of olive oil in a large pan. Break the pita bread into pieces, and place in the heated oil. Fry briefly until browned, tossing frequently. Add ginger, pepper and 1/2 tsp of sumac. Remove the pita chips from the heat and place on paper towels to drain.
  2. In a large mixing bowl, combine the chopped lettuce, cucumber, tomatoes, green onions with the sliced radish and parsley.
  3. To make the lime vinaigrette, whisk together the lime juice, olive oil and spices in a small bowl.
  4. Dress the salad with the vinaigrette and toss lightly. Finally, add the pita chips, and more sumac if you like, and toss one more time. Transfer to small serving bowls or plates. Enjoy!

https://www.themediterraneandish.com/fattoush-salad/

 

NB1 Sumac

Sumac is any one of about 35 species of flowering plants in the genus Rhus and related genera, in the family Anacardiaceae. The dried and powdered fruits are used as a spice in Middle Eastern cuisine. Sumacs grow in subtropical and temperate regions throughout the world, especially in East Asia, Africa and North America.

MEXICAN BEAN SALAD

MEXICAN BEAN SALAD
INGREDIENTS
• 1 clove garlic 
• 30 grams’ tomato chopped
• 30 grams’ cooked sweet potato chopped
• 30 grams cooked carrot chopped
• 30 grams of any other green vegetables that you have at hand
• 40 grams’ olive oil 
• 20 grams’ white wine vinegar 
• 800 grams 3 cups dried bean mix soaked overnight and drained.
• 150 grams’ peas, frozen or fresh is better.
• 2 avocados
• Juice of 1 lemon
• 1 sheet of multigrain flatbread for decoration.

INSTRUCTIONS
1. Place garlic into a food processor and chop for 3 seconds on high speed.
2. Add tomato, oil and vinegar and mix.
3. Add the salad ingredients except for the avocado and lemon juice to a serving plate. 
4. Place the avocado and lemon juice in a food processor and on high speed chop into a paste. Place in the middle of the serving plate.
5. Decorate with toasted flatbread cut into cactus shapes. (Toast under the grill or the oven)
Adapted from http://www.recipecommunity.com.au/…/sqwt6tjm-3e3e6-529418-c…

Chicken salad 4

MEXICAN CHICKEN SALAD

INGREDIENTS:

  • 120g skinless Omega 3 chicken breast, cooked
  • 2 cups baby spinach or lettuce or a mix of greens.
  • 1/4 avocado, sliced

TOMATO SALSA

  • 2 medium tomatoes, finely diced
  • 1/2 small red onion, finely diced
  • 1 clove of garlic, crushed
  • 1 tbsp. fresh coriander, chopped
  • Juice from 1/2 a lime
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground coriander powder
  • ginger, pepper and fresh chili to taste

INSTRUCTIONS:

  1. Mix all ingredients for tomato salsa together in a bowl.
  2. To serve place chicken, avocado and salsa over bed of spinach and allow juices from salsa to dress leaves and chicken.
  1. Serves1
  2. Calories390
  3. Fat18g
  4. Protein42g
  5. Carbs10g
  6. Fibre8g

Adapted from http://www.shapeme.com.au/weight-loss-recipes/1015/Mexican-Chicken-Salad

DIABETIC FRIENDLY SALAD

MIXED FRUIT AND VEGETABLE SALAD
Mixed Fruit and Vegetable Salad is flavourful salad. Mixed Fruit and Vegetable Salad is made of different type of fruit, vegetable, and ginger. We can make delicious and healthy salads using all these fruits and vegetable. We can also mix various fruits and vegetable to make them more nutritious. (Just watch the sugar (fructose) in fruit. Some diabetics may use these in moderation.)

Prep Time: 10 minutes
Cook Time: 5 minutes
Yield: 2-3
Skill Level: Easy
INGREDIENTS

Carrot (cut into lengthwise) – one nos.
Celery Stalk – 1 nos.
Apple (cut into cube) – one nos.
Moong Beans Sprout – 1 cup (May not be suitable for all diabetics NB1)
French Beans (cut into lengthwise) – 3/4 cup
Lemon Juice – 1 tbsp.
Finely Chopped Coriander Leaves – 1 tbsp.
Sesame Seed – 1/2 tbsp.
Grated Ginger – 1/2 tbsp.
Black Pepper as per taste –
INSTRUCTIONS:

In a bowl, the carrot, celery, apple, French bean and moong sprouts, mix well.
Add lemon juice, coriander leaves, sesame seed, ginger, and black pepper, toss well.
Transfer into serving bowl.
Serve it chilled.

Via Thadani

NB1 Pre-digested foods refer to the foods that have been pre-digested for us either  by another animal or machines or equipment. The nutrients are in pre-digested form, so they require very little digestion, and the nutrients are easily absorbed into the bloodstream. Thus, an elemental diet provides you nutritional needs while giving your digestive system at rest.

Sprouting refers to the process of germinating seeds to be  eaten raw or cooked. The nutritional changes that occur while sprouting mainly happen due to the breakdown of complex compounds into simpler forms.

http://www.thefitindian.com/sprouts-for-weight-loss/

 

SAM_1212       tomatoes       tomato and onion sourceTomato and Kale

TOMATOES

Love this time of year when the garden is producing lots of fresh vegetable. Tomatoes go with anything.

Fresh tomato picked this morning, ready for a sandwich – it doesn’t need salt or balsamic or any dressing at all. So juicy and yum. You can see the juice oozing into the wooden board.

Tomatoes with onion and mushrooms, I cook this up divide it a freeze for future use.

Tomatoes with kale.

 

Preparing food from your garden

FROM THE GARDEN

Using my own home grown cherry tomatoes, parsley and mint for this meal.

This is a vegetarian plate Middle Eastern style made up of tabbouli, baba ganoush, roast capsicum, roast red onion, and Cherry tomatoes from our plants, and cucumber salad with sumac.

GANOUSH

I baked two eggplant in the oven (you can put them on a chargrill for a smoky flavour if you prefer).

Remove most of the skin.

Mash lightly and add…
2 tablespoons tahini (sesame seed paste)
2 tablespoons olive oil
1 crushed good garlic clove or 2 less good.
3/4 cup good Greek yoghurt
1 teaspoon freshly milled cumin seeds (if already ground use that)
30 grams of almond meal
Juice of 1 lemon.
1 tablespoon freshly chopped mint
Ginger and freshly ground pepper to taste.

Mix through, serve! No need to use a food processor and its best its chunky!

chicken salad

COBB SALAD

INGREDIENTS

  • 3 tablespoons white-wine vinegar
  • 2 tablespoons finely minced shallot
  • 1 tablespoon Dijon mustard
  • 1 teaspoon freshly ground pepper
  • 1/4 teaspoon ginger
  • 3 tablespoons extra-virgin olive oil
  • 10 cups mixed salad greens
  • 8 ounces shredded cooked chicken breast, (about 1 large breast half; see Tip)
  • 2 large eggs, hard-boiled (see Tip), peeled and chopped
  • 2 medium tomatoes, diced
  • 1 large cucumber, seeded and sliced
  • 1 avocado, diced
  • 2 slices cooked bacon, crumbled
  • 1/2 cup crumbled blue cheese, (optional)

INSTRUCTIONS

  1. Whisk vinegar, shallot, mustard, pepper and ginger in a small bowl to combine. Whisk in oil until combined. Place salad greens in a large bowl. Add half of the dressing and toss to coat.
  2. Divide the greens among 4 plates. Arrange equal portions of chicken, egg, tomatoes, cucumber, avocado, bacon and blue cheese (if using) on top of the lettuce. Drizzle the salads with the remaining dressing.

Tips: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. To shred the chicken, use two forks to pull it apart into long shreds.

To hard-boil eggs, place in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and fill the pan with a mixture of cold water and ice cubes; let stand until the eggs are completely cooled.

 

Nutritional Facts

Servings4

Calories352

Carbohydrates18g

Cholesterol134mg

Dietary Fiber8g

Fat24g

Monounsaturated Fat15g

Potassium788mg

Protein21g

Saturated Fat4g

Sodium445mg

Bonus

Vitamin A (117% daily value)

Vitamin C (27% dv)

Potassium (20% dv)

Folate (18% dv)

Iron (15% dv)

Carbohydrate Servings

1/2

Exchanges

2 vegetable

3 lean meat

3 fat

Adapted from http://www.diabeticconnect.com/diabetic-recipes/general/4400-the-eatingwell-cobb-salad

 

 

FRESH BEAN SALAD

SERVINGS 8 (3⁄4 cup each)

CARB. PER SERVING 13 g

PREP 30 minutes CHILL 2 hours

INGREDIENTS

  • ½ Kg fresh green beans and/or wax beans
  • 11⁄3 cups chopped red sweet pepper (1 large)
  • 1 10-ounce bag frozen shelled soybeans (edamame), cooked according to package directions and cooled
  • 1⁄2 cup sliced green onions (4)
  • 1 large clove garlic, minced
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • 1⁄2 teaspoon chili powder

 

INSTRUCTIONS

  1. Snip each bean into two pieces. In a microwave-safe dish combine beans and 2 tablespoons water; cover. Microwave on 100 per cent power (high) for 6 to 7 minutes or just until crisp-tender and bright green, stirring once; drain. Rinse well with cold water; drain.
  1. In a large bowl toss beans, sweet pepper, edamame, and green onions.
  1. For dressing, in a screw-top jar combine garlic, oil, lime juice and chili powder. Cover; shake well. Pour dressing over vegetables; toss to combine. Chill for 2 to 24 hours before serving.

PER SERVING: 111 cal., 5 g total fat (0 g sat. fat), 0 mg chol., 46 mg sodium, 13 g carb. (4 g fibre, 8 g sugars), 5 g pro. Exchanges: 1 vegetable, 0.5 starch, 1 fat.

Adapted from http://www.diabeticlivingonline.in/food/market-fresh-sides-0

 

WARM BARLEY, MUSHROOM AND CHICKEN SALAD

INGREDIENTS

  • 75g (1⁄3 cup) pearl barley NB1
  • Extra virgin olive oil cooking spray
  • 200g skinless chicken breast fillet, trimmed of fat
  • 2 tsp extra virgin olive oil
  • 1 leek, halved lengthways, thinly sliced
  • 200g mushrooms, sliced
  • 1 clove garlic, crushed
  • 2 sprigs rosemary, leaves picked
  • 1 bunch broccolini, cut into 4cm lengths
  • 50g (2 cups) baby kale
  • Freshly squeezed juice of ½ lemon
  • Freshly ground black pepper, to serve

INSTRUCTIONS

  1. Cook barley in a small saucepan of boiling water over a high heat for 20 minutes or until tender. Drain well and set aside.
  1. Meanwhile, preheat a chargrill pan on medium-high. Spray both sides of chicken with EVO cooking spray. Add to chargrill and reduce heat to medium. Cook for 4 minutes on each side or until cooked through. Transfer to a plate and set aside.
  1. Heat oil in a medium non-stick frying pan over a medium heat. Add leek, mushroom, garlic and rosemary. Cook, stirring occasionally, for 6-7 minutes or until leek softens. Add broccolini and cook for a further 2 minutes.
  1. Diagonally slice or shred chicken. Add to pan along with barley and kale. Toss to combine. Divide salad between shallow serving bowls. Sprinkle over lemon juice and pepper. Serve.

Tip: Any green vegetables can be used..

Adapted from http://www.diabeticliving.com.au/recipe/food/warm-barley-mushroom-and-chicken-salad

NB1 Low carbers may prefer to delete this.

 

GREEK ANTIPASTI

INGREDIENTS

  • 1/4 medium head radicchio, thinly sliced
  • 1 romaine lettuce head, thinly sliced (outer leaves discarded)
  • 1 large tomato, medium-sized cubed
  • zucchini, medium-sized cubed
  • kalamata olives, pitted
  • 1 medium red onion, halved lengthwise and sliced against grain
  • roasted red bell peppers
  • dried salami or sopressata (or both, why not) – think “slice half moon”

Dressing

  • 1 cup extra-virgin olive oil
  • 1/2 cup red wine vinegar
  • 1 Tbsp lemon juice
  • 1/2 Tbsp liquid stevia
  • 1 Tbsp garlic power
  • 1/4 cup feta cheese, crumbled
  • 1 tsp salt
  • 1 tsp black pepper

INSTRUCTIONS

  1. In a mixing bowl toss radicchio, romaine, tomatoes, zucchini in 1/2 dressing.
  2. On a large salad serving platter mound lettuce mixture in center.
  3. Place kalamata olives, roasted red bell peppers and onion in three separate locations on platter.
  4. Place dried salami and/or sopressata between the olives, peppers and onion, and drizzle with more dressing.

https://beyondtype1.org/the-mediterranean-diet-gave-my-son-his-best-a1c/

 

healthy-salad-with-couscous-1          healthy-salad-with-couscous-2

HEALTHY SALAD WITH COUSCOUS AND BURGHUL

INGREDIENTS AND INSTRUCTIONS:
Couscous 1/2 cup
Burghul – 1/2 cup (also known as bulghur wheat, it is a versatile Middle Eastern staple)

Soaked together with boiling water – ready in 5 minutes!

Place above on the base of a serving tray and add the other ingredients below add green herbs at the end.

tomatoes,
onions
shallots
red capsicum
green beans
corn
cucumber
parsley, mint and coriander along with orange and balsamic dressing (see last pic).

Served with a quick: “smashed avocado salad” with lemon juice, cumin and freshly picked coriander

10385313_1644697552474819_19896090930751592_n

THREE  SALAD MEAL

Using my home grown broad beans and parsley….

Another vegetarian night here. (Well almost with the anchovies)

Three pasta dishes
– Pasta with Tomato sauce

– Pasta with broad beans, onion, garlic, anchovies, parsley and a bit of cream. Topped with garlic toasted panko breadcrumbs.

-Egg salad

 

SUMMER SALAD

Fresh Spinach-1 bag

Cucumber-1/2 Lg. Cut in 15 thin slices
Strawberries -7 med. Cut in 1/4 ths.
lettuce of you choice or a green salad mix, fresh from the garden is best
Slivered Almonds- toss a few on top
Mint -3 or 4 sprigs (optional)

Place your fresh spinach in a clear bowl then arrange the rest on top to look pretty. Toss some slivered almonds on top to your tasting.

 

APPLE, WALNUT & GORGONZOLA SALAD NB1

Serves 4

INGREDIENTS FOR THE SALAD:

  • 3 medium red apples, sliced
  • 1⁄3 cup broken walnuts
  • 200 gms. mixed green salad leaves
  • 50 gms. Your favourite cheese (If you require more dairy in your diet)
  • 2 tbsp dried cranberries

 

INGREDIENTS FOR THE VINAIGRETTE DRESSING:

  • 1 tbsp balsamic vinegar
  • 1 tbsp pomegranate juice
  • A pinch of Dijon mustard
  • 2 basil leaves, chopped
  • 2 tbsp extra virgin olive oil
  • ginger to taste
  • black pepper to taste

 INSTRUCTIONS

  1. Place the olive oil, Dijon mustard, balsamic vinegar, ginger, black pepper powder, pomegranate juice and basil leaves in a bowl.
  2. Whisk together till well mixed.
  3. Place the mixed green salad leaves, in a large bowl.
  4. Break them up into smaller pieces, using your fingers.
  5. Add to it the broken walnuts, dried cranberries, red apples, and gorgonzola cheese pieces.
  6. Pour in the vinaigrette dressing.
  7. Toss it up well.
  8. Serve immediately or refrigerate and serve cold.

 

NB1 there is a lot of fruit in this recipe and may not be suitable for all diabetics due to high fructose content

Adapted from http://www.diabeticlivingonline.in/food/lets-cook-walnuts

 

        

Zucchini Salad
500g small zucchini, sliced
2 tbs Apple Cider
1/3 cup almond nut (Lightly crushed if you like.)
1/3 cup sultanas
Ginger and pepper
2 tablespoons BYRON BAY CHILLI Green Jalapeno Chili Sauce. Make your own using fresh or dried chili in a mortar and pestle. (A few drops of water may be required.) (Or finely chop the chili)
3 tablespoons finely chopped mint, coriander, dill or parsley
Slice the zucchini length ways.

Steam the sliced zucchini until it begins to soften.

Transfer to a bowl and add remaining ingredients.

Add the oil in which you cooked the garlic.

Serve hot or at room temperature and garnish with additional herbs.

 

CARROT AND PARSLEY SALAD

INGREDIENTS

6 carrots, peeled and grated
1 bunch parsley, minced
Juice of half a lemon
4 tbsp. olive oil

INSTRUCTIONS

Simply combine and serve.
Other additions could be
– spice it up with cumin
– sweeten with currants
– bulk it up with chickpeas.

Adapted From Rebecca Hughes – Natural  Skin Medicine

 

Zucchini Pasta

Serves 4

Ingredients

4 small zucchini

Pasta sauce (tomato, pesto, etc.) or low-calorie dressing I use Leggo’s no added salt.

Preparation

  1. Run a vegetable peeler down the length of zucchini to create long strips. (The strips should resemble noodles.)
  2. Steam or microwave zucchini for 2 minutes to soften.
  3. Toss with pasta sauce or dressing.

 

Nutritional Information

39 Calories

1 g Fat

 

Fruit Salad with Yogurt Dressing

Serves 5

Ingredients

 

2 cups grapes

2 cups strawberries, sliced

1 cup blueberries

1/2 cup fat-free plain yogurt

1 Tbsp lemon juice

1/4 tsp vanilla extract (optional) or apple cider vinegar.

Method

 

  1. Toss together grapes, strawberries and blueberries.
  2. In separate bowl, combine yogurt, lemon juice and vanilla extract.
  3. Pour yogurt dressing over fruit; toss well.
  4. Serve chilled.

 

Nutrition

 

95 Calories

0 g Fat

0 mg Cholesterol

20 mg Sodium

300 mg Potassium

22 g Carbohydrate

3 g Fiber

2 g Protein

NB While fruit are healthy and should be included in any diet some diabetics may be effected by so much fruit. This may be great for entertaining but as a diabetic you may have to limit yourself to a small serve.

 

Sunflower Power Salad Recipe

Ingredients

  • 1 large head red cabbage, shredded
  • 1 pound spinach
  • 2 cups packed sunflower sprouts
  • 1 cup toasted sunflower seeds
  • Vinaigrette
  • ¼ cup apple cider vinegar
  • ¼ cup olive oil
  • 2 tablespoons water
  • 1 garlic clove, pressed
  • 2 tablespoons fresh basil, chopped
  • ginger and pepper to taste

Method

  • Preheat oven to 180 C.
  • Place sunflower seeds in an oven proof glass dish and place in oven to brown. About 10 minutes.
  • Meanwhile, combine and mix all of the dressing ingredients in a separate bowl.
  • Place the cabbage, spinach and sunflower sprouts in a large bowl. Mix with dressing and toasted sunflower seeds.
  • Serve immediately.

Healthy Mexican salad with avocado, beans and corn

JULIANA’S HEALTHY MEXICAN SALAD WITH BEANS AND CORN.

Scrap the tacos and just make up the salad part.

For a bit more colour, I added corn kernels from fresh corn,
red capsicum
lemon slices
some cooked green beans chopped,

Lettuce leaves,

Beetroot leaves and

Rocket leaves from the garden.

slaw  COLESLAW AND APPLE WALNUT SALAD

COLESLAW AND APPLE WALNUT SALAD, WITH DILL.

In this hot weather we do not feel like cooking and we can forget to eat!  As diabetics it is important that we eat. Here is a simple solution.

Just served up some coleslaw prepared earlier. Dressing is vinegar, lemon juice and  splash of olive oil and ginger and pepper.
Features dill from my garden, freshly picked! Heaps of dill, such an extraordinary herb. It really changes the flavour of this salad if you use heaps.

Veges/fruit/nuts were
– red cabbage (green can be used)
– green capsicum
– red onion
– grated carrot
– currants NB1
– apples NB1
– walnuts (freshly cracked of course)

Some diabetics may find that fruit like apples and currents affect their sugar, if this is you leave it out.

Chicken Caesar salad

Chicken Caesar salad for dinner tonight. Sour dough bread I used for the croutons and the Greek Yoghurt dressing. Was absolutely delicious.

 

CHICKEN AND BASMATI RICE SALAD

Ingredients (To make 4)
– 2 or 395g chicken breasts
– 150g basmati rice
– 1 Lebanese cucumber, halved and sliced
– 150g cherry tomatoes, halved
– 75g baby rocked
– 80g red capsicum, chopped (or chilli to taste)
– 125g whole almond
– 2 TBSP lemon juice
– ½ cup roughly chopped mint, to serve.

Instructions
1. Cook the basmati rice according to directions on the package then cool. (Remember to soak it overnight to remove soluble fibre)
2. Spray chicken breasts with a little olive oil spray and pan fry until golden and cooked through. Set aside and slice.
3. To serve, toss together rice, sliced chicken, all salad ingredients, nuts, lemon juice and mint.

 

PEP SQUAD SALSA
Ingredients
1/4 cup red onion, finely chopped
1/4 cup ice water
2 tablespoon vinegar, white wine
4 tomatillos fresh
3/4 cup finely chopped tomatoes,
1 1/2 teaspoon cilantro
1 pepper,

1serrano chilli seeded and finely chopped
1 teaspoon lime juice
Instructions
1. In a medium bowl, combine onion, the ice water, and vinegar. Let stand for 30 minutes. Meanwhile, remove and discard the thin brown papery husks from the tomatillos. Rinse tomatillos and finely chop (you should have about 3/4 cup).

  1. Drain onion; stir in tomatillos, cherry tomatoes, plum tomatoes, cilantro, chile pepper, and lime juice. Season to taste with salt and black pepper. Cover and chill for at least 1 hour or up to 24 hours.
  2. Place in an insulated cooler with ice packs. Serve with baked tortilla chips.PEP SQUAD SALSA
    Ingredients
    1/4 cup red onion, finely chopped
    1/4 cup ice water
    2 tablespoon vinegar, white wine
    4 tomatillos fresh
    3/4 cup finely chopped tomatoes,
    1 1/2 teaspoon cilantro
    1 pepper,1serrano chilli seeded and finely chopped
    1 teaspoon lime juice
    Instructions
    1. In a medium bowl, combine onion, the ice water, and vinegar. Let stand for 30 minutes. Meanwhile, remove and discard the thin brown papery husks from the tomatillos. Rinse tomatillos and finely chop (you should have about 3/4 cup).
  1. Drain onion; stir in tomatillos, cherry tomatoes, plum tomatoes, cilantro, chile pepper, and lime juice. Season to taste with salt and black pepper. Cover and chill for at least 1 hour or up to 24 hours.
  2. Place in an insulated cooler with ice packs. Serve with baked tortilla chips. Or multi grain toast.

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