MIXED GRAINS SALAD WITH MARINATED ZUCCHINI
6 small zucchini (courgettes)
About ¼ cup olive oil
Salt flakes and freshly ground pepper
2 garlic cloves, crushed
¼ cup red wine vinegar
3 tablespoons torn mint leaves
3 tablespoons torn parsley leaves
Mixed grains salad
1 cup pearl barley, cooked
1 cup quinoa, rinsed and cooked
1 cup halved red cherry tomatoes
1 cup halved yellow cherry tomatoes
½ cup pitted black olives
½ cup walnut halves
4 large leaves radicchio, roughly torn (NB1)
2 handfuls torn pale inner leaves of curly endive or rocket
Sea salt flakes and ground pepper to taste (optional)
⅓ cup extra virgin olive oil
1 tablespoon red wine vinegar
To make the marinated zucchini, wash, trim and cut the zucchini lengthways into 8 mm (⅜ in) thick slices.
Working in batches, heat 2 tablespoons of the olive oil in a sturdy non-stick stoneware fry pan over medium-high heat.
Arrange the zucchini in a single layer in the pan and cook about 3 minutes each side until well browned.
Remove from the pan, arrange in a shallow dish and sprinkle lightly with salt and pepper.
Warm the garlic and vinegar in a small pan and pour over the zucchini.
Scatter with mint and parsley, toss lightly and leave at room temperature for 1 hour before serving. •
To make the Mixed grains salad Put the barley, quinoa, tomatoes, olives, walnuts, radicchio and curly endive into a large bowl with salt and pepper to taste.
Whisk the oil and vinegar together until emulsified, pour over salad and toss lightly. Serve the salad topped with marinated zucchini.
1590kJ/380 calories; 5g protein; 31g fat (includes 4g saturated fat; saturated: unsaturated fat ratio 0.15); 18g available carbs (includes 5.5g sugars and 12.5g starches if include 1 tablespoon caster sugar as suggested in original recipe); 5g fibre; 150mg sodium; 410mg potassium; sodium : potassium ratio 0.37
NB1 Radicchio (/rəˈdɪkioʊ/ or /rəˈdiːkioʊ/; Italian pronunciation: [raˈdikkjo]) is a cultivated form of leaf chicory (Cichorium intybus, Asteraceae) sometimes known as Italian chicory because it comes from Italian cuisine, and is a perennial. It is grown as a leaf vegetable and usually has white-veined red leaves. Radicchio has a bitter and spicy taste, which mellows if it is grilled or roasted.
adapted from http://ginews.blogspot.com/
BRUSSEL SPROUTS AND GREEK YOGHURT COLESLAW
- 300 to 350 grams brussels sprouts prepared* and sliced thinly
- 1 carrot grated
- 1 apple grated
- 3 tablespoons grated parmesan cheese
- 1 handful fresh chopped herbs e.g. dill parsley, mint
- 1 to 2 handfuls mixed tree nuts chopped*
- about 2/3 of a cup / 120 grams Greek yoghurt
- 3 tablespoons apple cider vinegar
- a couple of big squeezes lemon juice
- black pepper
- Combine all the dry ingredients, then add the wet ingredients and mix really well. Add black pepper to taste and mix again.
- *To prepare my brussels sprouts, slice the very end off (where it was attached to the stalk), peel off any grubby outside leaves and wash.
- *Chop 2 small handfuls of mixed unsalted tree nuts in a mini food processor.
THREE BEAN SALAD MEDITERRANEAN STYLE
- 1 cup kidney beans soaked overnight, drained and rinsed.
- 1 cup cannellini beans soaked overnight, drained and rinsed.
- 1 cup garbanzo beans (chickpeas) soaked overnight, drained and rinsed.
- 1 green bell pepper, cored and chopped
- 1 red bell pepper, cored and chopped
- 1/2 English cucumber, diced
- 1 cup chopped red onions
- 1 1/2 tbsp. capers
- 1 cup chopped fresh parsley
- 10-15 fresh mint leaves, torn or gently chopped
- 10-15 fresh basil leaves, torn or gently chopped
Garlic Dijon Vinaigrette
- 1-2 garlic cloves, minced
- 1/2 tbsp. Dijon mustard
- 2 tbsp. lemon juice
- Â¼ cup quality extra virgin olive oil
- ginger and black pepper
- In a large mixing bowl, combine the beans, chopped peppers, onions, capers and fresh herbs. Mix using a wooden spoon.
- In a small bowl, add the vinaigrette ingredients. Whisk vigorously to combine.
- Add the vinaigrette to the salad bowl. Toss to coat.
- For best results, cover and refrigerate for 20 minutes before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving
If you prefer, hold the mint and basil until you are ready to serve the salad. This will keep them from wilting into the salad, although the flavors wonâ€™t be as intense.
CLASSIC GREEK SALAD
GREEK Vegetable Salad Recipe is a salad in Greek Cuisine. Greek Salad is a fresh and very colourful salad. Greek salad is made with romaine lettuce, cucumber, red onion, red bell pepper, tomato, mint leaves, feta cheese and pepperoncini peppers, dressing with olive oil, oregano, garlic, wine vinegar and lemon juice, seasoning with black pepper.
Prep Time: 5 minutes
Cook Time: 5-10 minutes
Skill Level: Easy
Extra Virgin Olive Oil – 1/3 cup
Dried Oregano – 1 tbsp.
Minced Garlic – 1 tbsp.
Red Wine Vinegar – 1 tbsp.
Fresh Lemon Juice – 1 tbsp.
Finely Chopped Romaine Lettuce – 1/4 cup
Cucumber (peel and cut into slices) – 1 nos.
Red Onion (thinly sliced) – 1 small
Red Capsicum (cut into thin strips) – 1 nos.
Tomato (cut into thin slices) – 1 nos.
Fresh Mint Leaves (finely chopped) – 10-11 leaves
Feta Cheese (cut into small cubes) – 1/4 cup
Whole Mild Pepperoncini Peppers – 3-4 nos.
Pepper as per taste –
In a bowl, add the olive oil, oregano, garlic, wine vinegar and lemon juice, mix well.
Season to taste with pepper.
Add romaine lettuce, cucumber, red onion, red bell pepper, tomato, mint leaves, feta cheese and pepperoncini peppers, mix well.
Toss with dressing.
11/2 cup Finely Chopped Cabbage
1 Carrot (cut into lengthwise)
1 capsicum cut lengthwise.
3-4 Finely Chopped Onions
Black Pepper to taste
Ginger to taste
¼ cup Radish (cut into lengthwise)
¼ cup Walnut
4 tbsp. Chopped Parsley
1 tsp apple cider vinegar
Juice of 1 lemon.
In a bowl, add the cabbage, carrot and onions.
Add the yogurt and mix well.
Add ginger and black pepper, toss well.
Garnish with radishes and the parsley.
Dress with the vinegar and lemon juice
Serve it chilled.
• 200g punnet perino duet tomatoes, quartered/fresh from the garden if possible
• 1 bunch asparagus
• 1 radish, thinly sliced
• 100g labna NB1
• handful mixed salad leaves
• micro herbs for garnish
• ginger and pepper, to taste
• olive oil for serving
1. Bring a saucepan of water to boil and lightly blanch asparagus.
2. Place a thin layer of labna on each plate.
3. Top with asparagus, mixed salad leaves and radish.
4. Add tomatoes and season with ginger and pepper.
5. Garnish with micro herbs and drizzle lightly with olive oil to serve.
NB1 The Labna is ready to eat immediately, but improves after a couple of days. The oil which surrounds the Labna can be used later in dressings, bread doughs etc.
MEDITERRANEAN QUINOA SALAD
1/2 C. Dry Quinoa NB1
1/4 Medium Zucchini, Sliced & Halved fresh from the garden if possible.
5 Cherry/Grape Tomatoes, Halved fresh from the garden if possible.
1/2 Medium Avocado mashed NB2
1 Quartered Artichoke Heart
4 Pitted Mixed Olives
1 Tbsp. Fat Free Feta
1 Lemon Wedge
1. Cook and allow the quinoa according to package directions and be sure that it’s cooled.
2. Place the quinoa at the bottom of the bowl and build it up from there however you would like with the 1/4 Medium Zucchini, 5 Cherry/Grape Tomatoes, 1/2 Medium Avocado, 1 Quartered Artichoke Heart, 4 Pitted Mixed Olives, 1 Tbsp. Fat Free Feta.
3. Use the lemon wedge over the whole thing.
Servings: 1 • Size: 1 Prepared Bowl • Calories: 342.2 • Fat: 13.3 g • Saturated Fat: 0.9 • Carb: 44.8 g • Fibre: 8.6 g • Protein: 13.1 g • Sugar: 3.2 g • Sodium: 676.4 mg
Adapted from http://theskinnyfork.com/blog/mediterranean-bowl
NB1 Has a low glycemic index, which is good for blood sugar control
The glycemic index is a measure of how quickly foods raise blood sugar levels.
Such foods have also been linked to many of the chronic, Western diseases that are so common today, like type 2 diabetes and heart disease (20).
Quinoa has a glycemic index of 53, which is considered low (21).
However, it’s important to keep in mind that it is still pretty high in carbs, so it is not a good choice for a low-carb diet.
Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.
NB2 Avocados are one of those fruits that we need to keep two things into account. They are high in fat and low in fibre
Avocados are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation.
Although they do fall short of qualifying as a high-fiber food, avocados are still considered a good source of fiber.
FIG AND ROCKET SALAD
- 2 handfuls of rocket
- 1 green granny smith apple (NB1)
- 1 cucumber
- 4 dates (NB1)
- 5 figs (NB1)
- Handful of walnuts
- 80g feta
- 2 tablespoons of extra virgin olive oil
- Rinse and dry rocket. A salad spinner will provide the best results.
- Slice apple and cucumber into matchsticks
- Quarter figs and dates. Remove seeds from dates.
- Lightly crush walnuts
- Combine salad ingredients
- Crumble feta on top
- Drizzle the 2 tablespoons olive oil over salad
NB1 this contains many fruit and some diabetics may prefer to cut back on the fruit or leave some out.
1/3 C. White Wine Vinegar…or just plain white vinegar
1 tsp. Olive oil.
1 clove garlic crushed and finely chopped
1/2 tsp. Italian seasoning
1/2 tsp. parsley flakes
1 tbl sp. lemon juice
Mix all together
Romaine Heart or Leaf Lettuce
Red Onion – Sliced
Hand full Med. Size Black Olives
Toss Salad with the dressing and garnish with croutons
Cabbage Crunch Recipe
½ head red cabbage, chopped finely
½ head white cabbage, chopped finely
½ red onion, chopped
½ cup chopped cilantro
½ jalapeno pepper, minced (optional)
For the Dressing:
1 teaspoon gomasio (ground sesame with salt)
½ cup cilantro, chopped
1 tablespoon olive oil
1 tablespoon minced fresh ginger
½ jalapeno pepper, chopped (optional)
Juice of half a lemon
1 tablespoon apple cider vinegar
1 tablespoon seasoned rice vinegar
1 tablespoon white miso paste* (optional)
- Mix the cabbage with the chopped onions. Add cilantro andjalapeno.
- Place all the dressing ingredients into a food processor and blendbriefly. Mix into salad mix and serve.
- 1 cup thinly sliced green cabbage
- 1 cup thinly sliced red cabbage
- 1/2 cup precut matchstick carrots
- 1 tbsp white wine vinegar
- 1 tbsp olive oil
- 1/2 tsp dried dill
- 1/2 tsp ginger
- Dash of ground black pepper
- Place the cabbage and carrots in a bowl, and toss until evenly distributed.
- Combine the remaining ingredients (for dressing) in a small bowl and stir to mix well.
- Pour the dressing over the salad and toss all together.
- Serve immediately or cover and chill until ready to serve.
- 1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed, fresh pea or frozen can be used and would be better.
- 1/2 cup diced cucumber
- 1/2 cup diced Roma tomatoes
- 1/2 cup diced red bell pepper
- 1/8 cup finely chopped red onion
- 1/8 cup sliced black olives
- 1/8 cup chopped flat-leaf parsley
- 1/2 Tbsp lemon juice
- 1/2 Tbsp red wine vinegar
- 1/4 tsp chopped garlic
- 1 Tbsp plain low-fat Greek yogurt
- Pinch of ginger and pepper
- Paprika to taste
Combine the salad ingredients in a medium bowl.
Add the dressing ingredients to a water bottle, then shake it to mix.
Pour the dressing over the salad, then toss to coat. Serve immediately or chill in the fridge for about an hour.
Fat (g) 129
Carbohydrate (g) 16
Fibre (g) 4
Protein (g) 8
GREEK SALAD WITH CHICKEN
1/3 cup red-wine vinegar
2 Tbsp extra-virgin olive oil
1 Tbsp chopped fresh dill or oregano (or 1 tsp dried)
1 tsp garlic powder
- 1/4 tsp ginger
- 1/4 tsp ground pepper
- 6 cups chopped romaine lettuce
- 2 1/2 cups chopped cooked omega 3 chicken breast skinned
- 2 medium tomatoes, chopped
- 1 medium cucumber, peeled, seeded and chopped
- 1/2 cup finely chopped red onion
- 1/2 cup sliced ripe black olives
- In a large bowl, whisk vinegar, oil, dill or oregano, garlic powder, ginger and pepper.
- Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta. Toss with dressing, then serve.
Nutrition Information per Serving
- 343 Calories
- 18 g Fat
- 89 mg Cholesterol
- 619 mg Sodium
- 659 mg Potassium
- 11 g Carbohydrate
- 3 g Fiber
- 31 g Protein
BROAD BEAN, TOMATO AND CUMIN SEED SALAD
500g broad beans
200g mixed cherry tomatoes, halved
1 large green chilli, seeds removed, finely diced
1 handful coriander, leaves chopped
1 tsp cumin seeds, toasted and crushed
1 skin of a lemon,
3–4 spring onions, chopped
juice of 1 lemon
1 tbsp olive oil
- Blanch the broad beans by putting them in boiling water for 1–2 minutes.
- Drain and cool under cold running water, then slip off the skins.
- Put the peeled broad beans in a large bowl and add the remaining ingredients.
- Mix gently to combine.
Per serve (4 people)
190 cals/800 kJ;
12g fat (includes
2g saturated fat; saturated to unsaturated fat ratio = 0.2);
5.5g available carbs (includes 3g sugars and 2.5g starch);
510mg potassium (sodium : potassium ratio 0.03)
- Cherry tomatoes,
- Roasted capsicum,
- Tuna in spring water,
- An egg,
- A little cheese for calcium and
- A drizzle of olive oil.
PEA, FETA AND MINT SALAD
- 400 g frozen peas (Fresh if possible)
- 250 g baby spinach leaves, fresh
- 1 red onion, diced
- 100 g crumbled reduced fat feta
- ½ cup of chopped mint leaves
- 1 tablespoon olive oil
- 1 tablespoon of white vinegar
- Ground pepper
1. Cook the frozen peas as directed on package. Drain off the hot water and rinse with cold water. Pour into serving dish.
2. Add spinach, diced onion, feta, mint, olive oil, vinegar and toss. Season with pepper.
3. Chill for at least an hour in the fridge before serving.
Nutritional information per serve
- Total energy 1171 kJ / 279 cal
- Protein 17 g
- Total fat 10.5 g
- Saturated fat 3 g
- Total carbohydrate 23 g
- Fibre 11 g
- Sodium 187 mg
- (Includes 1 slide of wholegrain bread)
Serve with 1 slice of fresh crusty toasted Burgen whole grain and oats bread and poached salmon