Salads

Fancy some different flavours? This salad is easy and quick to whip up and full of amazing flavours (the pickled ginger is the secret ingredient!). Buckwheat is a handy ingredient for people on a gluten-free or Paleo diet. It is actually not a grain and is completely unrelated to wheat (don’t let the name confuse you!). Buckwheat is a seed and belongs to the rhubarb family. It is a good source of magnesium and iron and high in protein and fibre. Buckwheat also contains high levels of rutin (a major bioflavonoid) that works synergistically with vitamin C, helps lower cholesterol, strengthens blood vessels and capillaries, helps lower blood pressure, and supports the immune system.

1 packet of 100% buckwheat Soba noodles

Handful of snow peas

1 red capsicum

1/2 bunch of coriander

2 tbsp pickled ginger

1 red chili

2 tbsp sesame seeds (white and/or black)

1 tbsp tamari sauce (to taste)

2 tbsp sesame oil (to taste)

• Cook the buckwheat noodles according to packet instructions.
• Meanwhile, lightly steam snow peas and briefly rinse under ice cold water to stop the cooking process. You want them nice and crunchy.
• Slice capsicum finely and combine with coriander leaves and snow peas in a large salad bowl.
• Add pickled ginger and finely chopped chili.
• Add warm buckwheat noodles and sprinkle over sesame seeds, sesame oil and tamari sauce.
• Mix gently until well combined.

For a non-gluten-free version you can use regular soba noodles or green tea-soba noodles which are made from wheat and buckwheat flour.
Serve with grilled or baked chicken breast or steamed/baked/grilled fish.

This salad sports all the colours of the rainbow feeding your body and soul and nourishing your senses. When making salads, always aim to ‘eat the rainbow’- incorporate as many different colours as you can to ensure you get a wide range of vitamins, minerals and phytochemicals (these are plant nutrients with specific beneficial action in the human body).

1 fresh cob of corn

2 big handfuls of mixed green leaves (rocket, spinach, romaine, cos, mesculun)

1/2 red capsicum (finely sliced)

1/2 zucchini (grated)

1/2 carrot (grated)

5 cherry tomatoes (halved)

1/2 avocado (diced)

1/2 bulb of fennel (finely sliced)

A small handful of fresh blueberries

A handful of fresh herbs (basil, coriander, parsley, mint)

1 tbsp lemon juice (or lime juice)

2 tbsp flaxseed oil

1/2 tsp wholegrain mustard

• Peel the corn and snap into two halves.
• Bring a small pot with water to the boil and cook the corn until tender, ca. 10min.
• Drain and let cool down.
• Slice of the kernels with a sharp knife.
• Place into large salad bowl, add all other salad ingredients and gently toss to combine.
• Make the dressing by combining lemon/lime juice with flaxseed oil and mustard.
• Sprinkle dressing over salad and enjoy.

Serve this salad with a source of protein: grilled/baked chicken or fish, steak, grilled tofu, toss through some cooked quinoa or brown rice, sprinkle over a handful of nuts and seeds.

This salad is a nutritional powerhouse: It’s full of vitamins, minerals and antioxidants, high in protein, contains healthy fats including omega-3 fatty acids, plus it’s detoxifying and alkalising. And delicious.

Handful of rocket

Handful of baby spinach

Handful of alfalfa sprouts

Handful of bean sprouts (chickpeas, fenugreek, lentils)

1/2 carrot (grated)

1/2 capsicum (red, yellow, green or mixed - finely sliced)

A small piece of cucumber (thinly sliced)

Handful of Goji berries

1 tbsp sunflower seeds

1 tbsp pumpkin seeds

Sprinkle of dulse flakes

1 avocado

Handful of fresh mint

Handful of fresh parsley

1 tbsp lemon juice

2 tbsp organic flaxseed oil

• Combine all ingredients in a large salad bowl and gently toss to combine.
• Scoop out chunks of avocado with a teaspoon and add to the salad.
• Add whole fresh mint and parsley leaves.
• Make the dressing by mixing lemon juice and flaxseed oil and drizzle over salad.

This salad is bright and happy with Middle Eastern flavours. Turmeric not only adds an amazing sunshine golden colour but also has potent anti-oxidant and anti-inflammatory properties. Cauliflower belongs to the family of Brassica vegetables, which provide good amounts of folate, vitamin C and magnesium but also cancer-protective compounds called bioflavonoids and indoles. Coriander adds freshness and helps eliminate heavy metals from the body.

1/2 head of cauliflower

1 tsp ground turmeric

sprinkle of fennel seeds

1 tbsp of coconut oil

1/2 - 1 bunch of fresh coriander

2 tsp of dukkah

Handful of pistachios (coarsely crushed)

Generous squeeze of lemon

1 tbsp organic flaxseed oil

• Preheat oven to 175C.
• Cut the cauliflower into small florets and place in a bowl.
• Sprinkle over ground turmeric, coconut oil and fennel seeds.
• Mix well until cauliflower is coated in spice.
• Transfer to a baking tray and put in the oven for 25-35min.
• Check if the cauliflower is baked al-dente by inserting a sharp knife.
• Transfer hot cauliflower into a salad bowl and add torn coriander leaves, dukkah, pistachios, lemon juice and flaxseed oil.
• Gently toss. Enjoy!

The dark green peppery leaves of watercress are among the most nutritious salad greens. They are an excellent source of beta-carotene, vitamin C and E and also provide useful amounts of calcium, iron and potassium. Watercress is very high in antioxdiants and anti-cancer activity, can help alleviate digestive upsets and urinary tract infections. The pungency of watercress is best complemented by citrus. Fennel is a calming digestive support that helps relieve gas and bloating. Walnuts and their oil provide brain-healthy omega-3 fatty acids.

1 bunch watercress

1 fennel bulb

1 orange

1/3 cup raw walnuts

2 tbsp walnut oil (or flaxseed oil)

2 tsp apple cider vinegar (or lemon juice)

• Wash and trim the watercress.
• Slice the fennel very finely.
• Slice off the skin of the orange using a sharp knife. Then cut out individual segments.
• Place watercress, fennel and orange segments into a salad bowl.
• Break the walnuts into rough pieces and add to the salad.
• Mix oil and vinegar to make a dressing and drizzle over salad.

This salad celebrates the dense, nourishing, grounding vegetables of the winter season. To balance the ‘heaviness’ of the root vegetables, fresh coriander and pomegranate seeds give the salad freshness and lightness.

1 sweet potato (chopped into bite-sized pieces)

1/4 jap pumpkin (or butternut pumpkin - chopped into bite-sized pieces)

1/2 head of cauliflower (cut into small florets)

1 large brown onion (cut into wedges)

1 bulb of fennel (quartered)

1 red capsicum

2 tbsp coconut oil

2 tsp Ras-El-Hanout spice mix

sprinkle of fennel seeds

sprinkle of cumin seeds

sprinkle of chili flakes

1/2 bunch fresh coriander

1 tbsp pomegranate seeds

1 tbsp lemon juice

• Preheat oven to 175-180C.
• Place all vegetables on a baking tray and toss with coconut oil and spices and bake for 25-30min or until cooked ‘al dente’.
• Wash the coriander, tear off the top half (leaves and stalks) and roughly chop or just tear.
• Transfer into a large bowl and toss with fresh coriander, pomegranate seeds, and drizzle of lemon juice.

Ras-El-Hanout spice mix can be replaced by ground turmeric, curry powder, ground cumin or coriander.