01 August 2009

5-a-Day Recipes - Salads



45 ml coarsely chopped walnuts or almonds in their skins
1 x 400 g can chickpeas, drained and rinsed
1 small onion, thinly sliced
1 red pepper, sliced
250 ml grated carrot (or thin julienne strips)
250 ml cauliflower or broccoli florets
60 ml olive vinaigrette (recipe follows)
1 pillow-pack mixed lettuce
125 ml crumbled feta cheese

In a small, heavy, dry pan, toast the walnuts or almonds over medium heat until they smell nutty. Turn onto a plate.
Combine the chickpeas, onion, peppers, carrots and cauliflower or broccoli and add ± 30 ml olive vinaigrette. Toss to coat.
Toss the salad greens with the remaining 30 ml vinaigrette.
Top with the vegetable mixture, the toasted nuts and feta and serve.

Olive vinaigrette
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

Combine all ingredients in a jar with a tight fitting lid and shake well. This dressing will keep for ± 10 days in the refrigerator.


2 small baby red cabbages, very finely shredded
2 small baby green cabbages, very finely shredded
150g fresh spinach, very finely shredded
1 pineapple – julienned
4 medium carrots – julienned
1 medium green pawpaw, julienned
6 spring onions, cut on diagonal

Mix all salad ingredients together and set aside in the fridge.

60 ml soft brown sugar
30 ml light olive oil
45 ml sesame oil
30 ml freshly chopped ginger juice of 1 lemon
90 ml rice vinegar
5 ml salt

Mix the dressing ingredients together and set aside.


500g watermelon, cut into bite sized chunks
500g pineapple, cut into bite sized chunks
1 onion, thinly sliced
15-30ml coriander
15-30ml mint, chopped
90ml lime juice
30ml red wine vinegar
freshly ground black pepper

Place the fruit, onion, coriander, lime juice and vinegar in a bowl. Toss, add pepper to taste, then chill before serving.
This salad is delicious served with gammon, ham or braaied pork.


300g watermelon, cut into bite sized chunks
30g pineapple, cut into bite sized chunks
15g onion, thinly sliced
2 coriander
3-4 mint, chopped
80 ml lime juice
60 ml red wine vinegar
1 ml freshly ground black pepper

Soak the cracked wheat in water for about 30 minutes until water is absorbed, just cover
Allow grains to soften, strain well to extract as much water as possible then transfer it to a bowl.
Add all the remaining ingredients, season to taste and set aside for about 30 minutes to develop the flavours.
Chill slightly before serving.


1 – 2 chopped, skinned and deseeded tomatoes, added to other ingredients.


2 coarsely chopped walnuts or almonds in their skins
400 g can chickpeas, drained and rinsed
± 50 small onion, thinly sliced
15 ml red pepper, sliced
1 grated carrot (or thin julienne strips)
1 large or 2 medium egg-plants, thinly sliced – lengthways
30 ml olive oil


30 ml olive oil
30 ml tomato pesto
a dash of Tabasco
a dash of Balsamic vinegar

Combine all the dressing ingredients together and mix well. Set aside.
Grill the red peppers until blackened then set aside to cool in a plastic bag. When cool, peel.
Blanch the sliced courgettes in boiling water for a few seconds and refresh in cold water.
Repeat with the basil leaves.
Cut the peeled red peppers into strips and toss with their juices and the 15 ml of Balsamic vinegar.
Brush the thinly sliced egg-plant lightly with olive oil.
Place on a baking tray and roast until just tender, turning once at ± 220°C for ± 10 minutes.
Lay a piece of plastic wrap or baking paper onto the work-surface.
Arrange a single line of overlapping eggplant slices onto it.
Cover with a layer of courgettes, then a layer of red pepper, sliced or grated cheese and finally a layer of basil leaves.
Sprinkle over the dressing and spread evenly.
Roll up firmly to form a thin log.
Repeat with the remaining ingredients.



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