Lunch: One of my favourite meals of the day. When you want to eat a healthy, balanced diet, it doesn’t mean salad is the only thing on the menu. And even if it is, there are so many beautiful, and delicious ones out there to try! Be creative, and If you find yourself time-poor, cook extra dinner the night before and have leftovers! Being healthy means being prepared..
HEALTHY GUT SALAD – Serves 4
Love your gut, and feed your gut bacteria with these gorgeous salad. Full of colour, flavour and nutrition, it makes for a wholesome lunch or side salad at dinnertime.
1 Small Sweet Potato, diced
Organic Extra Virgin Coconut Oil
1 medium bunch english spinach
1 bunch kale
1 bunch bean sprouts
1 sliced red onion
1/2 Avocado, diced
1/2 tomato, diced
Homemade sauerkraut Optional**(store bought is fine choose no added salt option)
Handful Pumpkin seed and Sunflower seeds
Step 1: Pre-heat oven to 180 degrees. Grease baking tray with coconut oil, evenly lay sweet potato and coat with cinnamon for added flavour. Cook for around 30 mins
Step 2: Shred english spinach, kale and bean sprout and add to salad bowl
Step 3: Add diced avocado, tomato, red onion and desired amount of sauerkraut.
Step 4: Once sweet potato has cooled, add to salad and sprinkle a handful of pumpkin seeds on top.
See below for Beetroot Dip/dressing
BEETROOT DIP- makes around 2 cups
This delicious beetroot dip can be used as a snack with carrot, celery and capsicum sticks, sweet potato rounds or added to the Healthy Gut Salad as a dressing with a kick.
2 fresh organic Beetroots
1 Tsp Extra Virgin Olive Oil
Sprinkle of Himalayan Pink Salt
3 cloves of garlic
½ C Raw Unsalted Cashews
Juice of 1/2 Lemon
2 tsp balsamic vinegar
3 springs of fresh thyme
1/4 Cup Extra Virgin Olive Oil
1 Tsp Organic Apple Cider Vinegar
Step 1: Wash beetroot well under running water, and trim off leaves. Quarter and place on baking tray with peeled garlic cloves, olive oil and a pinch of salt.
Step 2: Bake in 180 degree oven for 45 minutes, turning once. Let cool after removing from oven.
Step 3: Add beetroot to food processor, along with all other ingredients and blend until well combined. You may need to scrap down sides of bowl occasionally. You may also need to add a little more oil or lemon juice depending on consistency.
Step 4: Taste for seasoning and add more salt and pepper if need be.
Barley and Raw Vegetable Power Salad
A delicious summer-inspired salad, full of nutrients to aid in health and regeneration. Raw cauliflower, when processed, soaks up the dressing and all the lovely flavours. Perfect on it’s own, or paired with grilled lean meat or fish.
150g (2/3 cup) pearl barley
2 oranges, peeled
1 lemon, rind finely grated, juiced
1 tablespoon extra virgin olive oil
2 teaspoons maple syrup
250g cauliflower florets
1 small zucchini, finely chopped
2 celery sticks, thinly sliced
2 green shallots, thinly sliced
280g mixed carrots, peeled, coarsely grated
50g (1/3 cup) dried cranberries
1/2 cup fresh mint (firmly packed), chopped
1/2 cup fresh coriander leaves (firmly packed), chopped
2 tablespoons toasted pine nuts
200g low-fat feta, quartered
Extra virgin olive oil, extra, to drizzle
Fresh mint and Coriander leaves, extra, to serve
Step 1: Place barley in a saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Simmer, stirring occasionally, for 30-35 minutes or until tender. Drain. Refresh under cold running water. Pat dry with paper towel. Place in a bowl.
Step 2: Holding each orange over a bowl to catch any juice, cut along either side of the white membranes to remove orange segments. Reserve juice. Combine orange juice, lemon juice, oil and maple syrup in a bowl and season.
Step 3: Process cauliflower until finely chopped. Add cauliflower and zucchini to juice mixture. Set aside for 5 minutes to develop the flavours.
Step 4: Add orange segments, lemon rind, celery, shallot, carrot, cranberries, zucchini mixture and 3/4 of the herbs to the barley. Season. Toss to combine. Divide among bowls. Sprinkle with pine nuts. Top with feta. Sprinkle with remaining herbs. Drizzle with extra oil and sprinkle with extra herbs.
HEALTHY LIVER SALAD – serves 6
Cleanse and detox your liver with this colourful salad! It contains essential vitamins, minerals and nutrient to accompany your lunch/dinner. Try adding the dressing below for a flavour-explosion!!
1 bunch kale, finely shredded
Quarter purple cabbage, shredded
1 medium bunch english spinach, shredded
Handful of Broccoli Sprouts
2 Carrots, spiralled
1 Beetroot, coarsely grated
1 Cucumber, spiralled
Handful of cherry tomatoes
1 Celery, chopped
Step 1: Wash all vegetables well in sink.
Step 2: Shred kale, cabbage, spinach finely and add to a salad bowl.
Step 3: Add in spiralled carrot, cucumber, beetroot, cherry tomatoes, celery and broccoli sprouts.
Step 4: Toss salad together and serve with homemade dressing and a protein source such as seeds, nuts, boiled eggs, chickpeas, chicken, fish or organic fetta.
Coriander and Garlic Meatballs-Makes 12 approx
These meatballs are auto-immune friendly, offering antioxidant greens, healing herbs and a fresh flavour. Can be used as a snack option, served with a fresh salad or why not try adding homemade tomato sauce and vegetable noodles for a healthy balanced meal.
500g Ground Beef
1/3 Cup chopped fresh coriander and parsley
1/3 Cup chopped spring onions
1 Large close of garlic, crushed
1 tsp dried, powdered turmeric
1/2 tsp Himalayan Pink Salt
Step 1: Preheat oven to 180 Degrees Celsius. Assemble ingredient and put into a large mixing bowl. Mix with your hands until combined. Form into balls and place onto a baking paper covered oven-proof dish.
Step 2: Bake for 20 minutes, then remove from oven, and flip with a tong. Replace into the oven and bake for another 20 minutes until cooked through. Remove from oven and enjoy!
Tahini and Orange Dressing- Makes around 1 C
A Fuss-free salad dressing that can take any salad from ooh, to OOH WOW!!
1/2 C freshly squeezed Orange Juice
2 Tsp Organic Virgin Coconut Oil
2 Tsp Organic Unhulled Tahini
2 cloves of garlic (crushed)
1 Tsp Rice-Malt Syrup
1 Tsp Organic Apple Cider Vinegar
Step 1: Add all ingredient into a spare jar, place lid on top and shake.
This will keep for up to 2 weeks. Can be stored in the cupboard or fridge. For a more creamy dressing, you may like to add greek yoghurt, or dijon mustard.
BROWN RICE, ROASTED PUMPKIN and SEED SALAD- serves 6
Every bite is an explosion of delicious flavours and textures in this low-fat rice salad. Perfect for BBQs and family get togethers, or even as a side dish for dinner.
2 Cups Brown Rice
1/3 Cup Pumpkin Seeds (pepitas)
1/3 Cup sunflower seeds
1 Fresh Lime
1 Tsp tamari
1/2 tsp sesame oil
2 cloves garlic, crushed
1 bunch rocket
Step 1: Preheat oven to 200°C. Spray a large baking tray with olive oil to lightly grease. Arrange the pumpkin, in a single layer, on the prepared tray and spray lightly with olive oil. Bake in preheated oven, turning halfway through cooking, for 30 minutes or until light brown and tender. Remove from oven and set aside for 15 minutes to cool to room temperature.
Step 2 Meanwhile: cook the rice in a large saucepan of boiling water for 30 minutes or until tender (do not overcook). Drain in a large colander and set aside for 30 minutes to cool to room temperature.
Step 3: Reduce oven temperature to 180°C. Spread the pepitas and sunflower seed kernels over a large baking tray. Bake in oven, stirring halfway through cooking, for 5 minutes or until lightly toasted. Remove from oven and set aside to cool slightly.
Step 4: Combine the juice of lime, tamari, sesame oil and garlic in a small jug. Place the rice in a large bowl. Drizzle with lime-juice mixture and use a large metal spoon to gently stir until well combined. Add the rocket, pumpkin, pepitas and sunflower seed kernels to the rice mixture and gently stir until well combined. Spoon salad among serving plates and serve immediately.
HEALTHY POTATO SALAD-serves 6
A Healthier, lighter version of the traditional BBQ favourite packed with flavour and nutrients your heart will appreciate; Plus your friends and family will love! If you want to get experimental you can use sweet potatoes as well as white potatoes for a flavour mix.
1Kg Red Skinned Potatoes
2 organic Free range eggs, optional***
Fresh Dill to garnish
1/4C Low-Fat Whole egg mayo
1Tsp Olive Oil
1/4C White wine Vinegar
Lemon Rind, to flavour
Step 1: Cut shallots, Cook potatoes and eggs separately. While cooling start on the sauce.
Step 2: Mix sauce ingredients together with a whisk. Note: add lemon rind to your own taste preference. Try as you go to make sure the sauce fits your taste.
Step 3: Put potatoes, shallots and eggs into a large bowl and drizzle sauce mix over gentle combining all ingredients together. Start with half sauce mixture and continue adding until creamy enough to fit your taste preference. Garnish with fresh dill. Enjoy!