HEALTHY-CHEF

Really good food...that's really good for you!

Leggera Superfood Salad

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Leggera Superfood Salad
 
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My daughters persuaded me to dine in a popular pizzeria chain recently, I opted for their 'healthy option salad'. I could not have been more pleasantly surprised at what I received! A plate of rainbow loveliness, fresh, brimming with goodness and genuinely delicious, even my daughters thought so! I quickly noted the ingredients and eh voila here is my version.
Recipe type: Salad
Cuisine: Italian
Serves: 1 or 6 persons
Ingredients
  • NB The quantities in brackets are for a 6 person serving
  • 1 good handful (1 bag)salad leaves
  • 1 good handful (1 small bag) baby spinach
  • ¼ (1 whole)cucumber, sliced
  • ½ avocado (3 avocados) , chopped
  • 1 tsp (100g) lentils , cooked
  • 50g (300g) mozzarella , torn/goats cheese cubed
  • 60g (350g) butternut squash , roasted
  • 50g (300g) beetroot , cooked and sliced
  • 2 (12) radish, finely sliced
  • 1 pinch (50g) fresh basil leaves
  • 1 drizzle (large glug)balsamic glaze
  • 1 drizzle (large plug) extra virgin olive oil
  • 1 tbsp (6 tbsp) pine kernels
Instructions
  1. Start by laying the plate with the salad leaves and baby spinach. Sprinkle on the cucumber, chopped avocado, lentils and then toss in the torn mozzarella/goats cheese, butternut squash, beetroot and radish.
  2. Finally, top with the basil leaves and pine kernels and drizzle on the balsamic glaze and extra virgin olive oil.
Notes
NB The quantities in brackets are for a 6 person serving

 

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Tomato Salad

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Tomato Salad
 
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This is a real all round salad. In Summer it complements barbecues, light pasta dishes and fish, whilst in the winter it add a little punch of colour and garlicky kick to a heart lasagna or spaghetti bolognese (see my recipes)
Recipe type: Salad
Cuisine: Italian
Ingredients
  • 1 punnet organic cherry/vine tomatoes (choose the best you can and pick different colours and varieties to add interest)
  • 4-5 large organic garlic cloves, sliced thinly
  • handful of torn basil leaves
  • 5 tbs extra virgin olive oil
  • sea salt and freshly ground pepper
Instructions
  1. combine all the ingredients in a bowl/plate
  2. allow to marinade for at least 1hr
  3. serve at room temperature

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Beetroot & Apple Salad

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Beetroot & Apple Salad
 
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You will love this simple salad! It looks gorgeous goes with anything and tastes divine. Enough said.
Recipe type: Salad
Cuisine: Swedish
Serves: 4-6 people
Ingredients
  • 1 jar pickled beetroot, cut into 1cm pieces
  • 2 Granny Smith apples, peeled and diced into 1cm pieces
  • 2 tbs H
  • 2 tbs homemade/really good quality bought mayonnaise
  • 2 tbs creme fraiche
  • Sea salt, freshly ground pepper
  • Squeeze of lemon
Instructions
  1. mix the beetroot and apple pieces together, careful not to mush the beetroot
  2. Add the other ingredients, stir and taste
  3. Add a little more seasoning and lemon if required
  4. cover and refrigerate ideally for 2hrs
  5. bring back room temperature before serving
Notes
try this with all my Swedish and fish dishes.

 

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Supersized Salad

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Supersized Salad
 
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The inspiration for this came from Sir Jamie Oliver's Superfood Salad, I have put my own twist on it. Try for large family gatherings ideal all year round you can serve the quinoa and roasted veg hot if you prefer.
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Recipe type: Salad
Serves: 8-10 people
Ingredients
  • 1 large packet of organic dark green/red salad leaves
  • 700g sweet potatoes, leave the skin on cut lengthways into 8-10 slives
  • 3 red onions, peeled and cut into 6 segments
  • 2 tsp dried chilli flakes
  • 2 tsp ground coriander
  • 1 tsp ground cinnamon
  • 2 tbs coconut oil
  • Sea Salt
  • 200g quinoa
  • 400ml stock (use 1 organic vegetable stock cube/homemade stock)
  • ½ bag fresh beansprouts, wok cooked with a little coconut oil for 2-3 mins
  • 50g toasted pine nuts
  • large handful coriander diced
  • Dressing (combine the following in a small jug)
  • 4 tbsp Extra Virgin Olive Oil
  • 2 limes, juice and zest
  • 2 tbsp organic balsamic vinegar
  • 1 tbsp dried chilli flakes (or a fresh red chilli deseeded and finely sliced)
  • Garish
  • 1 punnet salad cress
  • few sprigs of coriander
  • reserved pine nuts
Instructions
  1. Preheat oven to 425F/200C
  2. Take two baking sheets warm 1 tbs of coconut oil in each (place in the reheated oven for 1 min)
  3. Put the sweet potato in one tray and the red onions in another.
  4. Sprinkle equal quantities of the spices over them and season with sea salt
  5. Roast the sweet potatoes for 25-30 mins and the red onions for 15-20 till the vegetables are sort in the centre and nicely browned. Remove form the oven and leave to cool
  6. Place the rinsed quinoa in a saucepan with the stock bring to the boil and simmer for 10-15mins, allow to cool
  7. Add the cooked beansprouts, pine nuts (NB reserve a small amount to garnish) and coriander to the quinoa and then pour in the dressing.
  8. On a large platter sprinkle over the lettuce leaves and then arrange the sweet potato and onion segments attractively around the edge.
  9. In the centre heap the quinoa and garnish generously with the salad cress, reserved pine nuts and coriander.

 

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Chunky Mint Raita

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Chunky Mint Raita
 
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Sometimes irate lacks a little oomph, this version is great served alongside curry, tandoori chicken or as an accompaniment to poppadoms/naan, though you may want to pop a spoon by the dish to aid serving.
Serves: 1 bowl
Ingredients
  • 2 tbsp whole cumin seeds
  • 10g fresh mint leaves, washed and chopped
  • 1 organic cucumber (seeded if preferred) quartered lengthways and sliced thinly
  • 1 large pot Greek yogurt
  • 1 teaspoon raw honey
Instructions
  1. Heat a dry saucepan and toast the cumin seeds for a minute or so until lightly toasted.
  2. Combine all ingredients in a bowl

 

 

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Fattoush

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Fattoush
 
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This is lifted straight from the pages of Ottolenghi's 'Jerusalem' cookbook. I have reduced the amount of dressing, removed the stale bread, adjusted a few seasoning to create a clean, fresh and totally different salad to complement anything from your classic BBQ offerings, to my lasagna (see recipe) and as it has a lot of mint in it goes brilliantly with lamb dishes too!
Author:
Recipe type: Salad
Cuisine: Arabian
Serves: 6 people
Ingredients
  • 150ml buttermilk
  • punnet of cherry tomatoes, cut into halves
  • 100g radishes, thinly sliced
  • 1 cucumber, quartered and diced (approx 1.5cm)
  • 1 bunch of spring onions, thinly sliced
  • 15g fresh mint
  • 25g flat leaf parsley
  • 1 tbs dried mint
  • 4 garlic gloves
  • 3 tbs freshly squeezed lemon juice
  • 30ml virgin olive oil
  • 2 tbs cider/white wine vinegar
  • 1 tsp coarse ground black pepper
  • 11/2 tsp sea salt
  • 1 tbsp sumac
Instructions
  1. place the prepared tomatoes, cucumber, radishes and spring onions in a bowl
  2. Place all the additional ingredients in your food processor and whizz to create a rough dressing.
  3. Pour over the salad vegetables and combine
  4. Spoon over the buttermilk and combine
  5. Ideally leave for a minimum of 10 minutes for all the flavours to combine
  6. Serve at room temperature

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Tomato Salad with Tuna, Fried Anchovies and Crispy Onion

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Tomato Salad seasoned with anchovies & crispy onion
 
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Otherwise known as 'ensalada de tomate aliñado conanchoas, bonito y crujiente de cebolla'! I came across this lovely Spanish salad in a beautiful authentic restaurant, Casa dels Capellans, Traiguera, on a recent holiday with friends. I was inspired by the fresh flavours, raw garlic and contrast between the sweet tomatoes and crisp onion rings...for me the taste of summer in 1 bowl.
Recipe type: Salad
Cuisine: Spanish
Serves: 6 person
Ingredients
  • 220g jar best-quality Spanish tuna, drained (Ortiz is good)
  • 75ml extra-virgin olive oil
  • 1 jar anchovies, or fresh if you can get
  • 5 clove garlic, grated or finely chopped
  • 1kg mixed tomatoes, use different varieties and colours sliced ½-inch thick
  • 2 large red onion very thinly sliced NB THESE ONIONS REQUIRE 4-6HRS COOKING
  • ½ cup coarsely chopped flat-leaf parsley
  • Sea salt and freshly ground black pepper
  • 1 teaspoon red chilli flakes, for seasoning
Instructions
  1. For the crispy dried onions:
  2. Preheat oven to 170F(75C) (or your oven's lowest temperature)
  3. Place onion slices thinly scattered on required number of baking trays
  4. Sprinkle with sea salt and place in the oven for 4-6hrs
  5. For the crisp fried anchovies:
  6. Heat the 1 tsp of coconut oil in a frying pan
  7. Once hot lightly fry the anchovy fillets, 1 minute either side should suffice
  8. As soon as they are cooked, sprinkle the anchovies with sea salt
  9. For the salad
  10. Add the garlic and red chilli flakes to the olive oil and season well
  11. Scatter the array of tomatoes over a shallow dish
  12. Pour over the garlic,chilli infused olive oil
  13. Flake over the tuna
  14. Place the fried anchovy fillets over the salad
  15. Heap the crispy onions on top
  16. Finish with a good sprinkling of the chopped parsley
  17. Serve at once
Notes
If you do not have 4-6hrs to dry fry your onions you can put in a very hot oven, 425F (220C) for 30 mins or even shorter for time heat 2 tsps of coconut oil in a large shallow frying pan and fry the onions till brown and crispy. NB Not quite as healthy but just as delicious!

 

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Roasted squash, red onion, rocket and balsamic roasted baby tomato salad

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Roasted squash, rocket and balsamic roasted baby tomato salad
 
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My current favourite salad.Vibrant colour, packed with nutrients and perfect on its own or accompanying a multitude of fish, meat or vegetarian dishes. Try adding walnuts or dry roasted onions to change it up.
Recipe type: Salad
Serves: 6 people
Ingredients
  • For the salad
  • ½ large butternut squash, chopped optional skin left on
  • ½ tbsp coconut oil
  • 1 or 2tsp paprika (adapt in preference to spiciness)
  • 1or 2 tsp dried red chilli flakes (adapt in preference to spiciness)
  • 1 large red onion, sliced into rings
  • Balsamic roasted baby tomatoes (see my recipe)
  • Large handful of rocket
  • Bag of organic baby spinach
  • For the dressing
  • 1 tbsp olive oil
  • 1 tsp balsamic vinegar
  • ¼ tsp ground cumin
  • Sea salt
  • Freshly ground black pepper
Instructions
  1. Preheat the oven to 200C/400F/ gas mark 6
  2. For the crispy dried onions:
  3. Preheat oven to 170F(75C) (or your oven's lowest temperature)
  4. Place onion slices thinly scattered on required number of baking trays
  5. Sprinkle with sea salt and place in the oven for 4-6hrs(see notes if you need to cook these faster)
  6. Spoon the coconut oil onto the baking tray, and put it into the preheated oven for 30 seconds NB You may need to split the oil between to trays to accommodate all the squash slices.
  7. Once the oils melted carefully place the butternut squash pieces on the tray and place in the top of the oven for 30 minutes to bake, or until the skin has turned crispy
  8. Combine the squash with the other salad ingredients
  9. For the dressing whisk all ingredients together
  10. Dress the salad and toss well
Notes
If you are peeling your squash you'll find if you place it in a hot oven for 5 minutes it will peel much easier.
If you do not have 4-6hrs to dry fry your onions you can put in a very hot oven, 425F (220C) for 30 mins or even shorter for time heat 2 tsps of coconut oil in a large shallow frying pan and fry the onions till brown and crispy. NB Not quite as healthy but just as delicious!

 

 

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Greek Salad

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Greek Salad
 
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Recipe type: Salad
Cuisine: Greek
Serves: 4-6 people
Ingredients
  • 4 large vine tomatoes, cut into irregular wedges
  • 1 cucumber, peeled (optional), deseeded, then roughly chopped
  • ½ a red onion, thinly sliced
  • 16 kalamata olives
  • 1 tsp dried oregano
  • 85g feta cheese, cut into chunks (barrel matured feta is the best)
  • 4 tbsp greek extra virgin olive oil
Instructions
  1. Place all of the ingredients in a large bowl
  2. Lightly season
  3. Then serve with crusty wholemeal spelt bread to mop up all of those beautiful juices.

 

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Asian Salad

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Asian Salad
 
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A few cheats for days when you frankly don't have the time or inclination! You can bag pre-bagged beetroot salads from most supermarket chiller sections, make the salad dressing in larger quantities and store in air-tight jar in your fridge for up to 3 months. Buy frozen aduki and edamame beans, defrost and bring to room temperature before using.
Recipe type: Salad
Cuisine: Asian
Serves: 4-6 people
Ingredients
  • 1 bag lambs lettuce
  • 50g baby spinach
  • 50g chard (red leaves if possible)
  • 1 cooked beetroot, cooled and grated
  • 100g Adzuki Beans, cooked and cooled
  • 50g Edamame Beans, cooked and cooled
  • ½ Red Pepper, diced finely
  • ½ Green Pepper, diced finely
  • Dressing
  • 4 tbsp Red Wine Vinegar
  • ½ tsp Xylitol
  • 10g Coriander
  • 4 tbsp Olive Oil
  • Sea Salt, pinch
  • 1 thumb sized piece of Fresh Ginger
  • 1 Lemon Grass, outer skin removed
  • 1 tsp Red Chilli flakes or ½ red chilli (seeds optional)
  • 2 cloves Garlic
  • Freshly Ground Black Pepper & Sea Salt to taste
Instructions
  1. Place all dressing ingredients in a blender and whizz, season to taste.
  2. Place the salad leaves in a serving bowl sprinkle with the beans and grated beetroot.
  3. Just before serving pour over the dressing.

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