SALADS

POMEGRANATE, CARROT AND CABBAGE SALAD (SERVES 3 – 4)

INGREDIENTS

Method

Mix the all the above ingredients

CUCUMBER SALAD (SERVES 2)

INGREDIENTS

Method

Mix the all the above ingredients

LETTUCE AND SPROUTS SALAD (SERVES 4)

INGREDIENTS

Method

Mix the all the above ingredients 

DATE & PINEAPPLE SALAD (WITH ORANGE DRESSING SERVES 6)

INGREDIENTS

• 1 fresh pineapple cut into small pieces
• ¼ cup dates sliced

FOR DRESSING

• 1 cup orange juice 1-teaspoon honey
• ½ teaspoon lemon juice (optional)

Method

Mix pineapple and dates. Toss in the dressing.

WILD RICE SALAD IN CAPSICUM (SERVES 4)

Vitamins B1, B2, B3, B5, B6, E, C, beta-carotene, folate, iron, magnesium, manganese, phosphorous, copper, zinc, carbohydrates, fibre, protein, omega-6, calcium, selenium

INGREDIENTS

Capsicum cups for serving: 4 capsicums (cut into half and deseeded)

FOR THE SALAD:

• 1-cup wild rice (steamed)
• ½ cup green, yellow, red peppers chopped
• ½ cup cucumber, tomato, celery chopped
• 1-tablespoon coriander leaves chopped
• 1-tablespoon walnut chopped
• 2-3 orange segments peeled and chopped
• 1 teaspoon lemon juice
• Salt to taste
• Freshly ground pepper

Method

Mix the salad ingredients. Serve in capsicum cups.

CARROT AND BELL PEPPER SALAD (SERVES 2)

Vitamin A, B, C, B6, beta-carotene, fibre, potassium, iron, limonene, calcium, folate, chromium,

INGREDIENTS

Method

Mix the ingredients. Serve.

WATER CHESTNUT SALAD WITH SPROUTED PEANUTS (SERVES 2 TO 3)

INGREDIENTS

Method

Mix the ingredients. Serve.

MELON-GRAPEFRUIT-PAPAYA SALAD (SERVES 4)

INGREDIENTS

• 4 cups watermelon, muskmelon and papaya (scooped)
• ½ cup sliced grapefruit
• 2 tablespoons chopped celery

DRESSING

Method

Mix the fruits in a bowl. Blend the honey and orange juice; add the ginger. Pour over fruits as dressing

BEAN SALAD (SERVES 4)

Protein, vitamin B2, B3, B5, E, folate, potassium, zinc, fibre, vitamin C, limonene

INGREDIENTS

• 2 cups mixed beans soaked overnight and steamed (kidney eans, chick peas, red gram)
• 1 cup sprouted mung and alfalfa
• 1 cup sliced cherry tomatoes
• ½ cup chopped spring onions (option)
• 5-6 iceberg lettuce leaves (for serving)

DRESSING

• 2 tablespoons lemon juice
• ½ teaspoon oregano (dried)
• ½ teaspoon garlic (crushed)
• Salt
• Freshly ground pepper

Method:  Mix all the ingredients. Arrange on a bed of lettuce. Toss in the dressing and serve.

GREEN SALAD

Salad greens and steamed asparagus Served with a light yogurt and parsley dressing.

STEAMED CAULIFLOWER WITH FRESH TOMATO SAUCE

(Serve with fresh tomato and garlic sauce & green chutney)
Steam the whole cauliflower and pour the tomato sauce and serve with green chutney.

CARROT GRATIN (SERVES 3 TO 4)

INGREDIENTS

1 cup carrots steamed and chopped
½ cup green peas steamed

FOR THE WHITE SAUCE

2 cups milk
1-cup white and red pumpkin stock
2 tablespoons skimmed milk powder
Salt to taste

Method:  Heat the ingredients of the white sauce in a pan until the mixture thickens. Add carrots and green peas and cook again for a few minutes. Bake in a baking dish for 5 to 7 minutes. Serve warm.

HI FIBRE CEREAL FOR THE HEART (SERVES 2)

INGREDIENTS

8 tablespoons oats
2 tablespoons sesame seeds (roasted)
2 tablespoons sunflower seeds
2 tablespoons wheat flakes
2 tablespoons raisins
2 tablespoons chopped almonds
4 tablespoons barley flakes or bran
Honey or maple syrup to taste (option)

Method:  Mix the ingredients. Pour milk and serve.

LEGUME SPREAD ON PITA (SERVES 4)

Vitamin B2, B3, B5, B6, C, E, beta-carotene, fibre, folate, iron, potassium, protein, lycopene, flavonoids, sulphur
Soaking time (for chickpeas): 6 hours

INGREDIENTS

4 pita breads (or 4 slices whole grain bread)
2 tablespoons chopped celery
2 tablespoons chopped iceberg lettuce
1 tablespoon chopped spring onions
2 tablespoons chopped peppers (red, green, yellow)
1 tablespoon sun dried tomatoes

LEGUME SPREAD (MAKES 2 CUPS)

250 grams chickpeas
2 cloves garlic (crushed)
Juice of 1 lemon
5 tablespoons fresh yogurt (thick)
Salt to taste
Soak the chickpeas for 6 hours. Cook the chickpeas in a pressure cooker. Cool and drain. Add the yogurt, lemon juice, garlic and salt. If the mixture is too thick add water to get the desired consistency. Blend in a blender until the mixture is smooth. Before serving add the capsicum, celery, spring onions and red chili powder.

Method: Warm the pita bread, spread lettuce leaves, add the spread and salad mixture.

OATS CAKE (SERVES 4)

INGREDIENTS

½ cup oats
½ cup skimmed milk
2 small bananas mashed
1-cup low fat cottage cheese crumbled
3 tablespoons unrefined sugar
½ cup raisins (soak for 10 minutes)

Method: Boil the oats in milk for 5 minutes. Cool. Add the rest of the ingredients and make into dough. Heat oven and bake for 10 minutes. Cool and slice the cake.

WILD BERRY SPREAD (SERVES 3 TO 4)

INGREDIENTS

1-cup strawberries
1-cup gooseberries
1-cup blackberries
1-cup cranberries
½ cup raisins (soak for 5 minutes)
1-cup apple juice concentrate

Method: Wash berries and raisins, then coarsely puree in a blender. Place the mixture in a saucepan and simmer gently until the fruit is cooked. Add the apple juice concentrate and boil for 15 minutes. Remove from the flame and cool. Store in airtight container and refrigerate.

Serving suggestion: Spread on sliced bread and add chopped pineapples or sliced apples.

WHOLE-WHEAT PASTA WITH ORANGES (SERVES 4)

INGREDIENTS

2 cups whole-wheat pasta spirals, cooked
¼ cup orange (peel and slice)
2 tablespoons chopped walnuts
½ cup bell peppers (red, yellow, green)
¼ teaspoon garlic grated
2 tablespoons milk
Salt to taste
Freshly ground pepper

Method: Toss the ingredients in a bowl. Serve.

BROCCOLI AND COTTAGE CHEESE STICKS (SERVES 4)

INGREDIENTS

Broccoli florets (300 grams)
Low fat cottage cheese cubes (300 grams)
½ cup toasted sesame seeds
Salt to taste
Freshly ground pepper

Method:
Arrange broccoli and cottage cheese on satay sticks. Steam. Add salt, pepper.
Sprinkle sesame seeds.
Serving suggestion: Serve with mint-yogurt dressing.

BARLEY & WHOLE-GRAIN RICE WITH VEGGIES (SERVES 2)

INGREDIENTS

1/2 cup cooked wholegrain rice
1/2 cup cooked barley
1 cup steamed vegetables (carrot, broccoli, green peas, celery)
1 tablespoon finely chopped dill (option)
2 tablespoons beaten yogurt
½ teaspoon garlic grated
Salt to taste
Freshly ground pepper

Method: Mix the ingredients. Serve.

ORANGE SESAME TABOULEH (SERVES 2)

1 cup broken wheat cooked
2 tablespoon toasted sesame seeds
1 tablespoon orange segments peeled and cut
1 tablespoon chopped spring onion
1 teaspoon chopped walnuts
2 tablespoons orange juice
Salt to taste
Mix and serve

HERBED YOGURT DRESSING IN AVOCADO*(HAIR NOURISHER) (SERVES 4)

INGREDIENTS

2 avocados peeled, deseeded and sliced into half
4 iceberg lettuce leaves

HERBED YOGURT DRESSING

2 cups hung yogurt (use skimmed milk)
½ cup fresh basil, oregano, parsley, coriander, celery
2 teaspoons grated carrot
Salt to taste
(Mix the ingredients)

Method: Fill the yogurt dressing in the scooped avocado. Serve on a crisp lettuce leaf.