Archive for Salads

Serves 6

Ingredients

  • 2 blocks of halloumi cheese, sliced into 1.5cm pieces (halloumi is a Greek sheeps’ milk cheese, available in low fat version from Tesco)
  • 6 peaches, halved and stoned
  • 2 red chillies, halved lengthways and seeded
  • 150g baby salad leaves
  • 2 small bulbs of fennel, finely sliced
  • 1tbls finely chopped mint
  • Light olive oil, for cooking
  • Dressing:
  • 250ml low fat plain yoghurt
  • Juice of 1 lemon
  • 2tbls water
  • 2tbls finely chopped mint

Method:

  1. Mix the dressing and and taste for seasoning. Add more lemon if desired. Set aside and allow the flavours to infuse.
  2. In a pan or on the BBQ, lightly grill the peaches until just golden. If using a pan, use a little light olive oil to cook the peaches in. If cooking on a BBQ, lightly coat the peaches with olive oil before placing on the BBQ grill. Set aside.
  3. Repeat with the chillies, pushing them down with tongs to ensure even cooking. Once the chillies start to blister and soften, remove and set aside. Allow to cool slightly before chopping into very thin slices.
  4. Using more olive oil, cook the halloumi on both sides until golden brown. Remove and keep warm on a warm plate or in a moderately hot oven.
  5. Gently toss together the fennel and baby salad leaves with a little dressing. Divide between six starter plates or arrange on one large salad platter.
  6. Nestle the peaches on the bed of greens, add the halloumi cheese and scatter over the chillies and extra mint. Drizzle over a little dressing.
  7. Serve immediately with extra dressing on the side.

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Sep
14

Grilled Summer Vegetable Salad

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Ingredients

  • 2 courgettes, sliced into thick ribbons
  • 1 aubergine, sliced into rings
  • 1 red pepper, cut into thick strips
  • 1 yellow pepper, cut into thick strips
  • 1 red onion, cut into thick slices
  • 2 Portabello mushrooms, wiped clean
  • 1 bunch asparagus
  • olive oil
  • 2tbsp kalamata olives
  • 2tbsp chopped fresh mint
  • 2tbls pine nuts, optional

Dressing:

  • 1 clove garlic, crushed
  • 100ml lemon juice
  • 200ml olive oil
  • ½ tsp sugar
  • salt and pepper

Method:

  1. Coat the vegetables in olive oil, salt and pepper. Cook on a BBQ or griddle pan until charred. Or bake on a baking tray at 200°C for 30 minutes until slightly charred.
  2. Mix the dressing and set aside. Adjust to taste.
  3. Mix the olives, mint and dressing through the vegetables. Sprinkle over pine nuts if using.

Recipe by Rozanne Stevens

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Apr
13

Caribbean Chicken Salad

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Caribbean Chicken Salad
All of us get into a rut with our diet at times, eating the same salad for lunch every day. Try this chicken salad with a kick to liven up your palate and to deliver a host of antioxidants (from the fresh fruit), in addition to the fibre and B vitamins (from the brown rice).
Ingredients
(serves 2)
100g/3 ½ ozs brown rice (uncooked weight)
Half an onion
2 chicken breasts
Half fresh pineapple, chopped into chunks
Half tsp medium curry powder
1 large banana, sliced
4 tbsp natural yoghurt
2 tsp mild curry paste
1 tbsp lemon juice
1 small bag (100g/3 ½ ozs) mixed salad leaves
1 small packed of flaked coconut
Pinch of black pepper to season
Method
Bring a saucepan of water to the boil, adding the half of onion to flavour the chicken. Place both breasts in the water and turn down the water to a slow boil. Leave for 20 minutes, covered. Remove from the water and allow to cool for approximately 30 minutes.
Next, cut the chicken into bite-sized cubes.
Combine the cooked chicken, yoghurt, curry powder, curry paste and lemon juice in a bowl, cover and refrigerate for 1-2 hours.
In the meantime, cook the rice according the packet instructions (usually 40 minutes for brown rice), remove from the water, rinse with cold water, allow to cool and then refrigerate.
Remove the chicken mixture from the fridge, stir in the remaining ingredients – the banana slices and the pineapple chunks and the chilled rice – and season as needed.
Serve on top of a bed of washed lettuce and garnish with the flaked coconut.

iStock_000005332486XSmallAll of us get into a rut with our diet at times, eating the same salad for lunch every day.

Try this chicken salad with a kick to liven up your palate and to deliver a host of antioxidants (from the fresh fruit), in addition to the fibre and B vitamins (from the brown rice).

Ingredients

(serves 2)

  • 100g/3 ½ ozs brown rice (uncooked weight)
  • Half an onion
  • 2 chicken breasts
  • Half fresh pineapple, chopped into chunks
  • Half tsp medium curry powder
  • 1 large banana, sliced
  • 4 tbsp natural yoghurt
  • 2 tsp mild curry paste
  • 1 tbsp lemon juice
  • 1 small bag (100g/3 ½ ozs) mixed salad leaves
  • 1 small packed of flaked coconut
  • Pinch of black pepper to season

Method

  1. Bring a saucepan of water to the boil, adding the half of onion to flavour the chicken. Place both breasts in the water and turn down the water to a slow boil. Leave for 20 minutes, covered. Remove from the water and allow to cool for approximately 30 minutes.
  2. Next, cut the chicken into bite-sized cubes.
  3. Combine the cooked chicken, yoghurt, curry powder, curry paste and lemon juice in a bowl, cover and refrigerate for 1-2 hours.
  4. In the meantime, cook the rice according the packet instructions (usually 40 minutes for brown rice), remove from the water, rinse with cold water, allow to cool and then refrigerate.
  5. Remove the chicken mixture from the fridge, stir in the remaining ingredients – the banana slices and the pineapple chunks and the chilled rice – and season as needed.
  6. Serve on top of a bed of washed lettuce and garnish with the flaked coconut.

Categories : Recipes, Salads
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Apr
13

Smoked Salmon Salad

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iStock_000003302487XSmallOkay, so not everyone likes smoked salmon but I urge you to give this recipe a go – the dressing livens up the salmon to deliver a powerful energy boost, as well as a healthy serving of essential fatty acids that will put a spring in your step until dinnertime.

Ingredients
(serves 2)
100g/3 ½ ozs smoked salmon, flaked
230g/8ozs wholemeal penne pasta (uncooked weight)
Half a cucumber, quartered and sliced
3 sprigs fresh dill
1 small bag (100g/3 ½ ozs) mixed salad leaves
4 spring onions, sliced
8 cherry tomatoes, halved
Handful fresh parsley
For the dressing
6 tbsp crème fraiche
1 tbsp fresh dill
One quarter of a cucumber, cubed
1 tbsp lemon juice
Pinch of pepper for seasoning
Method
Cook the penne in boiling water. Drain, rinse and set and place in refrigerator to cool.
Combine the salmon, cucumber, dill, salad leaves, onions and cherry tomatoes together in a bowl, leaving a few smoked salmon flakes aside for garnish.
Blend the dressing ingredients in a food processor until the cucumber is finely chopped.
Add the dressing to your salad and gently toss.
Garnish with the reserved salmon flakes and fresh parsley.

Ingredients

(serves 2)

  • 100g/3 ½ ozs smoked salmon, flaked
  • 230g/8ozs wholemeal penne pasta (uncooked weight)
  • Half a cucumber, quartered and sliced
  • 3 sprigs fresh dill
  • 1 small bag (100g/3 ½ ozs) mixed salad leaves
  • 4 spring onions, sliced
  • 8 cherry tomatoes, halved
  • Handful fresh parsley

For the dressing

  • 6 tbsp crème fraiche
  • 1 tbsp fresh dill
  • One quarter of a cucumber, cubed
  • 1 tbsp lemon juice
  • Pinch of pepper for seasoning

Method

  1. Cook the penne in boiling water. Drain, rinse and set and place in refrigerator to cool.
  2. Combine the salmon, cucumber, dill, salad leaves, onions and cherry tomatoes together in a bowl, leaving a few smoked salmon flakes aside for garnish.
  3. Blend the dressing ingredients in a food processor until the cucumber is finely chopped.
  4. Add the dressing to your salad and gently toss.
  5. Garnish with the reserved salmon flakes and fresh parsley.

Categories : Recipes, Salads
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Apr
13

Lower Fat Chicken Caesar Salad

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Lower Fat Chicken Caesar Salad
When eating out, most of us are surprised at how rich Caesar salad dressing can be (and it is often high in calories). I make this low fat version which is much lighter and healthier, but still delivers all the great flavours of a classic Caesars salad.
Ingredients
(serves two)
2 boneless chicken breasts
1 tbsp olive oil
2 slices of wholemeal bread
3 heads of little gem lettuce
1 tin (125g) anchovy fillets in olive oil (optional)
For the dressing
1 small garlic clove, peeled and grated
2 anchovy fillets (optional – taken from tin above)
Pepper to season
2 tbsp low fat natural organic yoghurt
A squeeze of lemon juice
250g/1 ½ ozs freshly grated parmesan
Method
Flatten your chicken breasts by placing them side-by-side on a chopping board and then cover with Clingfilm and hit with the bottom of a saucepan until flattened out.
Heat a griddle pan on a high heat. Baste the chicken breasts with the olive oil and season with pepper.
Place onto the griddle and turn down the heat. Cook for 5-10 minutes, turn over and repeat for 5-10 more minutes, or until cooked through.
Remove from the heat and leave to rest for 5 minutes. Next, cut into slices widthways.
Preheat a conventional oven to 200ºC (or a fan-assisted oven to 180ºC).
To make healthy ‘croutons’, toast the bread until golden. Cut off the crusts and slice through the bread horizontally so that you are left with two sides of bread, each with one toasted side and one soft side.
Next, place toast on a baking tray, soft-side-up, and bake for 5 minutes or until the bread has curled up and dried.
Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
Add the yoghurt and lemon juice gradually until combined. Stir in the parmesan and season again to taste. (Alternatively, if you don’t own a pestle and mortar, add some more lemon juice to moisten the mixture and blend in a blender).
Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and any additional anchovies.
Break the ‘croutons’ into the salad and adds some more parmesan shavings to serve.

Chicken Caesar saladWhen eating out, most of us are surprised at how rich Caesar salad dressing can be (and it is often high in calories).

I make this low fat version which is much lighter and healthier, but still delivers all the great flavours of a classic Caesars salad.

Ingredients

(serves two)

  • 2 boneless chicken breasts
  • 1 tbsp olive oil
  • 2 slices of wholemeal bread
  • 3 heads of little gem lettuce
  • 1 tin (125g) anchovy fillets in olive oil (optional)

For the dressing

  • 1 small garlic clove, peeled and grated
  • 2 anchovy fillets (optional – taken from tin above)
  • Pepper to season
  • 2 tbsp low fat natural organic yoghurt
  • A squeeze of lemon juice
  • 250g/1 ½ ozs freshly grated parmesan

Method

  1. Flatten your chicken breasts by placing them side-by-side on a chopping board and then cover with Clingfilm and hit with the bottom of a saucepan until flattened out.
  2. Heat a griddle pan on a high heat. Baste the chicken breasts with the olive oil and season with pepper.
  3. Place onto the griddle and turn down the heat. Cook for 5-10 minutes, turn over and repeat for 5-10 more minutes, or until cooked through.
  4. Remove from the heat and leave to rest for 5 minutes. Next, cut into slices widthways.
  5. Preheat a conventional oven to 200ºC (or a fan-assisted oven to 180ºC).
  6. To make healthy ‘croutons’, toast the bread until golden. Cut off the crusts and slice through the bread horizontally so that you are left with two sides of bread, each with one toasted side and one soft side.
  7. Next, place toast on a baking tray, soft-side-up, and bake for 5 minutes or until the bread has curled up and dried.
  8. Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
  9. Add the yoghurt and lemon juice gradually until combined. Stir in the parmesan and season again to taste. (Alternatively, if you don’t own a pestle and mortar, add some more lemon juice to moisten the mixture and blend in a blender).
  10. Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and any additional anchovies.
  11. Break the ‘croutons’ into the salad and adds some more parmesan shavings to serve.

Categories : Recipes, Salads
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Apr
13

Warm Salad Nicoise

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Warm Salad Nicoise
Salad nicoise, whether made at home or eaten out in a restaurant, is one of my staples. It’s satisfying and very high in protein which will balance blood sugar levels, meaning you’re less likely to snack on unhealthy foods during the day.
Ingredients
(serves 2)
6 new potatoes
50g/2ozs green beans, trimmed
1 small bag (85g/3-4ozs) mixed salad leaves
1 can tuna (185g/7ozs), drained
2 hard-boiled eggs
Small red onion, thinly sliced
1 clove garlic, crushed
6 cherry tomatoes, halved
4 black olives, halved and pitted
20g/1oz fresh parmesan shavings
For the dressing
2 tbsp white wine vinegar
1 tsp olive oil
Juice of half a lemon
1 shallot, finely chopped
1 tsp Dijon mustard
Pinch of black pepper to season
Method
Simmer the new potatoes for 5 minutes, then add the green beans and simmer for a further 4 minutes, until just tender.
Remove new potatoes from water, allow to cool and then transfer to a refrigerator.
Next, remove green beans from the water and chill in cold water to stop them cooking further and getting too soft, then drain well and put to one side.
Meanwhile, prepare the dressing by blending the vinegar, olive oil, lemon juice, shallots and Dijon mustard together in a small mixing bowl. Season with black pepper.
Toss the salad leaves in the dressing, leaving a teaspoon of dressing to one side, and then split between two plates. Flake the tuna on top of the leaves.
In a frying pan, sauté the red onion and garlic and lightly cook the tomatoes. Then add the remaining dressing and remove the mixture from the heat. Place the vegetables and the eggs on top of the salad leaves on the plate.
Halve the potatoes and arrange them on the plate with the green beans. Add the olives to the top, sprinkle with the parmesan shavings and serve immediately.

Salad NicoiseSalad nicoise, whether made at home or eaten out in a restaurant, is one of my staples.

It’s satisfying and very high in protein which will balance blood sugar levels, meaning you’re less likely to snack on unhealthy foods during the day.

Ingredients

(serves 2)

  • 6 new potatoes
  • 50g/2ozs green beans, trimmed
  • 1 small bag (85g/3-4ozs) mixed salad leaves
  • 1 can tuna (185g/7ozs), drained
  • 2 hard-boiled eggs
  • Small red onion, thinly sliced
  • 1 clove garlic, crushed
  • 6 cherry tomatoes, halved
  • 4 black olives, halved and pitted
  • 20g/1oz fresh parmesan shavings

For the dressing

  • 2 tbsp white wine vinegar
  • 1 tsp olive oil
  • Juice of half a lemon
  • 1 shallot, finely chopped
  • 1 tsp Dijon mustard
  • Pinch of black pepper to season

Method

  1. Simmer the new potatoes for 5 minutes, then add the green beans and simmer for a further 4 minutes, until just tender.
  2. Remove new potatoes from water, allow to cool and then transfer to a refrigerator.
  3. Next, remove green beans from the water and chill in cold water to stop them cooking further and getting too soft, then drain well and put to one side.
  4. Meanwhile, prepare the dressing by blending the vinegar, olive oil, lemon juice, shallots and Dijon mustard together in a small mixing bowl. Season with black pepper.
  5. Toss the salad leaves in the dressing, leaving a teaspoon of dressing to one side, and then split between two plates. Flake the tuna on top of the leaves.
  6. In a frying pan, sauté the red onion and garlic and lightly cook the tomatoes. Then add the remaining dressing and remove the mixture from the heat. Place the vegetables and the eggs on top of the salad leaves on the plate.
  7. Halve the potatoes and arrange them on the plate with the green beans. Add the olives to the top, sprinkle with the parmesan shavings and serve immediately.

Categories : Recipes, Salads
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Apr
13

Colourful Cous Cous Salad

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Colourful Cous Cous Salad
Cous cous is a wonderful grain to experiment with…and it’s so easy to make. This salad is one of my favourites as it takes just a few minutes (with no cooking involved) and I especially love the kidney beans for a change (full of iron and cholesterol lowering fibre too!).
Ingredients
(serves 2)
100g/3 ½ ozs cous cous (uncooked weight)
150ml/5fl oz boiling water
1 tsp olive oil
1 small knob unsalted butter
1 can (400g) red kidney beans, drained
1 red pepper, sliced into 1 inch pieces
2 spring onions, chopped
2 plum tomatoes, diced
8 black olives, chopped
100g/3 ½ ozs raisins
50g/1 ¾ ozs Feta cheese, cubed
2 tbsp lemon juice
Method
Place cous cous in a saucepan, then add the boiling water, followed by the olive oil. Allow to stand for 5-10 minutes (without heating).
Use a fork to separate the grains once cooled and drain off any excess water.
Next, add the sliced peppers, spring onions, tomatoes and black olives to the cous cous and mix gently.
Sprinkle in the raisins and then crumble the Feta cheese into the dish.
Pour the lemon juice on top, mix all together and serve.

Arabian tabouleh dish with couscous - Tabouleh mit CouscousCous cous is a wonderful grain to experiment with…and it’s so easy to make.

This salad is one of my favourites as it takes just a few minutes (with no cooking involved) and I especially love the kidney beans for a change (full of iron and cholesterol lowering fibre too!).

Ingredients

(serves 2)

  • 100g/3 ½ ozs cous cous (uncooked weight)
  • 150ml/5fl oz boiling water
  • 1 tsp olive oil
  • 1 small knob unsalted butter
  • 1 can (400g) red kidney beans, drained
  • 1 red pepper, sliced into 1 inch pieces
  • 2 spring onions, chopped
  • 2 plum tomatoes, diced
  • 8 black olives, chopped
  • 100g/3 ½ ozs raisins
  • 50g/1 ¾ ozs Feta cheese, cubed
  • 2 tbsp lemon juice

Method

  1. Place cous cous in a saucepan, then add the boiling water, followed by the olive oil. Allow to stand for 5-10 minutes (without heating).
  2. Use a fork to separate the grains once cooled and drain off any excess water.
  3. Next, add the sliced peppers, spring onions, tomatoes and black olives to the cous cous and mix gently.
  4. Sprinkle in the raisins and then crumble the Feta cheese into the dish.
  5. Pour the lemon juice on top, mix all together and serve.

Categories : Recipes, Salads
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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.