SALADS Power
loaded salads to power you up
VEGETARIAN
Salads are a fun and versatile way to get protein if you’re a vegetarian. The salads in this chapter are powered up with protein-filled pulses and legumes.
green goddess super salad
prep + cook time 20 minutes serves 4
• ¾ cup (14g) puffed millet
• ¹⁄³ cup (45g) shelled pistachios, chopped coarsely
• 175g broccolini, trimmed, sliced lengthways
• 200g snow peas, trimmed
• 1 lebanese cucumber (130g), sliced lengthways
• 1 medium avocado (250g), sliced
• ²⁄³ cup (70g) mixed crunchy sprouts
• ²⁄³ cup (30g) alfalfa sprouts
GREEN GODDESS DRESSING
• ¼ cup (70g) greek yoghurt
• ¼ cup (60g) sour cream
• 1 small clove garlic, crushed
• ¼ cup coarsely chopped flat-leaf parsley
• ¼ cup coarsely chopped chives
• 1 tablespoon chopped tarragon
• 1 tablespoon lemon juice
1 Preheat oven to 180°C.
2 Spread millet and pistachios on an oven tray. Bake for 5 minutes, stirring halfway through cooking, or until millet is crisp. Cool on tray.
3 Meanwhile, boil a jug of water. Place broccolini and snow peas in a colander in the sink. Pour boiling water over vegetables to lightly blanch. Rinse under cold water; drain well.
4 Make green goddess dressing.
5 Arrange broccolini and snow peas with cucumber and avocado on a serving platter; top with millet mixture and sprouts. Serve drizzled with dressing. green goddess dressing Blend ingredients in a blender until smooth. Season to taste.
serving idea Serve salad topped with micro basil leaves, if you like.
tip
Salad is best assembled close to serving.
tip
Use a V-slicer or mandoline to slice brussels sprouts very thinly.
barley, cherry & fetta salad
prep + cook time 35 minutes serves 2
• ¹⁄³ cup (65g) pearl barley, rinsed
• 100g brussels sprouts, trimmed, sliced very thinly (see tip)
• 1½ cups (25g) firmly packed trimmed watercress sprigs
• 75g fresh or frozen cherries, pitted
• 1½ tablespoons chopped walnuts, roasted
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 30g fetta, crumbled
1 Cook barley in a medium saucepan of boiling water for 25 minutes or until tender; drain. Rinse under cold water, drain well. Transfer to a large bowl.
2 Add sprouts, watercress, cherries, nuts and combined oil and juice to barley; toss to combine. Season to taste. Transfer to a serving plate; top with crumbled fetta.
roasted vegies with sauerkraut hummus
prep + cook time 1 hour 20 minutes serves 4
• 1 cup (200g) brown rice and quinoa blend
• 800g butternut pumpkin, cut lengthways into thick wedges
• 1 tablespoon cumin seeds
• 2 teaspoons ground turmeric
• ¼ cup (60ml) olive oil
• 700g broccoli, cut into florets
• ¾ cup (115g) unsalted roasted cashews
• 2 tablespoons sunflower seeds, toasted
• 60g rocket
• ²⁄³ cup (70g) purchased red sauerkraut
• 1 tablespoon lemon juice
SAUERKRAUT HUMMUS
• 2 x 400g cans chickpeas, drained, rinsed
• ¼ cup (25g) fresh sauerkraut, plus ¼ cup (60ml) pickling liquid
• 3 cloves garlic, crushed
• ½ cup (140g) tahini
1 Make sauerkraut hummus.
2 Preheat oven to 220°C. Line a large roasting pan with baking paper.
3 Cook rice blend in a large saucepan of simmering water for 35 minutes or until tender. Drain and return to pan; stand, covered, for 5 minutes. Fluff with a fork to separate; cool.
4 Meanwhile, place pumpkin, cumin, turmeric and oil on the lined pan; season and toss to coat. Roast for 15 minutes.
Add broccoli; toss gently to coat in oil mixture. Roast for a further 15 minutes or until pumpkin is tender and broccoli starts to brown.
5 Divide rice blend among plates; top each with a large spoonful of sauerkraut hummus, roasted vegetables, cashews, sunflower seeds, rocket and sauerkraut. Drizzle with lemon juice; season. sauerkraut hummus Process chickpeas, sauerkraut and garlic until a thick paste forms. With motor operating, gradually add tahini, sauerkraut liquid and ¼ cup (60ml) cold water. Continue processing until a smooth paste forms; season. Transfer to a bowl; cover surface with plastic wrap. (Makes 3 cups)
Refrigerate leftover hummus in an airtight container for up to 3 days.
tip
You can use heirloom baby carrots, which would add great colour to this dish.
spiced vegie, chickpea & ricotta salad
prep + cook time 1 hour Serves 2
• 200g baby carrots, scrubbed, trimmed (see tip)
• 1 small orange sweet potato (250g), cut into 2cm wedges
• ½ small red onion (50g), cut into wedges
• ½ large red capsicum (175g), sliced thickly
• ½ x 400g can chickpeas, drained, rinsed
• 1 tablespoon rice bran oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 150g fresh ricotta
• large pinch each dried chilli flakes and oregano
• 150g vine-ripened baby cherry truss tomatoes
• 2 tablespoons chopped walnuts
• 2 tablespoons flat-leaf parsley leaves, torn
1 Preheat oven to 200°C. Line a large oven tray with baking paper.
2 Place carrots, sweet potato, onion, capsicum and chickpeas on tray. Drizzle with half the oil; sprinkle with the cumin and coriander. Toss gently to combine.
3 Place ricotta on tray alongside vegetables. Drizzle with remaining oil; sprinkle with chilli flakes and oregano. Bake the vegetables and ricotta for 40 minutes or until vegetables are tender, adding the tomatoes to tray for the last 10 minutes of cooking time.
4 Serve vegetables and ricotta sprinkled with nuts and parsley.
five-grain salad
prep + cook time 45 minutes serves 6
• ¹⁄³ cup (65g) barley
• ¹⁄³ cup (65g) wholegrain greenwheat freekeh
• ¹⁄³ cup (65g) brown rice
• ¹⁄³ cup (70g) black quinoa, rinsed
• ¹⁄³ cup (65g) couscous
• ¹⁄³ cup (80ml) boiling water
• 3 medium oranges (720g)
• 1 medium red apple (150g), unpeeled, sliced thinly
• 1 small red onion (100g), sliced thinly
• 1 cup flat-leaf parsley leaves
• ½ cup mint leaves
• ¹⁄³ cup (80ml) olive oil
• 200g goat’s fetta, crumbled
• ½ cup (80g) brazil nuts, chopped
1 Cook barley, freekeh and rice in a large saucepan of boiling water for 25 minutes or until tender; drain.
Rinse under cold water, drain well.
2 Meanwhile, place quinoa and ²⁄³ cup (160ml) water in a small saucepan; bring to the boil. Reduce heat to low; simmer for 15 minutes, stirring occasionally, or until most of the water is absorbed. Remove from heat; cover, stand quinoa for 5 minutes.
3 Combine couscous with the boiling water in a large heatproof bowl. Cover; stand for 5 minutes or until water is absorbed. Fluff with a fork.
4 Remove rind from oranges with a zester (see tip). Segment oranges over a bowl, reserving any juice.
5 Combine grains with rind and orange segments in a large bowl. Add apple, onion and herbs; toss to combine.
6 Place olive oil and 2 tablespoons of the reserved orange juice in a screw-top jar; shake well. Season.
7 Add dressing to salad with half the fetta; toss gently to combine. Serve salad on a platter topped with brazil nuts and remaining fetta.
tip
If you don’t have a zester, peel long, wide pieces of rind from the oranges, without the white pith, then cut them lengthways into thin strips.
spicy pumpkin & cauliflower salad
prep + cook time 45 minutes serves 4
• 750g jap pumpkin, peeled, cut into 2cm thick wedges
• 750g cauliflower, cut into florets
• 1 tablespoon olive oil
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• ½ teaspoon ground cinnamon
• ½ cup (100g) brown rice
• 2 tablespoons sliced drained pickled jalapeños
• 1 tablespoon sunflower seed kernels or pepitas (pumpkin seed kernels)
• micro herbs, to serve YOGHURT DRESSING
• 1 cup (280g) greek yoghurt
• 2 tablespoons finely chopped drained pickled jalapeños
• 2 tablespoons chopped coriander
• 1 teaspoon finely grated lemon rind
• 1 tablespoon lemon juice
1 Preheat oven to 200°C.
2 Combine pumpkin, cauliflower, oil and spices in a single layer on a large oven tray until vegetables are well coated; season. Roast for 30 minutes or until cauliflower is tender and browned.
3 Meanwhile, place rice and 2 litres (8 cups) water in a medium saucepan; bring to the boil. Boil for 30 minutes or until rice is tender. Drain well.
4 Make yoghurt dressing.
5 Spoon rice onto a large serving platter; top with roasted vegetables.
Drizzle with dressing; sprinkle with jalapeños, seeds and micro herbs. yoghurt dressing Combine ingredients in a medium bowl.
sprout, cauliflower & farro salad
prep + cook time 50 minutes serves 2
• ½ cup (100g) roasted farro
• 200g small brussels sprouts, trimmed, quartered
• 200g cauliflower, cut into florets
• 2 teaspoons olive oil
• 1 tablespoon lemon juice
• 2 teaspoons lemon thyme leaves
• ½ teaspoon ground sumac
• 2 shallots (50g), sliced thinly
• 2 tablespoons chopped flat-leaf parsley
• 1 tablespoon chopped basil leaves
• 1½ tablespoons white balsamic vinegar
• 1 tablespoon macadamia oil
• ¼ teaspoon salt
• 40g baby kale leaves
• 1 tablespoon pepitas (pumpkin seed kernels)
1 Preheat oven to 200°C. Line an oven tray with baking paper.
2 Combine roasted farro and 1¼ cups (310ml) water in a small saucepan; bring to the boil. Reduce heat to low; simmer, covered, for 30 minutes or until tender. Drain. Rinse under cold water; drain well.
3 Meanwhile, place sprouts and cauliflower on tray, drizzle with oil and juice; sprinkle with thyme and sumac. Season. Roast for 20 minutes or until golden and tender.
4 Transfer cooked farro to a medium bowl with shallots, parsley and basil; mix well to combine.
5 Combine vinegar, oil and salt in a small bowl. Pour half the dressing over farro mixture; toss gently to combine.
6 Arrange brussels sprouts, cauliflower, farro mixture and kale on a platter; sprinkle with pepitas and drizzle with remaining dressing.
tip
Farro is a variety of wheat with a chewy texture and nutty flavour.
tips
Use a julienne peeler to cut the beetroot and carrots into long thin strips. When in season, add sliced fresh mango or grapes to the salad.
indian paneer & chickpea salad
prep + cook time 25 minutes serves 4
• 250g paneer
• 1 tablespoon tandoori paste
• 200g sugar snap peas, trimmed
• 2 tablespoons lemon juice
• 2 tablespoons extra virgin olive oil
• 400g can chickpeas, drained, rinsed
• 1 large beetroot (200g), julienned
• 2 medium carrots (240g), julienned
• 1½ tablespoons dried currants
• ¹⁄³ cup (50g) roasted unsalted cashews
• micro mint and naan bread, to serve
MANGO CHUTNEY YOGHURT
• 1 cup (280g) greek yoghurt
• 2 teaspoons lemon juice
• 1 tablespoon mango chutney
1 Place paneer on an oven tray, brush both sides lightly with paste.
2 Boil a jug of water. Place sugar snap peas in a large colander in the sink; pour boiling water over peas. Rinse under cold water; drain.
3 Combine lemon juice and oil in a small jug; season to taste.
4 Place chickpeas in a small bowl with half the lemon dressing; mix well.
5 Make mango chutney yoghurt.
6 Arrange sugar snap peas, beetroot, carrot, chickpeas and currants on a serving platter.
7 Cook paneer on a heated oiled grill plate (or grill or barbecue) over mediumhigh heat for 2 minutes each side or until lightly browned; cut into 1cm slices.
8 Add paneer to platter; top with cashews, remaining lemon dressing and some micro mint. Serve salad with mango chutney yoghurt and naan bread. mango chutney yoghurt Combine yoghurt and juice in a small bowl; season. Swirl through chutney.
burrito salad bowl
prep + cook time 30 minutes serves 4
• 400g can black beans, drained, rinsed
• 2 green onions, chopped finely
• 2 tablespoons lime juice
• 2 baby cos lettuce hearts, quartered
• 200g shredded red cabbage
• 4 baby radishes (120g), trimmed, sliced thinly
• 1 tablespoon extra virgin olive oil
• 250g packet microwave brown rice
• 1 cup (280g) greek yoghurt
• 2 teaspoons chipotle chilli sauce
• 250g mini roma tomatoes, halved
• 1 medium avocado (250g), sliced
• ½ cup coriander sprigs
• lime wedges, to serve
SPICED PEPITAS
• ½ cup (100g) pepitas (pumpkin seed kernels)
• 1 tablespoon olive oil
• 1 tablespoon pure maple syrup
• ½ teaspoon cayenne pepper
1 Combine beans, green onion and juice in a small bowl; season to taste.
2 Place lettuce, cabbage, radish and oil in a large bowl; toss gently to combine.
3 Heat rice in microwave according to packet directions.
4 Make spiced pepitas.
5 Combine yoghurt and chilli sauce in a small bowl.
6 Divide rice, bean mixture and cabbage salad among bowls. Top with tomatoes, sliced avocado, spiced pepitas and coriander. Serve salad with chilli yoghurt and lime wedges.
spiced pepitas Stir ingredients in a hot frying pan until pepitas are popped and lightly browned. Cool.
tip
You will need 2 cups of cooked brown rice.
tip remove the rind from the lemon before you squeeze the juice.
watermelon tabbouleh with haloumi
prep + cook time 1 hour 15 minutes serves 8
• 2 tablespoons olive oil
• 1 tablespoon honey
• 2 cloves garlic, sliced thinly
• 2 tablespoons thyme leaves
• 500g haloumi, sliced thickly
• 1 cup (200g) wholegrain greenwheat freekeh
• 1 lebanese cucumber (130g), peeled, chopped coarsely
• 600g seedless watermelon, cut into wedges
• 1 cup firmly packed flat-leaf parsley leaves
• ½ cup firmly packed mint leaves
• ¼ cup (60ml) lemon juice
• 2 tablespoons olive oil, extra
• ¹⁄³ cup (45g) roasted skinless hazelnuts, chopped
• 1 tablespoon thin strips lemon rind
1 Combine oil, honey, garlic and thyme in a medium bowl; add haloumi, toss to coat. Cover; refrigerate 1 hour.
2 Meanwhile, place freekeh and 2½ cups (625ml) water in a medium saucepan over high heat; bring to the boil. Reduce heat to low; cook, covered, for 25 minutes or until tender. Drain; rinse under cold water.
3 Place freekeh in a large bowl with cucumber, watermelon and herbs. Whisk juice and extra oil in a small jug; season to taste. Pour dressing over salad; toss gently to combine.
4 Heat a large non-stick frying pan over medium heat; cook haloumi for 1 minute each side or until golden.
5 Serve salad topped with haloumi, hazelnuts and rind.
pasta, sprouts & bocconcini salad
prep + cook time 25 minutes serves 6
• 500g wholemeal rigatoni pasta
• 1 tablespoon olive oil
• 300g brussels sprouts, trimmed, outer leaves reserved, shredded finely
• 200g bocconcini, sliced thickly
• ½ cup (80g) smoked almonds, chopped coarsely
• 1 tablespoon drained capers
• ½ cup coarsely chopped mint
• 2 teaspoons thin strips lemon rind
RED
WINE VINAIGRETTE
• ¹⁄³ cup (80ml) lemon juice
• ¹⁄³ cup (80ml) red wine vinegar
• ¼ cup (60ml) olive oil
• 1 teaspoon white sugar
• 2 cloves garlic, crushed
1 Make red wine vinaigrette.
2 Cook pasta in a large saucepan of boiling salted water until just tender; drain. Place in a large serving bowl.
3 Heat oil in same saucepan; cook the shredded sprouts for 1 minute or until sprouts are just warm.
4 Add cooked sprouts to pasta with vinaigrette, reserved sprout leaves and remaining ingredients; toss gently to combine. Season to taste.
red wine vinaigrette Place ingredients in a screw-top jar; shake well.
MEAT
If you don’t think a salad is complete without meat then this is the chapter for you. These protein-filled salads will bring extra power to your plate.
mexican chicken salad
prep + cook time 40 minutes (+ standing) serves 4
• 500g chicken breast fillets
• 1 packet taco seasoning mix
• ¼ cup (60ml) extra virgin olive oil
• ½ cup (100g) white quinoa, rinsed
• 2 medium corn cobs (800g), husks and silks removed
• 400g can red kidney beans, drained, rinsed
• 1 small red onion (100g), sliced thinly
• 250g mixed cherry tomatoes, halved
• 1 cup coriander leaves, chopped
• 50g mixed salad leaves
• ¼ cup (60ml) lime juice
• 1 large avocado (320g), sliced
• lime wedges and coriander sprigs, to serve
1 Combine the chicken, seasoning mix and 1 tablespoon of the oil in a large bowl; toss to coat.
2 Place quinoa and 1 cup (250ml) water in a small heavy-based saucepan over medium-high heat; bring to the boil.
Reduce heat to low; simmer, covered, for 10 minutes. Remove from heat; stand, covered, for 10 minutes. Fluff with a fork; season to taste.
3 Meanwhile, cook chicken on a heated oiled grill plate (or grill or barbecue) over medium-high heat for 6 minutes each side or until cooked through. Stand, covered, for 5 minutes or until ready to use; slice thickly.
4 Add corn to grill; cook, turning, for 10 minutes or until tender and char marks appear. Cut sections of kernels from cobs.
5 Combine quinoa, corn, kidney beans, onion, tomatoes, coriander and salad leaves in a large bowl.
6 Combine lime juice and remaining oil in a small jug; season to taste. Add 2 tablespoons dressing to the quinoa mixture; toss to coat well.
7 Transfer quinoa mixture to a large platter or bowl; drizzle with remaining dressing. Top with avocado; season. Serve with chicken and lime wedges.
tip
Ponzu sauce is available in the Asian food section of major supermarkets and from Asian food stores.
chicken, edamame & brown rice salad
prep + cook time 1 hour serves 4
• 1½ cups (300g) brown rice
• 455g frozen edamame pods
• 2 chicken breast fillets (400g), halved horizontally
• 2 sheets toasted seaweed (yaki-nori), halved
• ½ cup (75g) plain flour
• 2 eggs, beaten lightly
• 1½ cups (110g) panko (japanese) breadcrumbs
• ¹⁄³ cup (50g) sesame seeds
• grapeseed oil, for shallow frying
• 2 tablespoons light soy sauce
• ¼ cup (60ml) ponzu (see tip)
• 2 tablespoons extra virgin olive oil
• ¹⁄³ cup (100g) japanese (kewpie) mayonnaise
• 1 lebanese cucumber (130g), halved lengthways, seeded, sliced on the diagonal
• 5 trimmed radishes (75g), sliced thinly
• 1 medium avocado (250g), sliced
1 Cook rice in a medium saucepan of boiling water following packet directions until just tender; drain well. Place in a large bowl.
2 Meanwhile, boil, steam or microwave edamame following packet directions. Cool under cold running water; peel.
3 Pat chicken dry with paper towel. Lay a seaweed sheet on each chicken piece; pat carefully so it sticks well.
4 Prepare three shallow bowls, one for the flour, one for the beaten eggs and one for combined breadcrumbs and ¼ cup of the sesame seeds.
5 Working in batches, coat each chicken piece lightly in flour, shaking to removing excess. Coat chicken pieces in egg, then breadcrumb mixture, ensuring they are coated evenly. Place on a baking-paperlined oven tray until required.
6 Heat enough grapeseed oil in a large heavy-based frying pan over medium heat to a depth of 2cm until oil registers 160°C on a deep-fry thermometer or a breadcrumb turns light golden in 1 minute. Fry chicken, in batches, for 4 minutes on each side or until golden and cooked through. Drain on paper towel.
7 Stir soy sauce, 2 tablespoons of the ponzu and the olive oil through rice. Add edamame, stir gently to mix.
8 Combine mayonnaise and remaining ponzu in a small bowl.
9 Cut chicken into thick slices on the diagonal, arrange over rice salad; top with cucumber, radish and avocado. Sprinkle with remaining sesame seeds. Serve with ponzu mayonnaise.
grilled beef & broccolini salad
prep + cook time 35 minutes (+ standing) serves 4
• 2 cups (400g) uncracked greenwheat freekeh (see swaps)
• 1 medium head broccoli (350g), cut into small florets
• 1 bunch broccolini (175g), trimmed, cut into 4cm lengths
• 600g beef rump steaks
• ¼ cup (20g) flaked almonds, toasted
• 1 fresh long red chilli, sliced thinly
HERB DRESSING
• 2 cups (120g) flat-leaf parsley leaves
• 1 fresh long red chilli, seeded, chopped finely
• 5 anchovy fillets
• 1 tablespoon dijon mustard
• 1 teaspoon finely grated lemon rind
• ¹⁄³ cup (80ml) lemon juice
• 3 gherkins (45g), chopped coarsely
• 1 tablespoon red wine vinegar
• ½ cup (125ml) extra virgin olive oil
1 Place freekeh and 1 litre (4 cups) water in a medium saucepan over medium heat; bring to the boil. Reduce heat to low; cook, covered, for 20 minutes or until just tender. Drain.
2 Meanwhile, make herb dressing.
3 Preheat a large grill plate (or pan or barbecue) over medium heat until smoking. Add broccoli and broccolini; cook for 3 minutes on each side or until light char marks appear. Transfer to a large bowl.
4 Cook the steaks on same grill plate for 4 minutes; turn and cook for a further 3 minutes for medium-rare or until beef is cooked as desired. Transfer to a shallow bowl with 1 cup of the herb dressing; stand for 5 minutes.
5 Slice steaks thinly across the grain; return to the dressing in bowl, toss to coat. Add steak and freekeh to vegetables; toss to mix well.
6 Transfer freekeh mixture to a platter or divide among plates; top with almonds and chilli. Season to taste; serve with remaining dressing. herb dressing Process ingredients in a food processor until finely chopped and combined. (Makes 1½ cups)
swaps
Use quinoa, couscous or pearl barley instead of freekeh. Use a bunch of gai lan instead of the broccolini. You can use whatever cut of steak you prefer.
tips
If using a grill pan to cook the lamb, cover surface of pan with a piece of baking paper. for the last 5 minutes of cooking, cover lamb with a metal bowl or pan to ensure it cooks sufficiently.
lamb, black rice & kale salad
prep + cook time 1 hour 5 minutes (+ refrigeration & standing) serves 4
• 2 cups (500ml) buttermilk
• ¼ cup (60ml) red wine vinegar
• 1 tablespoon honey
• 5 cloves garlic, crushed
• 1.5kg piece butterflied leg of lamb
• 1 cup (210g) black rice
• olive oil cooking spray
• 3 medium corn cobs (1.2kg), husks and silks removed
• 2 large lemons (400g), halved
• 1 bunch asparagus (170g), trimmed, halved
• 1 bunch kale (250g), stalks removed
• 5 radishes (175g), cut into wedges
• 3 drained cornichons (45g), sliced thinly
• 1 cup dill leaves, chopped
1 Combine half the buttermilk, 1½ tablespoons of the vinegar, the honey and 4 cloves crushed garlic in a large glass bowl. Add lamb, turn to coat in marinade. Cover; refrigerate for 3 hours or overnight. Remove lamb from fridge 1 hour before cooking to bring to room temperature; discard excess marinade.
2 Preheat a grill plate (or pan or barbecue) on medium heat for 10 minutes (see tips).
3 Season lamb; cook on grill plate, turning every 5 minutes, for 35 minutes for medium-rare or until cooked as desired. Transfer lamb to a large plate, cover loosely with foil; rest.
4 Meanwhile, cook rice in a saucepan of boiling salted water for 30 minutes or until just tender; drain.
5 Lightly spray corn, lemon, asparagus and kale with olive oil; season. Cook the corn cobs on grill plate for 10 minutes, lemon halves for 4 minutes and asparagus for 1 minute; transfer each to a tray as they are cooked. Cook kale leaves for 2 minutes. Cut kernels from corn cobs; place in a large bowl with the rice, kale, asparagus and radish. Toss gently to combine.
6 Combine remaining buttermilk, vinegar and garlic, the cornichons and dill in a small bowl; season to taste.
7 Slice lamb thickly on the diagonal. Serve with rice salad, buttermilk dressing and grilled lemon halves.
pork, beetroot & blood orange salad
prep + cook time 40 minutes serves 4
• 200g pork fillet, trimmed
• 1 baguette (240g), halved horizontally, halved crossways
• 2 tablespoons olive oil
• 440g can baby beetroot, halved
• 3 small blood oranges (570g), peeled, sliced thinly crossways
• 100g radicchio leaves, torn
• 75g mixed salad leaves
• 8 fresh dates (160g), pitted, halved
• ½ cup (60g) pitted kalamata olives, halved
• 2 tablespoons pepitas (pumpkin seed kernels), toasted
• 2 tablespoons sunflower seeds, toasted
• 2 teaspoons poppy seeds
RASPBERRY ORANGE DRESSING
• 2 tablespoons raspberry wine vinegar
• 2 tablespoons olive oil
• 1 tablespoon orange juice
• 1 small clove garlic, crushed
• 2 teaspoons chopped chives
1 Make raspberry orange dressing.
2 Drizzle pork and bread with olive oil; season. Cook pork on a heated oiled grill plate (or grill or barbecue), turning frequently, for 15 minutes or until cooked through. Rest for 5 minutes; slice thickly. Place bread on same grill plate for 2 minutes each side or until golden and char marks appear.
3 Place pork in a large bowl with beetroot, blood oranges, radicchio, mixed salad leaves, dates, olives and dressing; toss to combine. Sprinkle the salad with seeds, serve with bread. raspberry orange dressing Combine ingredients in a bowl; season to taste.
swap
You can use grilled chicken breast or thigh fillets instead of the pork.
tip
You will need 1 bunch of kale.
roasted kale & grilled chicken salad
prep + cook time 50 minutes serves 4
• 350g green curly kale
• ¼ cup (60ml) olive oil
• 400g baby carrots, trimmed, halved lengthways
• 2 chicken breast fillets (400g), halved horizontally
• ½ small red onion (50g), sliced thinly
• ½ cup small flat-leaf parsley leaves
• 2 tablespoons pepitas (pumpkin seed kernels), roasted
LEMON MUSTARD DRESSING
• ¹⁄³ cup (100g) whole-egg mayonnaise
• 1 teaspoon finely grated lemon rind
• 2 tablespoons lemon juice
• 2 teaspoons dijon mustard
• 1 small clove garlic, crushed
1 Preheat oven to 180°C. Line three oven trays with baking paper.
2 Cut leaves from kale; discard stems. Spread kale across two of the trays; drizzle with 1 tablespoon of the oil. Place carrots on remaining tray; drizzle with half the remaining oil. Roast carrots for 30 minutes or until tender, adding kale to oven for the last 10 minutes of cooking time or until kale is crisp.
3 Meanwhile, drizzle chicken with remaining oil. Cook chicken on a heated oiled grill plate (or grill or barbecue) until browned and cooked through; slice thickly.
4 Make lemon mustard dressing.
5 Place kale, carrots, onion, chicken, dressing and half the parsley in a large bowl; toss to combine. Serve the salad topped with remaining parsley and roasted pepitas.
lemon mustard dressing Combine ingredients in a small bowl; season.
salad DRESSINGS
french
prep time 5 minutes makes 1 1 /3 cups
Combine ¹⁄³ cup white wine vinegar, 2 teaspoons dijon mustard and ½ teaspoon caster sugar in a small bowl. Gradually add 2⁄³ cup olive oil in a thin, steady stream, whisking continuously until thickened.
balsamic & garlic
prep time 5 minutes makes 1 1 /4 cups
Whisk 2 tablespoons balsamic vinegar, ¼ cup lemon juice, 1 crushed clove garlic and ¾ cup olive oil in a small bowl until combined.
creamy ranch
prep time 5 minutes makes 1 1 /4 cups
Blend ½ cup mayonnaise, 1 tablespoon white wine vinegar, ¼ cup buttermilk, 1 finely chopped shallot, 1 crushed clove garlic, 1 tablespoon each finely chopped chives and flat-leaf parsley and ¼ teaspoon sweet paprika until combined.
tahini herb
prep time 5 minutes makes 1 cup
Combine ½ cup tahini, ¼ cup lemon juice, 1 clove crushed garlic, ¼ cup cold water, 2 tablespoons finely chopped coriander and 2 tablespoons finely chopped mint in a small bowl until emulsified; season to taste. Top with smoked paprika, if you like.
warm beef salad with corn & chimichurri
prep + cook time 1 hour 5 minutes (+ standing) serves 4
• 1 cup (200g) black-eyed peas
• 3 medium corn cobs (1.2kg), husks and silks removed
• 2½ tablespoons extra virgin olive oil
• 3 x 200g sirloin steaks, trimmed
• 2 teaspoons ground cumin
• 2 teaspoons smoked paprika
• 1 medium red onion (170g), halved, sliced thinly
• 250g heirloom tomatoes, halved
• 1 medium avocado (250g), chopped coarsely
• 2 fresh long red chillies, sliced thinly
• ½ cup coriander leaves
• 2 tablespoons lime juice
CHIMICHURRI
• 2 cloves garlic, crushed
• 1 cup coarsely chopped flat-leaf parsley
• ½ cup chopped coriander leaves
• 1 teaspoon ground cumin
• 1 fresh small red chilli, chopped finely
• ½ cup (125ml) extra virgin olive oil
• 3 teaspoons lime juice
1 Place black-eyed peas in a bowl of cold water; soak overnight, drain.
2 Cook black-eyed peas in a large saucepan of boiling water for 15 minutes or until tender; drain. Rinse under cold water; drain well.
3 Meanwhile, make chimichurri.
4 Cook corn on a heated grill plate (or barbecue) over medium heat, turning occasionally, for 15 minutes or until charred and tender. Cool for 10 minutes. Cut kernels from cobs.
5 Brush steaks with 2 teaspoons of the oil, sprinkle with cumin and paprika; season. Cook steaks on heated grill plate over medium-high heat, for 3 minutes each side, depending on thickness, for medium rare or until cooked as desired. Remove from pan; cover with foil, rest for 5 minutes.
6 Place black-eyed peas and corn kernels in a bowl with onion, tomatoes, avocado, chilli, coriander, juice, the remaining oil and a third of the chimichurri. Season; toss gently.
7 Serve salad topped with sliced steak and drizzled with remaining chimichurri. chimichurri Process ingredients until smooth. Season to taste.
tips
You will need to start this recipe the day before as the black-eyed peas must be soaked overnight. Chimichurri is a traditional Argentinian herb sauce served with grilled meats.
tips
You will need 1 bunch each of broccolini and asparagus. You can substitute any nut paste for the brazil and cashew nut spread in the dressing.
miso chicken & greens salad
prep + cook time 25 minutes (+ refrigeration) serves 4
• 2 tablespoons white (shiro) miso
• 2 tablespoons mirin
• 2 tablespoons olive oil
• 2 chicken breast fillets (400g), halved horizontally
• 200g broccolini, halved lengthways
• 170g asparagus, trimmed, halved on the diagonal
• ½ cup (75g) roasted cashews, chopped coarsely
• 1 cup coriander leaves
• 1 cup mint leaves
CREAMY MISO DRESSING
• 3 teaspoons brazil and cashew nut spread
• 1 tablespoon white (shiro) miso
• 1 tablespoon mirin
• 1 tablespoon olive oil
• ¼ teaspoon sesame oil
1 Make creamy miso dressing.
2 Combine miso, mirin and half the oil in a medium bowl. Add chicken; turn to coat. Cover; refrigerate for 1 hour.
3 Boil, steam or microwave broccolini and asparagus until tender; drain. Cover to keep warm.
4 Heat remaining oil in a medium non-stick frying pan over high heat; cook chicken for 2 minutes on each side or until browned and cooked through. Cool for 5 minutes, then shred coarsely.
5 Place chicken, broccolini and asparagus in a large bowl with cashews, herbs and dressing; toss to combine. creamy miso dressing Place all ingredients with 2 teaspoons water in a small screw-top jar; shake well until smooth.
spicy pork salad with pineapple salsa
prep + cook time 1 hour 5 minutes serves 4
• 1½ cups (300g) brown rice
• 500g pork loin steaks
• 1 tablespoon mexican spice mix
• 2 tablespoons olive oil
• 2 large avocados (640g)
• 2 tablespoons lime juice
• 400g can red kidney beans, drained, rinsed
• coriander leaves and lime wedges, to serve
PINEAPPLE SALSA
• 1 small pineapple (900g), peeled, cored, diced (see tip)
• 2 green onions, chopped finely
• 1 fresh jalapeño chilli, seeded, chopped finely
• ¼ cup (60ml) ginger kombucha
• 1 tablespoon lime juice
• ¼ cup chopped coriander
1 Make pineapple salsa.
2 Place rice and 3 cups (750ml) water in a large saucepan; bring to the boil. Reduce heat to low; cook, covered, for 25 minutes or until tender. Remove from heat; stand rice for 5 minutes. Fluff with a fork; set aside to cool.
3 Sprinkle pork with spice mix; season. Heat oil in a large heavy-based frying pan over high heat; cook pork for 2 minutes on each side or until cooked to your liking. Cover loosely with foil; rest for 2 minutes. Slice pork.
4 Mash avocado flesh and lime juice in a medium bowl until smooth. Season to taste.
5 Combine rice and beans in a large bowl; season to taste.
6 Divide pork, rice mixture, avocado mixture and pineapple salsa among plates. Sprinkle with coriander; season to taste. Serve with lime wedges. pineapple salsa Combine ingredients in a medium bowl. Cover; refrigerate until required. (Makes 2½ cups)
tip
The trimmed, peeled and cored pineapple yields about 390g diced flesh.
tips
grate the rind from lime before juicing for the dressing. use a vegetable peeler to cut cucumber into ribbons.
lime & coriander beef noodle salad
prep + cook time 35 minutes serves 2
• 90g udon noodles
• 200g beef rump steak, trimmed
• 1 cup coriander leaves
• 1 tablespoon finely grated lime rind (see tips)
• 1 lebanese cucumber (130g), cut into ribbons (see tips)
• 2 medium tomatoes (300g), chopped coarsely
• ¹⁄³ cup mint leaves
• 3 green onions, sliced thinly
• 100g snow peas, sliced thinly
• 50g snow pea sprouts
• ¼ cup (40g) coarsely chopped unsalted roasted cashews
LIME DRESSING
• 2 tablespoons lime juice (see tips)
• 1 teaspoon fish sauce
• 2 teaspoons finely chopped palm sugar
• 1 fresh long red chilli, sliced thinly
1 Cook noodles according to packet directions; drain. Refresh under cold water; drain. Transfer to a large bowl.
2 Meanwhile, make lime dressing.
3 Cook beef on a heated oiled grill plate (or grill or barbecue) for 1 minute each side or until cooked as desired. Cover; rest for 5 minutes.
4 Meanwhile, finely chop half the coriander. Combine chopped coriander and rind on a plate. Coat beef in coriander mixture; slice beef thinly.
5 Add remaining coriander, the cucumber, tomato, mint, green onion, snow peas, sprouts, dressing and beef to noodles; toss gently to combine. Sprinkle with nuts to serve. lime dressing Place ingredients in a screw-top jar; shake well.
steak, mushroom & beetroot salad
prep + cook time 40 minutes serves 4
• 500g baby beetroot, halved, leaves reserved
• 1 bunch baby carrots (400g), trimmed, peeled, leaves reserved
• 2 medium red onions (340g), cut into wedges
• 4 portobello mushrooms (200g)
• 1 bunch asparagus (170g), trimmed
• 2 tablespoons olive oil
• 4 x 250g beef eye fillet steaks
MUSTARD VINAIGRETTE
• 2 teaspoons dijon mustard
• 1 clove garlic, crushed
• 2 teaspoons caster sugar
• ¼ cup (60ml) red wine vinegar
• ½ cup (125ml) extra virgin olive oil
1 Preheat oven to 220°C. Line two oven trays with baking paper.
2 Place vegetables in a large bowl, add 1 tablespoon of the oil; season and toss to coat. Divide the beetroot, carrot, onion and mushrooms between trays; roast, turning occasionally, for 30 minutes or until browned and tender. Add asparagus to a tray for the last 5 minutes of cooking time.
3 Meanwhile, heat a grill plate (or pan or barbecue) over medium-high heat. Brush steaks with remaining oil and season well; cook for 4 minutes on each side for medium rare or until cooked as desired. Transfer to a plate, cover loosely with foil; rest.
4 Make mustard vinaigrette.
5 Slice steaks thinly on the diagonal. Thickly slice mushrooms. Divide roasted vegetables and reserved beetroot and carrot leaves among plates; top evenly with steak. Drizzle with vinaigrette, season to taste.
mustard vinaigrette Whisk together mustard, garlic, sugar and vinegar in a small bowl; season. Gradually whisk in oil until well combined (or process in a small food processor). (Makes ¾ cup)
tips
Any leftover vinaigrette can be stored in a screwtop jar in the fridge for up to 1 week. Swap a bunch of broccolini for the asparagus, if preferred.
SEAFOOD
eating seafood a few times a week is good for you. This chapter has recipes to move you beyond canned tuna and get a fresh approach to seafood in salad.
ocean trout sushi salad bowl
prep + cook time 45 minutes serves 4
• ½ cup (125ml) soy sauce
• ¹⁄³ cup (75g) caster sugar
• 1 tablespoon sesame oil
• 1½ tablespoons finely grated ginger
• ¹⁄³ cup (80ml) rice wine vinegar
• 600g boneless ocean trout fillets (see swaps)
• 2 tablespoons teriyaki sauce
• 450g packet microwave brown rice
• 1 lebanese cucumber (130g), julienned (see tip)
• 1 large carrot (180g), julienned (see tip)
• 2 small avocados (400g), halved lengthways
• 1 tablespoon sesame seeds, toasted
• ½ sheet toasted seaweed (yaki-nori), shredded finely
1 Preheat oven to 220°C. Line an oven tray with baking paper.
2 Combine soy sauce, caster sugar, oil, 1 tablespoon of the ginger and 2 tablespoons of the vinegar in a small saucepan; cook marinade over high heat for 4 minutes or until thickened. Reserve half in a small bowl.
3 Place trout on lined tray; brush with remaining marinade. Roast trout for 8 minutes or until golden and almost cooked through. Flake trout into large pieces; discard the skin.
4 Meanwhile, combine teriyaki sauce, remaining ginger and vinegar in a bowl.
5 Reheat brown rice following directions on packet. Combine warm rice and teriyaki dressing in a bowl.
6 Divide rice mixture, trout, cucumber, carrot and avocado evenly among bowls; drizzle with reserved marinade. Serve rice bowls sprinkled with toasted sesame seeds and seaweed.
swaps Replace ocean trout with salmon fillets or cooked peeled prawns.
tip
if you have one, Use a V-slicer or julienne peeler to cut the cucumber and carrot.
tip
Use a mandoline or V-slicer to cut the fennel, shallot and celery into very thin slices.
salmon, fennel, celery & caper salad
prep + cook time 25 minutes serves 2
• 1 medium lemon (140g), halved
• 250g salmon fillets, skin on
• 300g baby new (chat) potatoes, sliced
• 1 baby fennel bulb (130g), trimmed, halved, sliced thinly
• 1 red shallot (25g), sliced thinly
• 1 celery stalk (150g), trimmed, sliced thinly on the diagonal
• ½ medium radicchio (100g), outer leaves discarded, shredded finely
• ¼ cup (70g) greek yoghurt
• 1 teaspoon horseradish cream
• 2 tablespoons chopped dill
• 1 teaspoon baby capers in vinegar, drained
1 Slice half the lemon. Bring 2 cups (500ml) water and sliced lemon to the boil in a small deep frying pan over high heat. Season. Reduce heat to low; add salmon. Simmer gently for 10 minutes, or until just cooked. Transfer to a plate. Remove skin; flake flesh into pieces.
2 Meanwhile, boil, steam or microwave sliced potatoes until they are just tender. Keep warm.
3 Place fennel, shallot, celery, radicchio and potatoes in a medium bowl.
4 Juice the remaining lemon half (you need 2 teaspoons of juice). Combine juice, yoghurt, horseradish cream and half the dill in a small bowl.
5 Serve salad topped with salmon; drizzle with yoghurt dressing, sprinkle with capers and remaining dill. Season.
prawn, cavolo nero & chickpea tabbouleh
prep + cook time 25 minutes serves 2
• ¼ cup (40g) fine burghul
• 150g cavolo nero, trimmed, shredded finely
• ½ cup (125ml) boiling water
• ½ cup (120g) canned chickpeas, drained, rinsed
• 250g cooked medium prawns, peeled, deveined, halved horizontally
• 1 cup mint leaves
• 1 cup coriander leaves
• 100g yellow grape tomatoes, halved
• 2 green onions, sliced thinly
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• lebanese bread, to serve
1 Place burghul and cavolo nero in a large heatproof bowl with the boiling water; cover, stand 10 minutes or until soft. Drain, if necessary; return to bowl.
2 Add chickpeas, half the prawns, the mint, coriander, tomatoes and green onion to burghul mixture, season; stir to combine. Add combined lemon juice and oil; toss gently to combine.
3 Divide tabbouleh between serving plates; top with remaining prawns. Serve with lebanese bread.
tip
If you forget to bring the eggs to room temperature first, place them straight from the fridge into a saucepan of cold water; bring to the boil, then boil for 10 minutes.
seared tuna & quinoa nicoise salad
prep + cook time 35 minutes serves 4
• 1½ cups (300g) red quinoa
• 4 eggs, at room temperature (see tip)
• 200g green beans, trimmed, halved lengthways
• 2 tablespoons olive oil
• 250g piece sashimi-grade tuna, skinned
• 2 tablespoons finely chopped flat-leaf parsley
• 1 tablespoon finely chopped chives
• 250g cherry tomatoes, halved
• ½ cup (75g) pitted kalamata olives, halved
• ½ cup flat-leaf parsley leaves, extra
CAPER VINAIGRETTE
• 1 tablespoon drained baby capers, rinsed, chopped
• ¼ cup (20g) finely grated parmesan
• ¼ cup (60ml) white wine vinegar
• 2 tablespoons olive oil
• 1 small clove garlic, crushed
• 1 teaspoon dijon mustard
• 1 teaspoon caster sugar
1 Cook quinoa in a large saucepan of boiling water for 12 minutes or until tender; drain. Set aside to cool.
2 Meanwhile, cook eggs in a small saucepan of boiling water for 8 minutes until hard-boiled. Drain; cool eggs under cold running water. Peel.
3 Boil, steam or microwave beans until tender; drain. Rinse under cold water; drain.
4 Meanwhile, make caper vinaigrette.
5 Heat half the oil in a small frying pan over high heat; cook tuna for 1 minute each side or until browned. Slice thinly.
6 Combine parsley and chives in a small bowl. Roll peeled eggs in remaining oil, then herb mixture. Halve eggs.
7 Place quinoa and beans in a large bowl with tomatoes, olives, extra parsley and the vinaigrette; toss to combine. Serve quinoa salad topped with sliced tuna and eggs.
caper vinaigrette Combine ingredients in a small bowl; season to taste.
fish salad with yoghurt aïoli
prep + cook time 1 hour serves 4
• 1 medium red capsicum (200g), quartered
• 4 small lebanese eggplants (400g), sliced thickly on the diagonal
• 1¼ teaspoons smoked paprika
• 2 tablespoons olive oil
• 8 sand whiting fillets (960g), or other small fish fillets
• 400g can cannellini beans, drained, rinsed
• ¼ cup (75g) whole-egg olive oil mayonnaise
• ¼ cup (70g) greek yoghurt
• 1 clove garlic, crushed
• 1 tablespoon lemon juice
• 3 baby gem lettuces, quartered lengthways
• 2 tablespoons chopped flat-leaf parsley
1 Preheat oven to 200°C. Line an oven tray with baking paper.
2 Place capsicum and eggplant, skin-side up, on lined tray; roast for
30 minutes or until capsicum skin blisters and blackens and eggplant is tender. Transfer to a heatproof bowl. Cover; stand for 5 minutes. Slice capsicum thickly. Season to taste.
3 Meanwhile, combine 1 teaspoon of the smoked paprika and half the oil in a medium shallow bowl; add fish fillets, turn to coat. Heat a large heavy-based non-stick frying pan over high heat; cook fish, in two batches, skin-side down first, for 1½ minutes on each side or until just cooked through. Transfer to a plate; cover to keep warm.
4 Heat remaining oil in same pan over medium heat; cook beans, stirring, until warmed through. Season to taste.
5 To make yoghurt aïoli, combine mayonnaise, yoghurt, garlic and lemon juice in a small bowl; season to taste. Sprinkle with remaining smoked paprika.
6 Divide lettuce, eggplant, capsicum, beans and fish among plates; sprinkle with parsley. Serve with yoghurt aïoli.
salad TOPPERS
black magic
Combine 1 tablespoon sunflower seeds, 1 tablespoon pepitas (pumpkin seed kernels), 1 tablespoon linseeds and 2 tablespoons black chia seeds in a small jar; seal the lid.
golden glow
Combine 1 cup roasted halved macadamias, 2 tablespoons millet seeds and 2 tablespoons LSA in a small jar; seal the lid.
green crunch
Combine 1 tablespoon pepitas (pumpkin seed kernels), 1 tablespoon bee pollen and 1 tablespoon white chia seeds in a small jar; seal the lid.
yellow power
Combine ¼ cup coarsely chopped raw cashews, thinly sliced rind of 1 mandarin (or orange), 1 teaspoon ground turmeric and ¼ teaspoon ground cardamom in a small jar; seal the lid.
roast trout, fennel & buckwheat salad
prep + cook time 1 hour 15 minutes serves 4
• 3 baby fennel (390g), trimmed, fronds reserved
• ¼ cup (60ml) lemon juice
• ¼ cup (60ml) olive oil
• 1 small clove garlic, chopped finely
• 1 tablespoon finely grated lemon rind
• 3 skinless ocean trout fillets (660g)
• 1 cup (200g) buckwheat
• 1 cup flat-leaf parsley leaves, torn
CORIANDER LEMON DRESSING
• ½ teaspoon ground coriander seeds
• ½ cup coriander leaves
• ¹⁄³ cup (80ml) lemon juice
• 2 tablespoons extra virgin olive oil
• 1 small clove garlic, chopped finely
• ½ teaspoon smoked paprika
1 Preheat oven to 180°C. Line two oven trays with baking paper.
2 Cut two fennel bulbs into thin wedges; place on a tray. Thinly slice remaining fennel. Combine sliced fennel and 1 tablespoon of the lemon juice in a small bowl; set aside.
3 Whisk oil, garlic, rind and remaining juice in a small jug; season. Drizzle half the lemon mixture over fennel wedges; roast for 35 minutes or until tender.
4 Meanwhile, place trout on second tray; drizzle with remaining lemon mixture. Roast for 12 minutes or until almost cooked through; flake trout coarsely.
5 Heat a medium frying pan over medium heat; toast buckwheat, stirring, until light golden.
6 Cook buckwheat in a medium saucepan of boiling water for 20 minutes or until tender; drain. Cool slightly.
7 Meanwhile, make coriander lemon dressing.
8 Place roasted fennel, sliced fennel, reserved fennel fronds, flaked trout, buckwheat, parsley and dressing in a large bowl; toss to combine. Season. coriander lemon dressing Process ingredients until smooth and combined. Season to taste.
fish & chip salad with tartare dressing
prep + cook time 55 minutes serves 4
• 600g baby new (chat) potatoes, quartered
• ¹⁄³ cup (80ml) olive oil
• ²⁄³ cup (55g) quinoa flakes
• ¹⁄³ cup (45g) LSA (see tips)
• 2 teaspoons onion salt
• 4 skinless boneless firm white fish fillets (600g) (see tips)
• 2 gem lettuces (360g), leaves separated
• 1 small green cucumber (130g), peeled, sliced
• 500g radishes, sliced thinly
• 2 tablespoons salted baby capers, rinsed
• ½ cup flat-leaf parsley leaves
TARTARE DRESSING
• ¹⁄³ cup (95g) greek yoghurt
• ¹⁄³ cup (100g) whole-egg mayonnaise
• 1 medium lemon (140g), juiced
• 3 small sweet spiced gherkins (45g), chopped finely
• 2 tablespoons finely chopped flat-leaf parsley
1 Preheat oven to 220°C. Line an oven tray with baking paper.
2 Place potatoes on tray. Drizzle with 1½ tablespoons of the oil; season. Roast, turning halfway through cooking time, for 30 minutes or until golden and cooked through.
3 Meanwhile, make tartare dressing.
4 Combine quinoa flakes, LSA and onion salt in a large shallow bowl. Press fish into mixture to coat evenly. Heat remaining oil in a large non-stick frying pan over high heat; cook fish for 3 minutes each side or until golden and cooked through.
5 Combine lettuce, cucumber and radish on a large platter. Top with potato, flaked fish, capers and parsley; season to taste. Drizzle with half the dressing. Serve with remaining dressing and char-grilled lemon halves, if you like. tartare dressing Place ingredients with 2 tablespoons water in a small bowl; stir to combine well. Season.
tips
LSA is a ground mixture of linseeds (L), sunflower seeds (S) and almonds (A). We used blue-eye trevalla, but you can use any firm white fish, such as snapper, ling or whiting.
tip
If you can’t find wasabi powder, use the equivalent amount of wasabi paste and spread it over the salmon before rolling it in sesame seeds.
seared wasabi salmon & brown rice salad
prep + cook time 20 minutes serves 4
• 500g packet microwave brown basmati rice
• 350g sashimi-grade salmon
• 2 tablespoons sesame seeds
• 1 tablespoon wasabi powder (see tip)
• 2 tablespoons olive oil
• 100g baby asian salad leaves
• ¼ cup (70g) pickled ginger, chopped
• 2 green onions, sliced thinly
• 1 fresh long red chilli, sliced thinly
• 1 large avocado (320g), chopped
• 2 tablespoons light soy sauce
• 2 tablespoons lime juice
• 1 tablespoon olive oil, extra
• 1 lime, cut into wedges
1 Heat rice in microwave according to packet directions; cool slightly.
2 Roll salmon in combined sesame seeds and wasabi powder until coated.
3 Heat oil in a large frying pan over high heat; cook salmon for 1 minute each side or until browned but still raw in the centre. Cool for 5 minutes. Cut into thin slices.
4 Place brown rice in a large bowl with salad leaves, ginger, onion, chilli and avocado; toss gently to combine.
5 Place soy sauce, juice and extra oil in a screw-top jar; shake well.
6 Arrange rice salad and salmon on a platter; drizzle with dressing. Serve with lime wedges.
salmon, sweet potato & green lentil salad
prep + cook time 35 minutes serves 4
• ¾ cup (150g) dried French-style green lentils, rinsed
• ½ medium white onion (75g), halved
• 1 bay leaf
• 3 small orange sweet potatoes (750g), cut into 5mm round slices
• olive oil cooking spray
• 4 x 100g salmon fillets, skin on
• 4 eggs, at room temperature
• 200g green beans, trimmed
• 1 small radicchio (150g), leaves separated
OLIVE DRESSING
• ¼ cup (60ml) extra virgin olive oil
• 2 tablespoons finely chopped kalamata olives
• 2 tablespoons finely chopped red onion
• 1½ tablespoons red wine vinegar
• 2 teaspoons wholegrain mustard
• 2 teaspoons pure maple syrup
1 Preheat oven to 200°C. Line a large oven tray with baking paper.
2 Bring a medium saucepan of salted water to the boil. Add lentils, onion and
bay leaf; reduce heat to low, simmer for 20 minutes or until lentils are just tender. Drain well. Remove and discard onion and bay leaf.
3 Meanwhile, place sweet potato, in a single layer, over two-thirds of the lined tray; spray with oil, season. Bake for 10 minutes. Add salmon to tray; spray with oil, season. Bake for a further 7 minutes or until salmon and sweet potato are just cooked through. Remove from tray.
Flake salmon; discard skin.
4 Place eggs in a medium saucepan with enough cold water to cover; bring to the boil. Reduce heat; simmer for 4 minutes for soft boiled, adding beans for the final minute of cooking. Drain; refresh eggs and beans under cold running water.
Peel and halve eggs.
5 Make olive dressing.
6 Divide lentils and radicchio among serving plates; drizzle with half the dressing. Top with beans, sweet potato, flaked salmon and eggs; drizzle with remaining dressing.
olive dressing Place ingredients in a screw-top jar; shake well. Season.
ALMONDS, FLAKED
paper-thin slices.
BEANS
black also called turtle beans or black kidney beans; an earthy-flavoured dried bean completely different from the better-known Chinese black beans (fermented soybeans). Used mostly in Mexican and South American cooking. cannellini similar in appearance and flavour to other white beans (great northern, navy or haricot), all of which can be substituted for the other. Available dried or canned.
kidney medium-sized red bean, slightly floury in texture, yet sweet in flavour.
BROCCOLINI a cross between broccoli and chinese kale; long asparagus-like stems with a long loose floret, both completely edible. Resembles broccoli but is milder and sweeter in taste.
BUTTERMILK originally the term given to the slightly sour liquid left after butter was churned from cream, today it is made from no-fat or low-fat milk to which specific bacterial cultures have been added. Despite its name, it is low in fat.
CAPSICUM comes in many colours; red, green, yellow, orange and purplish-black. Be sure to discard seeds and membranes before use.
CHEESE
fetta Greek in origin; a crumbly textured goat- or sheep-milk cheese having a sharp, salty taste.
haloumi a Cypriot cheese with a semi-firm, spongy texture and very salty sweet flavour. Ripened and stored in salted whey; best grilled or fried, it holds its shape well on being heated. Eat while still warm as it becomes tough and rubbery on cooling.
ricotta a soft, sweet, moist, white cow-milk cheese with a low fat content and a slightly grainy texture. The name roughly translates as “cooked again” and refers to ricotta’s manufacture from a whey that is itself a by-product of other cheese making.
CHILLI
flakes also sold as crushed chilli; dehydrated deep-red extremely fine slices and whole seeds.
green any unripened chilli; also some particular varieties that are ripe when green, such as jalapeño, habanero, poblano or serrano.
long red available both fresh and dried; a generic term used for any moderately hot, long, thin chilli (about 6cm to 8cm long).
CORIANDER a bright-green leafy herb with a pungent flavour. Both stems and roots of the coriander are used in cooking; wash well before using. Also available ground or as seeds; these should not be substituted for fresh as the tastes are completely different.
CORNICHON French for gherkin, a very small variety of cucumber.
COUSCOUS a fine, dehydrated, grain-like cereal product made from semolina; it swells to three or four times its original size when liquid is added. It is eaten like rice with a tagine, as a side dish or salad ingredient.
CREAM, SOUR a thick, commercially-cultured sour cream with a minimum fat content of 35%.
CUMIN resembling caraway in size, cumin is the dried seed of a plant related to the parsley family.
CURRANTS dried tiny, almost black raisins so named from the grape type native to Corinth, Greece.
DILL used fresh or dried, in seed form or ground. Its anise/celery sweetness flavours the food of the Scandinavian countries, and Germany and Greece. Its feathery, frond-like fresh leaves are grassier and more subtle than the dried version or the seeds (which slightly resemble caraway in flavour).
EGGPLANT also known as aubergine. Ranging in size from tiny to very large and in colour from pale green to deep purple. Can also be purchased chargrilled, packed in oil, in jars.
FENNEL also known as finocchio or anise; a white to very pale green-white, firm, crisp, roundish vegetable. The bulb has a slightly sweet, anise flavour but the leaves have a much stronger taste. Also the name of dried seeds that have a licorice flavour.
GINGER, FRESH also called green or root ginger; the thick gnarled root of a tropical plant.
LSA is a ground mixture of linseeds (L), sunflower seeds (S) and almonds (A).
MIRIN a Japanese champagne-coloured cooking wine; made of glutinous rice and alcohol and used only for cooking. Not to be confused with sake.
MISO fermented soybean paste. There are many types of miso, each with its own aroma, flavour, colour and texture; it can be kept, airtight, for up to a year in the fridge. Buy in tubs or plastic packs.
MUSHROOMS, PORTOBELLO are mature, fully opened swiss browns; they are larger and bigger in flavour.
MUSTARD, DIJON pale brown, distinctively flavoured, mild-tasting French mustard.
NORI a type of dried seaweed used in Japanese cooking as a flavouring, garnish or for sushi. Sold in thin sheets, plain or toasted (yaki-nori).
ONION
green also called, incorrectly, shallot; an immature onion picked before the bulb has formed. Has a long, bright-green edible stalk. red also known as spanish, red spanish or bermuda onion; a sweet-flavoured, large purple-red onion. shallots also known as french or golden shallots or eschalots; small and brownskinned.
OIL, OLIVE made from ripened olives. Extra virgin and virgin are the first and second press, respectively, of the olives and are therefore considered the best; ‘light’ refers to taste not fat levels.
PAPRIKA ground, dried, sweet red capsicum (bell pepper); there are many grades and types available, including sweet, hot, mild and smoked.
PARSLEY, FLAT-LEAF also known as continental or italian parsley.
PEPITAS (PUMPKIN SEED KERNELS) are the pale green kernels of dried pumpkin seeds; available plain or salted.
QUINOA pronounced keen-wa; is cooked and eaten as a grain alternative, but is in fact a seed. It has a delicate, slightly nutty taste and chewy texture, and is gluten free.
RADICCHIO a red-leafed Italian chicory with a bitter taste that is served raw and grilled. Comes in varieties named after their place of origin, such as the roundheaded Verona or longheaded Treviso.
ROCKET also called arugula, rugula and rucola; peppery green leaf eaten raw in salads or used in cooking. Baby rocket leaves are smaller and less peppery.
SAUCES
ponzu a Japanese citrusbased sauce, available in the Asian food section of major supermarkets and from Asian food stores.
soy also known as sieu; made from fermented soybeans. Several variations are available in most supermarkets and Asian food stores. We use a mild Japanese variety in our recipes.
SESAME SEEDS black and white are the most common of this small oval seed, however there are also red and brown varieties.
SUGAR
caster finely granulated table sugar.
palm also called nam tan pip, jaggery, jawa or gula melaka; made from the sap of the sugar palm tree. Light brown to black in colour and usually sold in rock-hard cakes; use brown sugar if unavailable. white coarse, granulated table sugar, also called crystal sugar.
TAHINI a rich, sesame seed paste.
VINEGAR
balsamic originally from Modena, Italy, there are now many balsamic vinegars on the market, ranging in pungency and quality, depending on how, and for how long, they have been aged. Quality can be determined up to a point by price; use the most expensive sparingly. wine made from a blend of either white or red wines.
YOGHURT, GREEK plain yoghurt strained in a cloth (muslin) to remove the whey and to give it a creamy consistency.
CONVERSION CHART
measures
One Australian metric measuring cup holds approximately 250ml, one Australian metric tablespoon holds 20ml, one Australian metric teaspoon holds 5ml. The difference between one country’s measuring cups and another’s is within a 2or 3-teaspoon variance and will not affect your cooking results. North America, New Zealand and the United Kingdom use a 15ml tablespoon. All cup and spoon measurements are level. The most accurate way of measuring dry ingredients is to weigh them. When measuring liquids, use a clear glass or plastic jug with metric markings. We use large eggs with an average weight of 60g.
oven temperatures
dry measures
These oven temperatures are only a guide for conventional ovens. For fan-forced ovens, check the manufacturer’s manual.
°C (CELSIUS) °F (FAHRENHEIT)
measures
B
barley, cherry & fetta salad 11
burrito salad bowl 24
C
chicken, edamame & brown rice salad 35
D dressings
french 44
balsamic & garlic 44
creamy ranch 45 tahini herb 45
F
fish & chip salad with tartare dressing 72
fish salad with yoghurt aïoli 66
five-grain salad 16
G
green goddess super salad 8
grilled beef & broccolini salad 36
I
indian paneer & chickpea salad 23
L lamb, black rice & kale salad 39
lime & coriander beef noodle salad 53
M
mexican chicken salad 32
miso chicken & greens salad 49
O
ocean trout sushi salad bowl 58
P
pasta, sprouts & bocconcini salad 28
pork, beetroot & blood orange salad 40
prawn, cavolo nero & chickpea tabbouleh 62
R
roast trout, fennel & buckwheat salad 71
roasted kale & grilled chicken salad 43
roasted vegies with sauerkraut hummus 12
S
salmon, fennel, celery & caper salad 61
salmon, sweet potato & green lentil salad 76
seared tuna & quinoa nicoise salad 65
seared wasabi salmon & brown rice salad 75
spiced vegie, chickpea & ricotta salad 15
spicy pork salad with pineapple salsa 50
spicy pumpkin & cauliflower salad 19
sprout, cauliflower & farro salad 20
steak, mushroom & beetroot salad 54
T toppers
black magic 68
golden glow 68
green crunch 69 yellow power 69
warm beef salad with corn & chimichurri 46
watermelon tabbouleh with haloumi 27
