salad

Chicken and strawberry salad – A heart healthy meal

August 31st, 2020 by The Hello Doctor Team

What we eat has a huge impact on our heart health, and just because we’re eating healthier, it doesn’t mean that food needs to be bland, boring or boiled. When cooking for your heart, there are a few basic things to take into consideration. You need to start by cooking with less salt, sugar and processed ingredients. The kind of fat we eat also plays a big role. Fats or oils with omega fats are better choices, for example olive, avocado, canola and sunflower oil. Choosing cooking methods like roasting, grilling or even pan-frying in a thin layer of oil still adds lots of flavour to the food, but doesn’t use as much fat. Including lighter, easier to digest proteins in your diet – like chicken or fish – is also a healthy dietary change you can make.

This chicken and strawberry salad is colourful, appetising and always a hit. It’s packed with protein and plenty of fresh ingredients, and the heart-shaped silhouette of the strawberry is the first clue that it’s good for you. They’re full of antioxidants, fibre, vitamins and minerals, and can also increase good cholesterol levels.

Chicken & Strawberry Salad

Salad Dressing

60 ml (¼ cup) olive or avocado oil
30 ml (2 tablespoons) apple or raspberry vinegar
10 ml (2 teaspoons) wholegrain mustard
15 ml (1 tablespoon) honey
2.5 ml (½ teaspoon) dried thyme
Salt and black pepper to taste

4-6 chicken breast fillets
10 ml (2 teaspoons) olive or avocado oil
180 g thin green beans
100 g rocket or mixed salad leaves
2-3 spring onions, diagonally sliced
300 g strawberries, halved

Directions

To make the salad dressing: Mix all ingredients together and season lightly, then set aside
To make the salad: Pour 45 ml of the salad dressing over the chicken fillets and marinade for 10-15 minutes.
Heat oil in a frying pan over a medium heat and cook chicken on both sides until golden brown. Reduce the heat and add marinade to the pan.
Cover with a lid and simmer for 5-7 minutes or until just cooked through, but still juicy. Season lightly and spoon out of the pan.
Cover green beans with boiling water and allow to stand for 5-7 minutes. Drain, rinse in cold water and allow to cool.
Slice chicken and arrange on a large salad platter with the rest of the ingredients. Serve with remaining salad dressing.

Tip

You can substitute strawberries with peaches, mangoes or grapes. Avocado, asparagus and cucumber also works well in this salad.

Recipe: Food Consultant, Heleen Meyer.

Low GI lentil salad with rosemary and balsamic

July 20th, 2020 by The Hello Doctor Team

Legumes such as beans, peas and lentils, are a fantastic source of protein – for vegetarians and meat-eaters alike. As an added bonus, they’re also low fat, high-fibre, cholesterol-free and much cheaper to buy than fresh meat.

Legumes are considered to be low-GI, which means they release energy slowly and help maintain blood sugar levels.

This low-GI lentil salad with rosemary and balsamic is healthy and delicious alternative to bread and a potato dish at a braai.

Ingredients

500 ml (2 cups) uncooked brown lentils
2-3 sprigs fresh rosemary
Salt and black pepper to taste
30 ml (2 tbsp) balsamic vinegar
60 ml (¼ cup) olive or avocado oil
15 ml (1 tbsp) chopped fresh rosemary
15 ml (1 tbsp) honey
1 slice feta, crumbled
6 sundried tomatoes, sliced
Handful each of baby spinach, basil and rocket

Directions

Place lentils in a pot with 4 cups of water, a pinch of salt and rosemary sprigs. Bring to the boil, reduce the heat and simmer for 30-40 minutes or until tender.
Drain, rinse and allow to cool. Mix balsamic vinegar, oil, rosemary and honey and season to taste.
Place lentils in a large salad bowl and add the rest of the ingredients. Pour the dressing over, season to taste and toss well. Serve as a side dish or light meal.

Tips

If preferred, you can substitute 250 ml (1 cup) of the lentils with brown rice.
Add roasted chicken or fish to the salad for a more filling meal. Chickpeas are also delicious

(Recipe: Food Consultant, Heleen Meyer)

Let your tongue travel to Hawaii with these recipes.

June 27th, 2020 by The Hello Doctor Team

If you’ve never been to Hawaii, you can still bring the delectable tropical tastes of the island into your kitchen.

Here are 3 recipes to try.

Hawaiian Coleslaw

You will need:

1 ½ cups shredded green cabbage
1 cup shredded red cabbage
½ cup grated carrots
1 cup fresh pineapple diced
2 green onions sliced
¼ cup coriander minced
1 ½ tbsp fresh ginger, grated
3 tbsp rice wine vinegar
1 tbsp low sodium soy sauce
1 tbsp honey
2 tsp sesame oil
1 lime, juiced
Salt to taste
1 tsp black sesame seeds

Method

Combine cabbages, carrots, pineapple, green onions and coriander in a large bowl and set aside.
Add ginger, vinegar, soy sauce, honey, sesame oil and lime juice to a mason jar, shake well to combine, and pour over the slaw. Stir to combine. Season with salt to taste.
Cover and refrigerate at least 30 minutes before eating. Garnish with black sesame seeds.

Pineapple ham casserole

You will need:

2 cups uncooked wide egg noodles
½ cup chopped celery
2 tbsp butter, divided
250g package cream cheese, cubed
¾ cup whole milk
2 cups cubed cooked ham
2 cans crushed pineapple, drained
2 tsp Worcestershire sauce
½ tsp salt
A dash of pepper
¼ cup dry breadcrumbs

Method

Cook noodles according to package instructions; drain. In a large pan, sauté celery in 1 tablespoon butter until tender. Stir in cream cheese and milk; cook and stir until cheese is melted. Add the noodles, ham, pineapple, Worcestershire sauce, salt and pepper.
Transfer to an ungreased baking dish. Melt remaining butter; toss with breadcrumbs. Sprinkle over the top. Bake, uncovered, at 180°C for 30-35 minutes or until heated through.

Hawaiian ice cream cake

You will need:

5-litre vanilla ice cream
2 cups wafer cookies
1 cup coconut, unsweetened plus more to garnish
½ cup butter, melted
3 bananas, cut into slices
1 can crushed pineapples, drained
Whipped cream to garnish (optional)
Pineapple to garnish (optional)

Method

Remove ice cream from the freezer to soften for 20-30 minutes.
Using a food processor, pulse the wafers into crumbs. Combine crumbs with coconut and melted butter and pat into the bottom of a springform pan.
Layer the bananas over the coconut crumb base, followed by half of the ice cream and spread with an offset spatula, then sprinkle with the remaining coconut crumb mixture and layer with crushed pineapple. Finish by spreading remaining ice cream over the top of everything.
Freeze in a deep freezer overnight or at least six hours.
Before serving, garnish with whipped cream and pineapple slices and a bit of toasted coconut. Freeze leftovers.

References:

Salad recipes from around the world

March 19th, 2020 by Content Editor

Indonesian Gado-gado salad (translates to “mix-mix”)

Ingredients

For the salad:

400g potatoes
4 large free-range eggs
400g firm tofu (soybean curd)
Sesame oil
½ Chinese cabbage
2 ripe tomatoes
1 handful of radishes
½ cucumber
2 handfuls beansprouts (ready to eat)
½ bunch of fresh coriander
1 fresh bird’s-eye chilli (optional)

For the sauce

1 clove of garlic
50g palm sugar
120g crunchy peanut butter
1-2 fresh red chillies
2 limes, juiced
2 tsp fish sauce
1 tbsp low-sodium soy sauce
1 tbsp tamarind paste

Method

1. Peel the potatoes and cook in boiling salted water for about 15 minutes, or until tender. Then halve or slice.

2. Soft-boil the eggs for 6 minutes, or longer if you prefer them more cooked.

3. Cut the tofu into 2 ½ cm chunks and fry in sesame oil for 15 minutes, or until golden, then sprinkle lightly with salt.

4. Finely shred the cabbage if you want it raw, if you’d rather cook it, cut it into 2cm slices.

5. Cut the tomatoes into wedges, quarter the radishes and slice the cucumber. Season with a little salt.

6. Put all the sauce ingredients into a blender, peel the garlic and grate in the palm sugar (if needed), then blitz until smooth.

7. Pick a few coriander leaves, add some finely sliced fresh chilli (if using) and toss together.

American Cobb salad

Ingredients

8 slices thick-cut bacon, chopped
4 large eggs
Salt
170g skinless, boneless chicken breasts
Zest (in wide strips) and juice of 1 lemon
2 bay leaves
2 sprigs thyme
1 tbsp black peppercorns
¼ cup apple cider vinegar
½ onion, finely chopped (about 2 tbsp)
1 tbsp Dijon mustard
¼ cup extra-virgin olive oil
Freshly ground pepper
2 avocados
2 tomatoes, chopped
1 large bibb lettuce, torn into pieces
2 heads romaine lettuce, cut into pieces
114g blue cheese, crumbled

Method

1. Cook the bacon over medium heat until crisp and transfer onto paper towels to drain.

2. Place the eggs in a saucepan and cover with cold water. Bring to a simmer over medium-high heat, then cover, remove from the heat and let stand for 10 to 12 minutes. Drain, then run under cold water to cool. Peel under cold running water. Chop the hard-cooked eggs and season with salt.

3. Combine the chicken, lemon zest and juice, bay leaves, thyme, peppercorns and a large pinch of salt in a medium saucepan; add enough cold water to cover the chicken. Bring to a simmer over medium heat (don’t boil) and cook for about 7 minutes. Transfer the chicken to a cutting board and let rest 5 minutes.

4. Make the dressing by whisking the vinegar, onion, mustard and ½ teaspoon salt in a serving bowl. Whisk in the olive oil and season with pepper. Dice the chicken and toss with 1 tablespoon of the dressing in a separate bowl.

5. Halve, pit and dice the avocados. Season the tomatoes with salt. Add both lettuce to the serving bowl on top of the dressing. Arrange the bacon, hard-cooked eggs, chicken, avocados, tomatoes and blue cheese in rows on top of the lettuce. When ready to serve, toss the salad and season with salt and pepper.

Lebanese Tabbouleh

Ingredients:

¼ cup fine bulgur wheat
1 small garlic clove, minced (optional)
Juice of 2 large lemons
3 cups chopped fresh flat-leaf parsley (from 3 large bunches)
¼ cup chopped fresh mint
½ kg ripe tomatoes, very finely chopped
1 bunch spring onions, finely chopped
Salt
¼ cup extra virgin olive oil
1 romaine lettuce heart, leaves separated, washed and dried

Method

Place the bulgur in a bowl, and cover with water. Soak for 20 minutes, until slightly softened.
Drain through a cheesecloth-lined strainer, and press the bulgur against the strainer to squeeze out excess water.
Transfer to a large bowl, and toss with the garlic, lemon juice, parsley, mint, tomatoes, green onions and salt. Leave at room temperature or in the fridge for two to three hours, so that the bulgur can continue to absorb liquid and swell.
Add the olive oil, toss together, taste and adjust seasonings. Serve with lettuce leaves.

References:

A butternut recipe for any occasion

February 20th, 2020 by The Hello Doctor Team

Butternut, a squash loaded with vitamin C, minerals, and disease-fighting antioxidants, is a great addition to both sweet and savoury dishes.

Here are 3 ways to enjoy it.

Salad: Roasted butternut squash salad with warm cider vinaigrette

Ingredients

500g butternut squash, peeled and diced
Olive oil
1 tbsp pure maple syrup
Salt and freshly ground black pepper
3 tbsp dried cranberries
¾ cup apple cider vinegar or apple juice
2 tbsp vinegar
2 tbsp finely chopped onions
2 tsp Dijon mustard
100g rocket leaves, washed
½ cup walnuts halves, toasted
¾ cup freshly grated Parmesan

Method

Preheat the oven to 200 °C.
Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and ½ teaspoon pepper and toss.
Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.
While the squash is roasting, combine the apple cider, vinegar, and onions in a small pan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about ¼ cup. Off the heat, whisk in the mustard, ½ cup olive oil, 1 teaspoon salt, and ½ teaspoon of pepper.
Place the rocket leaves in a large salad bowl and add the roasted squash mixture, walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten. Toss well.
Sprinkle with salt and pepper and serve immediately.

Main: Butternut squash and mushroom enchiladas with green tomatoes

For the enchiladas

1 small onion, chopped
1 large jalapeño, chopped, seeds and ribs removed
1 cup chopped bell pepper (2 peppers)
2 tbsps. butter
2–3 cups butternut squash, peeled and cubed
½ tsp chili powder
½ tsp cumin
½ tsp salt
500g fresh chopped mushrooms
12–15 corn tortillas
2 cups shredded cheese
Mexican toppings: coriander, avocado, queso fresco (cheese) or mild feta cheese

For the sauce

1 kg green tomatoes (under ripe)
4 garlic cloves
½ cup coriander
2 cups broth
½ cup cream
Salt

Method

Preheat the oven to 200 °C.
Sauce: Place the green tomatoes on a greased baking sheet. Roast for 20 minutes until the skins have brown or black spots on them and the green tomatoes are soft.
Place in a blender with the garlic and coriander and puree until smooth. Transfer to a saucepan and add the broth. Simmer for 20 minutes, until the sauce has thickened. Add the cream and season with salt.
Squash filling: In a large non-stick pan over high heat, roast the jalapeño and bell pepper. Don’t stir too often; let the skins get browned and roasted. Add the onions and sauté for a few minutes. Add the squash, 1 tablespoon butter, cumin, chili powder, and salt; sauté until the squash is fork-tender. Set aside.
Mushroom filling: Place 1 tablespoon butter back in the pan; add the mushrooms and sauté until soft and browned. Season with salt and additional cumin and chili powder.
Wrap the tortillas in a moist paper towel and warm in the microwave. Stuff the softened tortillas with a little bit of squash and mushrooms. Roll and place seam-side-down in a baking dish. Repeat until finished; cover with sauce and top with cheese. Bake for 10-15 minutes until cheese is melted and bubbly.
Serve with your favourite toppings.

Dessert: Butternut squash custard

Ingredients

1 cup butternut squash puree
2/3 cups brown sugar
2 lightly beaten eggs
¼ tsp each: salt, ginger, cinnamon, nutmeg
1 cup cream
2 tbsp orange marmalade

Method

Butter six ramekins and place in a large baking dish with sides.
Mix all the ingredients in a bowl in the order given.
Ladle the mixture into the ramekins using a soup ladle.
Pour hot water into the baking dish to the level of the ramekins. Carefully place into a 180 °C oven and bake for 50 to 60 minutes.
Custards will have a dark top, almost crusty in texture and tasting of caramel. The inside will be soft and delicate.

References:

3 pimped-up salads that you can have as a main

October 21st, 2019 by Content Editor

Most of us think of salads as side dishes, but with a few extra ingredients you could turn a salad into a hearty, delicious supper.

Try these three nutritious salads for supper this week.

Tex-mex chicken salad

Ingredients

2 ½ cups of shredded rotisserie chicken
1 tin pinto beans, rinsed
1 head of lettuce, cut into bite-sized pieces
1 cup fresh corn kernels from 1 ear
1 cup fresh parsley
1 avocado, diced
½ red onion, thinly sliced
¼ cup fresh lime juice
2 tbsp low-fat sour cream
1 tbsp olive oil
1 tsp honey
Salt and pepper to taste
Tortilla chips for serving

Method

Gently toss together the chicken, beans, lettuce, corn, parsley, avocado and onion in a large bowl.
In another bowl, whisk the lime juice, sour cream, oil, honey and ½ teaspoon of salt and pepper.
Drizzle the dressing over the salad and toss to combine. Enjoy with or without tortilla chips.

Grilled watermelon and steak salad

Ingredients

½ kg baby potatoes
Kosher salt and pepper
1 cup fresh corn kernels from 1 large ear
6 slices bacon
2 tbsp extra virgin olive oil
2 tbsp red wine vinegar
2 tsp Dijon mustard
6 cups baby spinach
2 spring onions, sliced

Method

Place potatoes in a medium pot, cover with cold water and bring to a boil. Add 1 teaspoon salt, reduce heat and simmer until just tender, 12 to 15 minutes.
Add corn to simmering water and cook for 1 minute. Drain and run under cold water to cool. Quarter the potatoes.
Fry bacon in a large pan over medium heat until crisp, about 6 minutes. Transfer to a paper towel–lined plate. Break into pieces when cool.
In a large bowl, whisk together olive oil, vinegar, mustard, and ½ teaspoon each salt and pepper. Toss potatoes and corn in dressing, then fold in spinach, spring onions, and bacon.

Warm salmon and fennel salad

Ingredients

½ fennel head (sliced, including stalk and fonds)
Olive oil
Juice of half a lemon
Salt and pepper
400g salmon fillet with the skin off, cut into thick slices
60ml sweet Indonesian soy sauce
1 tsp crushed ginger
1 tsp crushed garlic
60g baby butter lettuce, rocket, mint and coriander
40g sprouts
5 spring onions, sliced

Method

Put a frying pan on medium-high heat, pour in a good glug of olive oil and tip in the fennel.
Season with salt and pepper and fry until slightly caramelised and just softened (about 5 min), then pour over the lemon juice and remove from the heat.
Heat a large non-stick pan on med-high, pour in a little olive oil and add the garlic, ginger and soy sauce.
Add the salmon and cook to your liking for medium, approximately 3 minutes, turning the pieces once.
Remove from the heat and set aside.
To plate: layer the lettuce and leaves on a large platter and top with sprouts and fennel. Then scatter with salmon pieces and spring onions.
Spoon over the sauce from the pan and drizzle with olive oil.

References:

Two biltong recipes to impress your father-in-law

August 9th, 2019 by Content Editor

The delicacy is air-dried and marinated with a traditional recipe of rock salt, pepper, coarsely ground coriander and vinegar. Can it be added to your favourite meals though? Yes!
Let’s take a look.

Honeybush-poached pear-and-biltong salad

2 tbsps wholegrain mustard.
1 cup olive oil.
5 tbsps balsamic vinegar.
70g soft brown sugar.
200g moist biltong, thinly sliced.

For the poached pears:

3 cups white wine.
2 honey-bush teabags.
200g sugar.
1 star anise (dried, star-shaped fruit with a sweet liquorice-like flavour).
1 cinnamon stick.
10 peppercorns.
5 cloves.
4 pears, peeled.
60g walnuts, crushed.
1 tbsp biltong powder.
120g Gorgonzola cheese.
1 tbsp castor sugar.

For the salad:

20g baby spinach leaves, shredded.
60g walnuts, roasted and salted.
20g microgreens.
1 tbsp biltong powder, to garnish.

Method:

Place the mustard, olive oil, balsamic vinegar and soft brown sugar in a jar with a lid and shake well. Pour over the biltong and set aside until ready to use.
To poach the pears, place the wine, teabags, sugar, spices and pears in a saucepan and simmer over a medium heat for 20 minutes. Remove the pears from the saucepan and increase the heat to reduce the liquid to a light syrup. Once it has reduced, return the pears to the syrup. Cool and store in the fridge. Use a melon baller to core the pears from the bottom so that they can be filled with the Gorgonzola cheese.
Preheat the oven to 180°C. Mix the crushed walnuts with the biltong powder. Fill the poached pears with Gorgonzola and create a “stopper” at the bottom of each with the walnut-and-biltong mixture.
Place the filled pears on a non-stick oven tray and bake until heated through and the cheese starts to melt, for about 15–20 minutes. Remove the pears from the oven, sprinkle with castor sugar and use a kitchen blowtorch to caramelise.
Assemble the salad by arranging the marinated biltong, baby spinach, walnuts and microgreens on a platter. Dress with four tablespoons of the biltong marinade. Place the pears on top of the salad and sprinkle with the biltong powder.

Traditional biltong stew

Ingredients

1 tbsp peanut oil.
300g biltong.
1 onion (chopped).
2 cloves garlic.
1 tsp ginger (freshly grated).
2 tbsps tomato concentrated puree.
2 tbsps peanut butter.
2 tomatoes (chopped).
Cayenne pepper (optional).
½ cup water.

Method

Fry the chopped onions, garlic and ginger in the oil for a couple of minutes or until translucent.
Add the biltong and stir around for a few seconds. Now add the tomato puree and peanut butter and stir to coat the biltong.
Add the chopped tomatoes and cook for five minutes until slightly reduced. Pour in the water and simmer for 10 minutes until the stew has reduced to a very thick sauce.

References:

Yummy, homemade salad dressing

March 19th, 2019 by The Hello Doctor Team

Let’s be honest; the salad dressing is usually the star of the salad. If not for the punchy flavour of a tasty dressing, we’d probably all be less likely to chomp on our greens. But before you drizzle that dressing on your bowl of veggies, know that it isn’t necessarily the healthiest topping.

A salad is a nutritious option for a side or main meal, but once you load it up with dressing, you may be undoing its healthy benefits. Unfortunately, store-bought salad dressings are often packed with sugar, salt, and lots of calories. What’s more; they’re usually chockful of unhealthy trans fats, preservatives and artificial colours and flavours.

A little goes a long way when it comes to salad dressing, but eventually, those drizzles can add inches to your waistline. Making your own nutritious dressings is a much healthier option.

Antioxidant salad dressing

Packed with healthy Omega-3 fatty acids from extra virgin olive oil and seeds, along with antioxidant-rich oregano, this is a proper power dressing.

Ingredients

¼ cup raw unfiltered apple cider vinegar.
2tbsps fresh lemon juice.
1clove garlic,
1tsp ground flaxseed.
1tsp dry mustard.
½ tsp dried oregano.
¾ cup extra virgin olive oil.
½ cup grapeseed oil.
Sea salt and fresh ground black pepper to taste.

Method

Place the vinegar, lemon juice, garlic, flaxseed, mustard, and oregano in a blender and combine.
Slowly drizzle in the olive and grapeseed oil and blend until combined.
Season to taste with salt and pepper.

Strawberry citrus vinaigrette salad dressing

It may seem strange to add strawberries to a salad dressing, but along with the citrus from the orange, they give a fresh, zesty bite to salads. Strawberries may also play a role in regulating blood pressure as well as being packed with healthy fibre, antioxidants, Vitamin C and potassium.

Ingredients

5 quartered strawberries.
¼ cup orange juice.
¼ cup apple cider vinegar.
3 tbsps extra virgin olive oil.

Method

Combine all the ingredients in a jar or bowl.
Whisk the ingredients together
Place in the fridge to marinate for at least two hours.

Avocado ranch salad dressing

Everyone enjoys a rich ranch dressing, but it’s usually filled with salt, trans fats and calories. This creamy avocado ranch dressing is a healthy alternative and a good source of healthy fats.

Ingredients

2 cups Greek yoghurt.
2 garlic cloves, shredded with a grater.
3 tbsps chopped chives.
2 tbsps dried parsley.
½ tsp dried dill.
1 tsp salt.
1 tsp black pepper.
1 tbsp white vinegar.
1 avocado, smashed with the back of a fork.

Method

Combine all the ingredients and mix well in a container or jar.
Place in the fridge for at least an hour before serving.

References

Savvy salads

December 21st, 2016 by The Hello Doctor Team

You’re starving, but it’s hot and stuffy, and the idea of cooking in a hot kitchen sounds like the worst idea ever. Say hello to your summer BFF: salad! Salads are great options for when the weather is humid. With the right ingredients, these little meals will keep your hunger at bay and your body healthy and happy, all summer long.

Continue reading “Savvy salads”

Recipe: Minute steaks with roasted garlic cream and beetroot orange salad

December 17th, 2015 by The Hello Doctor Team

There’s a myth that it’s too expensive to eat healthy food. The truth is, eating “cheap” food lands up costing you more in the long run. Think of it this way, you can save a little bit of money by buying junkfood now, but it may cost you more later on doctor and hospital bills. Pap, polony and mix-on cooldrink may save you money, but it’s low in nutrients and not great for your health. That is ultimately why we eat – to get in nutrients, not just to feel full.

Here’s a healthy meal that’s perfect for Sunday Lunch, plus it’s cheap and easy to prepare. Continue reading “Recipe: Minute steaks with roasted garlic cream and beetroot orange salad”

Pimp that salad!

December 5th, 2015 by The Hello Doctor Team

Summertime, holiday time – and that means braai time! If you choose to light the fire in the late afternoon or evening, that probably means some leftover chops, chicken or steak. Here’s a great idea for lunch the next day, and you get the family to look at salad in a whole new way! Continue reading “Pimp that salad!”

White bean salad

December 14th, 2013 by The Hello Doctor Team

This tasty salad incorporates ingredients from a variety of food groups.

Continue reading “White bean salad”