Savvy salads

By December 21, 2016Recipes

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 Microsoft office 2016 free download.

Corn and black bean salad
You’re probably thinking, “Bean there, done that”, but this bean salad will fill you on a hot day and pack a nutritious punch. The main part of this meal is black beans, which has the fibre, protein, vitamins and minerals that your body needs.

Ingredients

  • 3 large corns on the cob.
  • A third of a cup of pine nuts.
  • ¼ cup lime juice.
  • 2 tablespoons of extra-virgin olive oil.
  • ¼ cup chopped fresh coriander.
  • Freshly ground pepper, to taste.
  • Two 425g tins of black beans, rinsed.
  • 1 large tomato, diced.
  • 1 ½ cup minced red onion.
  • 2 cups of shredded red cabbage.

How to prepare

  • Bring 16ml water to a boil in a pot.
  • Add the corn, cover and cook until just tender, for about three minutes.
  • Once the corn has cooled, cut the kernels from the cobs using a sharp knife.
  • Meanwhile, place the pine nuts in a small dry pan, over medium-low heat and cook, stirring, until fragrant and lightly browned.
  • Whisk the lime juice, oil, coriander, salt and pepper in a large bowl.
  • Add the corn, pine nuts, beans, cabbage, tomato and onion, and then toss to coat.
  • Refrigerate until ready to serve.

Nutritional values

  • 14g fibre.
  • 16g protein.
  • 0mg cholesterol.
  • 46mg Vitamin C.
Read  No salt? But what can I use instead?

Good to know
You can swap the corn on the cob with tinned corn to save time and there are ready-made options for red cabbage.

Garden pasta salad
Hasta la vista, unhealthy pasta. This fresh take on a garden salad with pasta, makes for a tasty and nutritious summer lunch.

Ingredients

  • 2 cups wholewheat rotini pasta.
  • One third cup reduced-fat mayonnaise.
  • ¼ cup low-fat plain yogurt.
  • 2 tablespoons extra-virgin olive oil.
  • 1 tablespoon red-wine vinegar or lemon juice.
  • 1 clove of garlic, minced.
  • 1 cup cherry or grape tomatoes, halved.
  • Freshly ground pepper, to taste.
  • 1 cup diced yellow or red bell pepper.
  • 1 cup grated carrots, (2-4 carrots).
  • Green onions.
  • ½ cup chopped pitted olives.
  • ½ cup chopped spring onion.
  • One third cup fresh basil.

How to prepare

  • Bring a large pot of lightly salted water to the boil.
  • Cook the pasta, stirring occasionally, until just tender.
  • Drain and refresh under cold running water.
  • Whisk mayonnaise, yoghurt, oil, vinegar (or lemon juice), garlic, salt and pepper, in a large bowl until smooth.
  • Add the pasta and toss to coat.
  • Add the tomatoes, bell pepper, carrots, spring onion, olives and basil; toss to coat well.

Nutritional values

  • 4g fibre.
  • 6g protein.
  • 39mg Vitamin C.
  • 70mg calcium.

Top tips

  • Add dark leafy greens like spinach for a Vitamin B boost.
  • If you aren’t a meat lover, beans will add the protein punch you need.
  • It’s all about the good fats. Add some avocado slices to your salad to make it more filling and for a dose of Vitamin A, B and protein.

References