Food Daily Digital Cookbook-Summer Salads

7/25/2019 Food Daily Digital Cookbook-Summer Salads

1/39

30 Salads of

SummerFresh &inspiringrecipes

f f t


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Contents

2

VegetarianV

GF

DF

Gluten Free

Dairy Free

All rights reserved why?Because we're a little Aussie company trying to make it in

the big bad world. If you love our food, please don't share

this digital cookbook. This is how we make our crust.

2015 The Health Consultancy.

Got something to say? Drop us a note at [email protected].

Some images courtesy of Shutterstock (because we can't take all the shots).

Love numbers? We provide nutritional info (per serve) for all our recipes.

330 Salads of

Summer

4 The Rules of Salad

A few simple steps and you've got

the perfect salad.

6 Healthy Salad Dressings

Get dressed for (salad) success!

RECIPES

10 Fruity Beauties

We put the spotlight on fruit in t hese

7 simple salads.

26 Crowd Pleasers

Asked to bring a plate? 8 great salads

to feed the hungry hordes.

44 Make mine a meal

Who said salad's just a side? These 8

dinner-worthy dishes will change

your mind.

62 And then a hero comes along

The star of the show? One key ingredient.

The result? 7 magic meals.

3

Salad days are here again!

As the days get longer, we head outdoors for picnics inthe park, barbeques with friends and backyard dinners withfamily. We bid farewell to the kitchen table for the seasonand embrace al fresco dining on picnic blankets or recliningin deckchairs; spritzer in hand. As the nights heat up,sometimes only salad will do!

Whether you want a meal-in-a-bowl salad, a simple side thatsfresh and delicious, or need to feed the hungry hordes withan easy crowd-pleaser, weve got your perfect salad covered.

Get set to enjoy everything this salad season has to offer!

The Food Daily Team
http://fooddaily.com.au/


3/39

Salad is a daily staple in the Food Daily office, as

it should be in every home and office across the

globe. Its easy, full of good things and is the perfect

way to boost your daily intake of veggies.

The first rule of salad is there are no hard n fast

rules. You dont necessarily need a recipe to make

a great salad, just a little bit of confidence that

throwing in whatever you have on hand - a bit of

this and a handful of that - will result in a pretty

excellent lunch, dinner or side.

VARIETY IS THE SPICE OF LIFE

Mix it up. Dont stick with the same leaf-and-3-vegcombination. Experiment with raw and roasted

veggies, different elements of crunch, herb combos

and dressings. Different plants contain different

nutrients, so the more youre exposed to a broad

variety, the more likely you are to reap

the benefits.

The RulesofSalad

DIY DRESSING

People! Stop buying bottled salad dressing. Yes, its

convenient, but one look at the ingredients list will

show you all manner of artificial flavours, sugar and

additives. Stock up your cupboard with some core

ingredients (a good quality olive oil, balsamic vinegar

and Dijon mustard) and youll be mixing up a flavour

storm in no time. The ideal dressing ratio is 2 parts oil

to one part acid (vinegar or lemon juice).

THE PROS OF PROTEIN

Protein is a great addition to salads; it keeps you fuller

for longer and gives your metabolism a boost. If youremaking a meal out of your salads, aim to include about

cup of protein per person in your salads, such as

poached chicken, grilled salmon, chickpeas or eggs.

How to builda perfectly

balanced bowl

Dress for success

Add crunch

Pick your leaves

Sprinkle in herbs

Mix in protein

Something fancy

Go green

Say no to the same ol salad, day in, day out (Im looking at you,

baby spinach leaves tossed with a can of tuna); weve created

this handy choose-your-own-adventure of salads. Start with

your base of leaves, then pick and choose as you please!

4

Rainbow bright

530 Salads of

Summer

5

eg. LETTUCE, KALE,

ROCKET, SPINACH,

CABBAGE

eg. CELERY, BRUSSELS

SPROUTS, CUCUMBER,

BROCCOLI, SOY BEANS,

AVOCADO

eg. RAW OR ROASTED: CORN,

CARROTS, CAPSICUM, PUMPKIN,

BEETROOT, TOMATOES,

RADISHES

eg. NUTS, CROUTONS,

SEEDS

eg. BASIL, CORIANDER,

PARSLEY, DILL, SPRING

ONIONS

eg. TOFU, BEANS, TINNED

TUNA, EGGS, CHICKEN

OR FRESH FISH

eg. DRIED FRUIT, OLIVES,

FETA, RICE, QUINOA

eg. BALSAMIC, YOGHURT,

CREAMY AVOCADO,

SOY SAUCE


4/39

7630 Salads of

Summer

Healthy Salad

Dessings

CLASSIC VINAIGRETTE

The understated star of the dressing world,

the classic vinaigrette is perfectly suited to

simple salads. Whisk together 1 tbs red or

white wine vinegar (even lemon juice), 3 tbsgood quality olive oil and season with salt and

pepper. Use the ingredients as a base for more

advanced vinaigrettes be like the French

and whisk in 1 tsp Dijon and a crushed garlic

clove, or 2 tbs crumbly blue cheese and 1 tsp

Dijon for a creamier version.

CREAMY AVOCADO DRESSING

Avocado makes everything great. Whizz

together avocado in your blender with

1 tsp crushed garlic, 2 tbs fresh choppedherbs (coriander, parsley or chives), 1 tbs

lemon juice, 1 finely chopped spring onion

and a pinch of sea salt. Add chilli flakes for

a kick. Blend until smooth and toss through

a salad of chicken and lettuce or a grainy

superfood bowl.

MINTY MUSTARD VINAIGRETTE

We love this tangy dressing with roasted

root veggie salads or mixed leaves and grains.

Whisk together 2 tbs lemon juice, 1 tsp seeded

mustard and a crushed clove of garlic with 1

tbs olive oil, 1 tbs chopped fresh mint and a

pinch of salt and pepper.

MISO SESAME

One of our favourite dressings, this Japanese-

inspired vinaigrette is a great way to mix

up traditional coleslaw. Toss through thinly

sliced cabbage, broccoli and carrot for an

Asian twist. Whisk together 1 tbs miso paste

with 1 tbs rice vinegar until smooth, then

stir through 2 tsp sesame oil, 2 tsp fresh grated

ginger, 1 tsp lime juice and 1 tsp sesame seeds.

SMOKY PAPRIKA

This smoky sherry vinaigrette is great tossed

with salad greens, or drizzled over a platter of

grilled veggies (think zucchini, eggplant and

red capsicum). Combine 1 tbs olive oil, 1 tbs

sherry vinegar, 1 tsp water, 1 finely chopped

spring onion, 1 tsp Dijon and tsp smoked

paprika in a jar with a lid and shake it like a

Polaroid picture.

SESAME TAMARI VINAIGRETTE

Sesame and citrus go hand in hand with Asian

flavours, so try this zesty number with grilled

prawns, chicken or calamari. Whisk together

2 tbs freshly squeezed orange juice, 2 tbs rice

vinegar, 1 tbs tamari, 1 tsp sesame oil, 1 tsp

honey and tsp freshly grated ginger.

TAHINI YOGHURT

Yoghurt is a fabulous base for creamy dressingsand can be used as a lighter alternative to

mayonnaise in more traditional salads, like

Caesar or coleslaw. Whizz together cup

natural yoghurt, 1 tsp tahini, 1 tsp apple cider

vinegar, 1 tsp lemon juice, tsp sumac or

smoked paprika and 1 tsp water.

6 730 Salads of

Summer

7

Get dressed for (salad) successLike that recurring dream you have where you turn up to work

sans clothes, an undressed salad can take on nightmarish qualities.

Ensure your salads are never nude and take them from ho-hum

to oh-yum with the perfect dressing.


5/39

9830 Salads of

Summer

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6/39

111030 Salads of

Summer

FuityBeauties

Give your salads a flavour

burst of fruit with apple,

stone fruits or melon.

10 1130 Salads of

Summer11

BACKTO TOP

Grilled Nectarine Salad

with Pomegranate Dressing

Red Fruit Salad with Pink

Peppercorns

Persimmon & Roast

Beetroot Salad

Apple & Daikon Salad

Summer Melon with Prosciutto

Fig & Mozzarella Salad

Nashi Pear & Rocket Salad


7/39

12

SERVES 2PREP 5 MINSCOOK 10 MINS

No nectarines? You can use grilled peaches

or plums instead.

V GF DF

1 tsp lemon juice

2 tsp olive oil

1 tsp pomegranate molasses

salt & pepper, to taste

1 yellow nectarine, cut into eighths

100g rocket

ripe avocado, thinly sliced

cup mint leaves2 tsp pumpkin seeds

1 Preheat barbecue or grill plate to very hot.

2 To make dressing, whisk together lemon juice,oil and molasses, then season with salt and pepper.

3 Cook nectarines on barbecue or grill plate fora few minutes on each side to create grill marks.

4 Toss rocket with dressing, then top with avocado,grilled nectarine, mint leaves and pumpkin seeds.

Energy

685kj

Calories

164

Protein

3.7g

Fat

12.6g

Sat Fat

2.6g

Carbs

8.8g

Sugars

7.9g

Fibre

3.7g

Grilled Nectarine Saladwith Pomegranate Dressing

12 1330 Salads of

Summer13

Fuity Beauties


8/39

151430 Salads of

Summer

Red Fruit Saladwith Pink Peppercorns

800g watermelon, cubed

1 vanilla bean, split in half

with seeds scraped

tsp salt

150g raspberries

75g pomegranate seeds(around a pomegranate)

1 tsp pink peppercorns, crushed

4 sprigs mint, smallest leaves picked

1 Put half of the watermelon into a blenderand whizz to a liquid.

2 Place in a small saucepan with split vanilla bean andseeds and a pinch of salt and simmer for 10 minutes,

to reduce and thicken. Set aside to cool.

3 Gently toss combined fruit with strained dressingand scatter over crushed peppercorns and mint

leaves to serve.

Energy

382kj

Calories

91

Protein

1.8g

Fat

0.8g

Sat Fat

0.3g

Carbs

19g

Sugars

19g

Fibre

5g

This sweet peppery salad is great with just about any red fruit;

feel free to throw in some strawberries or cherries (or both)

for a bit of extra flavour.


V GF DF

14

Fuity Beauties

F i B i


9/39

171630 Salads of

Summer

Persimmon & RoastBeetroot Salad


If your bunch of beetroot doesn't have nice fresh leaves,

you can substitute rainbow chard, kale or baby spinach.

V GF DF

1 bunch baby beetroot,

including leaves

1 garlic clove

Dressing

1 brown shallot

1 tbs tamarind paste

2 tsp white vinegar

2 tsp peanut oil

To serve

1 persimmon, unpeeled

& cut into wedges

20g almonds, chopped

1 tsp black sesame seeds

1 Preheat oven to 180C. Wash 200g of smallbeetroot leaves and pat dry.

2 Place well-washed beetroot and garlic in anovenproof dish, cover tightly with foil and bake

for 35-40 minutes, or until they have softened

slightly (they should still be fairly firm). Allow to

cool, then rub skins off (best done with rubber

gloves on) and cut into wedges.

3 Blend dressing ingredients with roast garlicand 1 tbs water. You may need to add a little

more water if too thick.

4 Place beetroot leaves on a plate, then top withbeetroot and persimmon wedges, almonds and

sesame seeds and drizzle over dressing.

Energy

522kj

Calories

125

Protein

4g

Fat

5.8g

Sat Fat

0.8g

Carbs

14g

Sugars

13.1g

Fibre

4.6g

1730 Salads of

Summer1716

Fuity Beauties

F it B ti


10/39

191830 Salads of

Summer

1 Cut daikon and apple into matchstick-sized batons (a mandolin is ideal) and

immediately toss with lemon juice to

prevent them going brown.

2 Drain and toss with mayonnaise andpumpkin seeds, then season with salt

and pepper.

3 Scatter over chervil to serve.

Energy

504kj

Calories

120

Protein

2.2g

Fat

7.8g

Sat Fat

1g

Carbs

10.7g

Sugars

8.9g

Fibre

2.5g

1 daikon (around 400g)

1 Granny Smith apple, cored

1 lemon, juiced

3 tbs mayonnaise

2 tbs pumpkin seedssalt & pepper, to taste

cup fresh chervil, leaves picked

Apple &Daikon Salad

SERVES 4 PREP 20 MINS

NO COOK TIME

V GF DF

18

Daikon, also known as white radish,

is popular in Japanese cooking. We

love how crisp and crunchy it is.

Fuity Beauties

Fuity Beauties


11/39

20 2130 Salads of

Summer21

1 Whisk together oil, vinegar, shallot, saltand pepper and set aside.

2 Arrange melon wedges on a platter, drapeover prosciutto and scatter with watercress.

3 Drizzle over dressing to serve.

Energy

756kj

Calories

181

Protein

12g

Fat

11g

Sat Fat

3.3g

Carbs

7.6g

Sugars

7.6g

Fibre

1.3g

1 tbs olive oil

1 tbs white wine vinegar

1 shallot, finely chopped


small canteloupe, cut into wedges small honeydew, cut into wedges

8 slices prosciutto

cup watercress sprigs

Summer Melonwith Prosciutto

SERVES 4PREP 5 MINS

NO COOK TIME

20

GF DF

So simple and stylish, this summer

salad is best served with a glass

of prosecco.

Fuity Beauties

Fuity Beauties


12/39

232230 Salads of

Summer

Fig & Mozzarella

SERVES 4PREP 10 MINS

NO COOK TIME

1 tbs extra virgin olive oil

3 tsp balsamic vinegar

tsp ground cinnamon

tsp salt

4 fresh figs, halved

200g buffalo mozzarella,

torn into pieces

2 sprigs fresh basil, leaves picked

cracked pepper, to serve

1 Whisk together oil, vinegar,cinnamon and salt.

2 Place figs on serving plate, thentop with mozzarella and basil

leaves. Drizzle over dressing

and season with cracked pepper

before serving.

Energy

1040kj

Calories

248.5

Protein

6.8g

Fat

15.1g

Sat Fat

0.5g

Carbs

8.5g

Sugars

6.5g

Fibre

1.2g

Fig & Mozzarella Salad

22 2330 Salads of

Summer23

V GF

This is such a beautiful way to use seasonal figs.

We love them with creamy buffalo mozzarella!

Fuity Beauties

Fuity Beauties


13/39

252430 Salads of

Summer

1 Preheat oven to 160C. Cook hazelnutson a tray for 15 minutes. Cool slightly and

roughly crush with the side of a knife.

2 Meanwhile blitz together preserved lemon,vinegar and oil and set aside.

3 Thinly slice pear and toss with lemon juice

to prevent browning.

4 Toss rocket and pear slices with dressingand arrange on a serving plate.

5 Scatter over hazelnuts to serve and seasonwith cracked pepper.

Energy

559kj

Calories

133

Protein

2.8g

Fat

11.8g

Sat Fat

1.9g

Carbs

5g

Sugars

2.8g

Fibre

1.9g

30g hazelnuts

preserved lemon, including flesh


2 tbs rice bran oil

nashi pear

1 tbs lemon juice

200g rocket

cracked pepper, to taste

Nashi Pear& Rocket Salad


COOK 15 MINS

V GF DF

24

Fresh, clean and green, this salad

is a great all-rounder and so simple

to make.

Fuity Beauties


14/39

272630 Salads of

Summer

CrowdPleasers

And the award for Most Popular

Salad at the Party goes to... YOU

(if you bring one of these).

26 2730 Salads of

Summer27

BACKTO TOP

Zucchini & Kale Salad with

Goat's Cheese Dressing

Greek Salad with Quinoa

Superfood Salad

Mexican Bean Salad with Feta

Prawn Cocktail Salad

Vietnamese Kohlrabi Coleslaw

Cos & Avocado Salad

Broad Bean & Cavolo Nero

Salad

Crowd Pleasers


15/39

292830 Salads of

Summer

Zucchini & Kale Saladwith Goat's Cheese DressingIf you find kale's rough texture a l ittle off-putting, try massaging the dressing

into the leaves to soften them up. It's a much more palatable way to enjoy

this much-hyped leafy green!

bunch kale, leaved stripped from stems

& thinly sliced

2 zucchinis, very thinly sliced into ribbons

(use a mandolin or a vegetable peeler)

olive oil spray

400g tin cannellini beans, drained & rinsed

2 radishes, thinly sliced

2 tbs fresh dill, roughly chopped

1 spring onion, thinly sliced

1 tbs sunflower kernels

1 lemon, zested

Dressing

2 tbs lemon juice

1 garlic clove, crushed

50g goat's cheese feta

3 tbs natural yoghurt

1 Combine dressing ingredients in a blender,adjust seasonings and massage into kale

leaves. Set aside.

2 Preheat grill to high heat, spray zucchini withoil and cook for 1-2 minutes on each side to

create grill marks (you can use your grill pan

for this instead, if preferred).

3 Toss kale with beans, radish and zucchiniand scatter over dill, spring onion, sunflower

kernels and lemon zest.

Energy

719kj

Calories

171.7

Protein

9.1g

Fat

7.9g

Sat Fat

3.4g

Carbs

11.3g

Sugars

5.2g

Fibre

6.8g


V GF

28

Crowd Pleasers


16/39

313030 Salads of

Summer

1 In a saucepan, add quinoa and stock andbring to a boil over medium heat. Reduce to

a simmer for 10-15 minutes or until water is

absorbed. Remove from heat, fluff with

a fork then set aside to cool.

2 Toss crumbled feta with dried oregano.

3 In a large bowl, combine tomatoes,

cucumber, olives and red onion with quinoa.

4 Whisk together dressing then toss throughsalad with crumbled feta.

cup quinoa, rinsed

thoroughly

1 cup vegetable stock

60g feta, crumbled

tsp dried oregano

1 punnet cherry or

grape tomatoes, halved

1 Lebanese cucumber,chopped

cup kalamata olives,

pitted & halved

red onion, thinly

sliced

Dressing

1 tbs olive oil

1 tbs lemon juice

tsp dried oregano


Greek Salad with Quinoa


COOK 15 MINS

Energy

931kj

Calories

223

Protein

8.3g

Fat

13.6g

Sat Fat

3g

Carbs

16.8g

Sugars

2.1g

Fibre

3.6g

30 3130 Salads of

Summer31

V GF

Crowd Pleasers


17/39

333230 Salads of

Summer32

1 Preheat oven to 160C. Place coconut ona tray and bake for 5 minutes.

2 Blitz miso, ginger, tamari, lime juice andsesame oil in a food processor.

3

Place kale in a medium-sized bowl then

massage dressing into the leaves.

4 Toss with edamame, blueberries, sproutsand celery leaves and sprinkle over chia

seeds to serve.

Energy

660kj

Calories

157.3

Protein

7.1g

Fat

7.5g

Sat Fat

1.9g

Carbs

20.4g

Sugars

7.4g

Fibre

5.3g

2 tbs flaked coconut

2 tbs white miso paste

2 tsp fresh ginger, finely chopped

1 tbs tamari (or soy sauce)

2 tbs lime juice

1 tbs sesame oil

200g kale, leaves stripped & thinly sliced

150g edamame, podded

(available from Asian supermarkets)125g blueberries

200g quinoa or mung beans sprouts

cup young celery leaves

1 tbs chia seeds

SuperfoodSalad


COOK 5 MINS

V GF DF

Crowd Pleasers


18/39

353430 Salads of

Summer

Mexican BeanSalad with Feta

250g tin kidney beans, rinsed

250g tin corn kernels, rinsed

8 cherry tomatoes

avocado, diced

cucumber, cut into chunks

30g baby spinach leaves

cup fresh coriander, roughly chopped

20g goat's cheese fetaDressing

1 tbs sweet chilli sauce

2 tbs lemon juice

1 Combine dressing ingredients and set aside.

2 Combine remaining ingredients (except feta)in a bowl. Toss with dressing, then crumble

over feta. Season with salt and pepper to

serve.

Energy

1360kj

Calories

325

Protein

11.8g

Fat

13.3g

Sat Fat

4.2g

Carbs

32.6g

Sugars

13.3g

Fibre

11.8g

SERVES 2PREP 5 MINS

NO COOK TIME

V GF

3530 Salads of

Summer35

Crowd Pleasers


19/39

373630 Salads of

Summer

1 Combine prawns, garlic and oil and chillfor 30 minutes.

2 To make the dressing, whisk together yoghurt,sauces and lemon juice, then season with salt

and pepper and set aside.

3 Preheat BBQ grill to very hot and cook prawnsfor a few minutes each side until cooked and

grill marks appear.

4 Place smaller, inner lettuce leaves on a serving plateand fill with mango, avocado and prawns. Drizzle

over dressing and scatter with dill to serve.

Energy

580kj

Calories

139

Protein

3g

Fat

10.2g

Sat Fat

3.4g

Carbs

8.6g

Sugars

8g

Fibre

1.4g

300g green prawns, shelled

with tails attached


1 tbs olive oil

cup Greek yoghurt

1 tbs tomato sauce

2 tsp horseradish cream

1 tbs Worcestershire sauce

tsp Tabasco sauce

1 tbs lemon juice

1 small butter lettuce, leaves separated,

washed & dried

1 mango, peeled & cubed

1 avocado, cubed

1 tbs fresh dill, fronds picked

Prawn Cocktail Salad

3730 Salads of

Summer3736


Crowd Pleasers


20/39

38

1 Dissolve sugar in 1 tbs hot water, then addchilli, garlic, lime juice and fish sauce. Mix

well then refrigerate to cool.

2 Cut carrot and kohlrabi into matchsticks,toss with cooled dressing and stand for 10

minutes, tossing a few times.

3 Meanwhile, lightly toast peanuts and whitesesame seeds over a medium heat, being

careful not to burn. Remove from heat and

roughly crush peanuts.

4 Toss kohlrabi and carrots through herbs,peanuts and sesame seeds to serve.

1 tbs palm sugar

1 small red chilli, finely

chopped (deseeded, if

preferred)

1 garlic clove, finely

chopped

2 tbs lime juice

3 tbs fish sauce

6 carrots, peeled

500g kohlrabi, ends

trimmed & peeled

cup unsalted peanuts

2 tsp white sesame

seeds


bunch fresh

coriander, leaves picked

bunch Vietnamese

mint, leaves picked

Vietnamese Kohlrabi Coleslaw


COOK 5 MINS

3930 Salads of

Summer39

Energy

654kj

Calories

156

Protein

8.6g

Fat

7.4g

Sat Fat

1g

Carbs

12.8g

Sugars

12g

Fibre

7.7g

38

GF DF

Kohlrabi has a similar taste and texture to broccoli stem.

You can cook it in stews, but we love it raw.

Crowd Pleasers


21/39

414030 Salads of

Summer

1 Whisk together oil, lemon juice, anchovies(or capers), salt and pepper.

2 Arrange lettuce and avocado on a plate,drizzle over dressing and scatter with chives

and petals to serve.

Energy734kj

Calories175

Protein2.6g

Fat17.7g

Sat Fat3.9g

Carbs2g

Sugars2g

Fibre3g

1 tbs olive oil

1 tbs lemon juice

2 anchovy fillets, mashed with a fork

(optional - vegetarians can replace

with tsp chopped capers)


2 baby cos lettuce, washed & quartered

2 small avocados, sliced

1 tsp fresh chives, chopped

tsp chive flower petals (optional)

Cos & AvocadoSalad

SERVES 4 PREP 5 MINSNO COOK TIME

V GF

40

DF

So fresh and simple, you can whip

this salad up in no time at all.

Crowd Pleasers


22/39

42 4330 Salads of

Summer43

1 To make dressing, combine caraway seeds,vinegar, oil, salt and pepper in a small bowl

or glass and set aside.

2 Preheat a frypan over medium heat. Cookprosciutto until crisp, then set aside to cool.

3 Remove centre stem from cavolo nero, finelyshred leaves and toss with dressing.

NOTE: Massage the dressing into cavolo nero

with clean hands to soften the leaf.

4 Blanch broad beans in boiling water for 5minutes, then refresh in cold water. Drain and

toss through cavolo nero with parmesan, then

crumble over prosciutto and micro herbs to serve.

Energy

591kj

Calories

141

Protein

10.9g

Fat

8.9g

Sat Fat

2.7g

Carbs

2.9g

Sugars

2.1g

Fibre

4.8g

1 tsp caraway seeds

1 tbs red wine vinegar

1 tbs olive oil


60g prosciutto

bunch cavolo nero

200g broad beans

(fresh or frozen & defrosted), shelled

1 tbs parmesan, shaved

1 tbs red radish micro herbs, leaves picked

Broad Bean& Cavolo NeroSalad


COOK 10 MINS

GF

4330 Salads of

Summer43


23/39

454430 Salads of

Summer

Make minea meal

These complete meal salads

ensure that salad days can be

every day.

Nicoise Salad with Seared Tuna

Freekeh Salad with Smoked

Trout

Crispy Duck Noodle Salad

Grilled Calamari & Fennel

Salad

Thai Pork Salad

Soba Noodles with Grilled

Eggplant & Edamame

Deconstructed Sushi Salad

Smoked Chicken & Roast

Pumpkin Salad

44 4530 Salads of

Summer45

BACKTO TOP

Make mine a meal


24/39

474630 Salads of

Summer

Nicoise Saladwith Seared Tuna

2 tbs lemon juice

2 tbs olive oil

4 anchovy fillets, finely chopped


160g waxy potatoes, quartered

4 eggs

100g green beans

300g fresh tuna

1 tbs black sesame seeds

1 tbs white sesame seeds

2 tbs small black olives

1 head butter lettuce, rinsed & dried

2 tsp capers

1 Combine lemon juice, oil and anchovies in a small bowl.Adjust seasonings and set aside.

2 Place potatoes and eggs in a saucepan of cold water andbring to the boil. Remove eggs after 6 minutes and refresh

in cold water. Peel and halve, then set aside.

3 Continue to cook potatoes for another 4 minutes, addingbeans in the last minute of cooking. Drain and refresh

both in iced water.4 Heat a grill over very high heat, brush tuna with oil and

sear for 1 minute each side. Roll tuna in combined sesame

seeds, wrap in cling wrap and freeze for 20 minutes, then

slice thinly.

NOTE: Freezing makes it easier to slice the tuna.

5 Gently toss potatoes, beans, olives and lettuce withdressing and arrange on a serving plate. Add tuna and egg,

then scatter over capers and season with salt and pepper

to serve.

Energy

1493kj

Calories

356.8

Protein

29.8g

Fat

19.7g

Sat Fat

3.5g

Carbs

17.5g

Sugars

3.1g

Fibre

3.7g

SERVES 4 PREP 10 MINSCOOK 10 MINS

DFGF

4730 Salads of

Summer47

Our take on the classic Nicoise salad, packed full of fresh

ingredients and beautiful seared tuna.

Make mine a meal


25/39

494830 Salads of

Summer49

30 Salads of

Summer49

Freekeh Saladwith SmokedTrout

150g freekeh, rinsed

1 tbs horseradish cream

1 tbs olive oil



150g red cabbage, very thinly sliced

3 tbs fresh dill fronds

1 whole smoked trout (about 300g),

skinned & flaked away from bone

1 Bring freekeh and 1.25 litres of water to theboil. Reduce to a simmer, cover and cook

for 25-30 minutes. Drain and set aside.

2 Combine horseradish, oil and vinegarand adjust seasonings.

3

Toss freekeh with cabbage, dill and dressing,

then season with salt and pepper. Add trout

to serve.

Energy

1827kj

Calories

436.6

Protein

18.4g

Fat

30g

Sat Fat

4.9g

Carbs

27.1g

Sugars

1.5g

Fibre

1.5g


Freekeh, an ancient grain, is a

wonderful alternative to rice and

couscous.

Make mine a meal


26/39

515030 Salads of

Summer

1 Toss sliced fennel with lime zest, juice,1 tbs oil, fennel fronds and parsley.

2 Toss calamari with remaining tablespoonof oil and garlic.

3 Heat a griddle pan over very high heat andgrill calamari for a minute each side, then

season with salt and a squeeze of lime.

4 Toss with fennel and adjust seasoningsto serve.

Energy

806kj

Calories

191.9

Protein

17g

Fat

8.6g

Sat Fat

1g

Carbs

12.4g

Sugars

0.2g

Fibre

3.7g

2 baby fennel bulbs, thinly sliced across

the base, fronds reserved

1 lime, zested & juiced

2 tbs olive oil

2 tbs fresh parsley, chopped

400g calamari tubes, cleaned, scored

& cut into triangles

2 garlic cloves, crushed

tsp salt

1 lime, cut into wedges

Grilled Calamari& Fennel Salad


COOK 4 MINS

GF DF

50

Ask your fishmonger to prepare the

calamari for you. It's much easier,

and will only take a few minutes.

Make mine a meal


27/39

535230 Salads of

Summer

Crispy Duck Noodle Salad

150g flat rice noodles

250g duck breast, skin on


1 Lebanese cucumber, thinly

sliced diagonally

20g snow peas, blanched and

sliced diagonally

cup fresh coriander, roughly

chopped

cup fresh mint, roughly

chopped

Dressing

1 tbs soy sauce

1 tbs rice wine vinegar

1 tsp sesame oil

1 lime, juiced

1 small chilli, finely sliced

1 tsp sugar

To serve

1 lime, cut into wedges

1 spring onion, sliced

1 Prepare rice noodles as per packet instructions.Combine dressing ingredients and set aside.

2 Score the skin of the duck (make a few diagonal slashesacross the skin so the fat renders out when cooking).

Lightly season both sides with salt and pepper.

3 Heat a non-stick frypan to medium-high (no oil) thenplace duck breast skin-side down, and cook for about 3

minutes until skin is crisp. Turn over and cook on the

other side for a few more minutes, or until juices run clear.

Remove from heat and let rest for 5 minutes, then sliceon the diagonal.

4 Place noodles in a bowl with remaining ingredients,including the sliced duck, then toss through dressing.

5 Serve with a wedge of lime and top with spring onions.

Energy

1285kj

Calories

307

Protein

32.8g

Fat

14.4g

Sat Fat

4.1g

Carbs

10.7g

Sugars

4.6g

Fibre

1.7g


COOK 10 MINSDF

The rich duck is a delicious contrast to the zesty salad dressing.

Best served with a chilled glass of white.

Make mine a meal


28/39

5554

Thai Pork Salad


COOK 20 MINS

1 tsp coriander seeds

1 tsp black peppercorns

1 tsp sesame oil

1 tbs peanut oil


1 tsp ginger, grated


500g free-range pork fillet200g fresh pineapple, centre core removed

2 small red chillis, seeds removed & finely diced

1 tbs lime juice

1 bunch watercress, sprigs picked

bunch coriander, roughly torn

bunch mint, leaves picked

1 tbs fried shallots (available at Asian grocers)

1 Blend coriander seeds, peppercorns, sesameoil, peanut oil, tamari, ginger and garlic. Set

aside 1 tbs for the dressing and marinate the

pork fillet in the remainder for at least 30

minutes (longer, if possible).

2 Preheat oven to 220C. Dice pineapple andtoss with chilli.Whisk together reserved

tablespoon of dressing with lime juice.

3 Heat a frypan over high heat, spray with oiland, discarding marinade, sear pork fillet to

brown on all sides. Transfer to a baking dish

and bake for 10 minutes.

4

Remove from oven, loosely cover with foil

and rest for 10 minutes, then slice thinly.

5 Divide watercress between four plates, topwith pineapple, sliced pork and scatter over

coriander and mint. Drizzle over dressing

and sprinkle with fried shallots.

Energy

800kj

Calories

191

Protein

29.5g

Fat

5g

Sat Fat

1.3g

Carbs

5.7g

Sugars

5g

Fibre

2.3g

54

GF DF

Make mine a meal


29/39

56

1 Combine oil, vinegar, tamari, lemon and sugar to makedressing.

2 Preheat chargrill or griddle pan over high heat. Brusheggplant with dressing and grill for a few minutes each

side, brushing again before turning.

3 Bring a saucepan of salted water to the boil. Add noodles

and cook for 3-5 minutes, or until just cooked.

NOTE: Don't overcook or the noodles will become mushy.

4 Drain noodles and refresh in cold water, then drainagain. Toss with eggplant, edamame and dressing.

5 Scatter over spring onion, sesame seeds and pickledginger to serve.

Energy

1368kj

Calories

327

Protein

11.5g

Fat

7.6g

Sat Fat

1g

Carbs

51.9g

Sugars

2.8g

Fibre

3.9g

1 tbs sesame oil

1 tbs rice vinegar


1 tbs lemon juice

1 tsp palm or brown sugar

2 Lebanese eggplant,

cut in 2cm slices on diagonal270g soba noodles

100g edamame, defrosted

(available at Asian grocers)

1 spring onion, finely sliced on diagonal


1 tsp pickled ginger

Soba Noodles with GrilledEggplant & Edamame


COOK 10 MINS V GF DF

56 5730 Salads of

Summer57

It's worth making a trip to your nearest Asian supermarket to pick

up a bag of edamame. Keep the remainder in the freezer for a

salty, soy snack!

Make mine a meal


30/39

Deconstructed Sushi Salad


COOK 20 MINS

Energy

1278kj

Calories

305

Protein

12.3g

Fat

15g

Sat Fat

3g

Carbs

30g

Sugars

10.4g

Fibre

8.1g

1 tbs (5g) wakame seaweed

cup brown rice, rinsed

1 tbs rice wine vinegar

2 tsp caster sugar

tsp salt

100g firm tofu, diced into 2cm cubes

Olive oil spray

1 cucumber, deseeded & diced

1/2 cup (60g) carrot, grated

3 radish, finely sliced & quartered

avocado, diced

1 tbs (20g) pickled ginger

1 spring onion, thinly sliced

2 tsp sesame seeds, toasted

1 sheet of nori seaweed, thinly sliced

Dressing

1 - 1 tsp wasabi paste


1 To make the dressing, mix together ingredientswith 1 tsp water and set aside.

2 Soak wakame in lukewarm water for 10minutes, drain and blanch in hot water, then

refresh in cold water to improve the colour.

Dry in a clean tea towel or paper towel, then

finely chop.

3 Cook rice to your liking.

4 Heat vinegar, sugar and salt in a small saucepan

until sugar is dissolved and pour over rice. Stir

through, then set aside to cool.

5 Spray tofu with oil and fry until golden.

6 Toss rice with wakame, tofu, cucumber, carrot,radish, avocado, pickled ginger, spring onion

and dressing. Top with sesame seeds and nori

strips to serve.

5930 Salads of

Summer5958

V GF DF

Make mine a meal


31/39

616030 Salads of

Summer

Smoked Chicken & RoastPumpkin Salad

100g pumpkin

2 tsp olive oil

1 tsp ground cumin


2 tsp pine nuts

100g mixed lettuce, rinsed

150g smoked chicken fillets,

thinly sliced green capsicum, seeds & veins

removed, then thinly sliced

60g baby bocconcini,

cut in quarters

Dressing

2 tsp extra virgin olive oil

2 tsp lemon juice

1 lemon, zested

1 Preheat oven to 200C. Wash pumpkin and, leaving skinon, cut into 3cm pieces. Drizzle over oil, dust with cumin,

salt and pepper and combine. Place on a paper-lined

baking tray and bake for 30-35 minutes or until almost

cooked and beginning to brown.

2 Add pine nuts at one end of the pan and bake for another5-8 minutes or until they have started to brown. Remove

from oven and allow to cool.

3 Combine dressing ingredients with 2 tsp water.

4 Divide lettuce between two bowls, add smoked chicken,capsicum, pumpkin, pine nuts and bocconcini. Drizzle

over dressing just before serving.

Energy

1235kj

Calories

295

Protein

30.3g

Fat

17.2g

Sat Fat

4.1g

Carbs

6g

Sugars

4.6g

Fibre

2.9g

This protein-rich salad is equal parts sweet, crunchy and nutty

(and it's delicious!).


GF

60

A d th h


32/39

636230 Salads of

Summer

And then a herocomes along

New season tomatoes, zucchini,

baby potatoes or fresh greens.

Simplicity is the defining featureof these salads, so take one key

ingredient and let the flavours

sing better than Mariah Carey!

62 6330 Salads of

Summer63

BACKTO TOP

Moroccan Carrot Salad

Zucchini Salad with Blue

Cheese

Miso Corn Salad

Heirloom Tomato Salad

Roast Cauliflower Salad

Beans with Caper & Dill

Dressing

Creamy Kipfler Salad

And then a hero comes along


33/39

656430 Salads of

Summer

SERVES 4PREP 5 MINS

COOK 3 MINSV GF DF

10 carrots (around 600g),

washed & trimmed

1 tbs olive oil

1 tsp cumin seeds

2 garlic cloves, crushed

1 tbs lemon juice

bunch fresh coriander,

leaves picked

1 tsp nigella seeds

1 Make carrot ribbons using a vegetablepeeler and set aside.

2 Heat oil in a frypan over medium heatand toss cumin seeds and garlic for a few

minutes. Add carrot and continue to toss

for a few minutes more.

3 Remove from pan and allow to cool, thenadd lemon juice and coriander and scatter

over nigella seeds to serve.

Energy

413kj

Calories

98.4

Protein

1.8g

Fat

3.9g

Sat Fat

0.5g

Carbs

15.6g

Sugars

7g

Fibre

4.5g

Moroccan Carrot Salad

64 6530 Salads of

Summer65

Nigella seeds have a slight peppery flavour. If you can't find them,

feel free to substitute black sesame seeds.

Miso Corn Salad



34/39

66

1 Preheat a grill plate to very hot.

2 Mix together melted butter and miso paste.

3 Grill corn, brushing regularly with miso butteras you turn, until beginning to char. Allow to

cool, then slice kernels from the cobs.

4 Toss with lime juice and scatter overchilli, salt and chives.

Energy

491kj

Calories

117

Protein

3.7g

Fat

5.7g

Sat Fat

2.7g

Carbs

10.7g

Sugars

3.3g

Fibre

4.6g

1 tbs butter, melted

1 tbs red miso paste

3 corn cobs, husks removed

1 lime, juiced

- 1 tsp chilli flakes

1 tsp sea salt flakes

1 tbs chives, chopped

Miso Corn Salad

6730 Salads of

Summer67

V GF

6730 Salads of

Summer67


COOK 10 MINS

Sweet, salty and spicy, this is a great

salad to serve alongside grilled

meat or fish.

H i l T t S l d



35/39

1 Cut up tomatoes, smaller ones in halfand larger tomatoes into wedges.

2 Whisk together oil and vinegar, thendrizzle over tomatoes. Scatter over

basil leaves and season with salt

and pepper to serve.`

Energy

226kj

Calories

54

Protein

1g

Fat

4.6g

Sat Fat

0.7g

Carbs

2.1g

Sugars

2g

Fibre

1g

350g mixed heirloom tomatoes

1 tbs extra virgin olive oil

2 tsp balsamic vinegar

1 tbs micro basil, leaves picked


Heirloom Tomato Salad

6930 Salads of

Summer6968

SERVES 4PREP 5 MINSNO COOK TIME

V GF DF

Zucchini Salad



36/39

717030 Salads of

Summer

with BlueCheese

30g walnuts

1 tbs olive oil

1 tbs lemon juice


3 zucchinis (around 500g), sliced into thin discs

cup fresh parsley, chopped

40g blue cheese, crumbled

1 Toast walnuts, then roughly chop andset aside.

2 Combine olive oil and lemon juice andseason with salt and pepper.

3 Toss zucchini with dressing and parsleyand scatter over blue cheese and walnuts.

Energy

568kj

Calories

135.2

Protein

4.1g

Fat

11.4g

Sat Fat

2.8g

Carbs

6.5g

Sugars

2.4g

Fibre

2.3g


COOK 5 MINS

V GF

7130 Salads of

Summer71

This speedy salad is a great side to

grilled meat. We used a mandoline

to thinly slice the zucchini.

600 lifl fl t



37/39

72

1 Preheat oven to 200C. Place cauliflowerin a baking dish and spray with oil.

2 Sprinkle over cumin and coriander,season with salt and pepper and bake

for 20-25 minutes, or until just

beginning to brown.

3 Toss through pine nuts and cook foranother 3 minutes. Remove from heat

and set aside to cool.

4 Remove flesh from lemon and blendwith honey, oil and vinegar for dressing.

Chop rind finely.

5 Toss together cauliflower, pine nuts,spinach and coriander with dressing

and scatter over lemon rind.

Energy

565kj

Calories

135

Protein

4.5g

Fat

10g

Sat Fat

1g

Carbs

6.5g

Sugars

6.4g

Fibre

5g

600g cauliflower florets

olive oil spray

tsp ground cumin

tsp ground coriander


2 tbs pine nuts

preserved lemon

2 tsp honey1 tbs extra virgin olive oil


50g baby spinach leaves

cup fresh coriander, leaves picked

Roast Cauliflower Salad


COOK 25 MINSV GF DF

72 7330 Salads of

Summer73

Beans with Caper



38/39

7530 Salads of

Summer

Beans with Caper& Dill Dressing

1 red capsicum

250g green beans

250g yellow beans

2 tbs olive oil

2 garlic cloves, roughly chopped

2 tbs capers, drained

1 tsp cumin seeds

1 tsp coriander seeds1 lemon, zested & juiced

1 tbs almonds, roughly chopped

1 tbs dill leaves, roughly chopped

1 Preheat oven to 200C. Place capsicum on a tray linedwith foil and bake for 45 minutes.

2 Remove, wrap capsicum in foil and set aside for 15minutes. Peel skin off, remove seeds and slice into

cm strips.

3 Meanwhile, bring a saucepan of salted water to the boil,add beans and return to a simmer and cook for 4 minutes.

Drain and refresh in a large bowl of cold water.

4 Heat oil in a small saucepan, add garlic and cook for aminute. Add capers and cook for another minute. Add

spices and lemon zest, and continue to cook for a few

minutes. Remove from heat, add lemon juice and blend

with a stick blender.

5 Toss beans and capsicum with dressing and topwith almonds and dill.

NOTE: If serving as a warm salad, don't refresh beans in cold

water. Cook for one minute less and toss with dressing over heat

for around 30 seconds.

Energy

391kj

Calories

93

Protein

3.9g

Fat

6.3g

Sat Fat

0.8g

Carbs

5.2g

Sugars

3.4g

Fibre

4.6g

These jazzed up greens are a tasty way to get an extra

serve of vegetables in.


V GF DF

74

Creamy Kipfler Salad500g kipfler potatoes, washed & halved



39/39

777630 Salads of

Summer

Creamy Kipfler Salad

SERVES 4PREP 5 MINS

COOK 20 MINS

lengthways

1 egg

2 tsp white wine vinegar

2 tsp wholegrain mustard

tsp salt

2 tbs olive oil

bunch rainbow chard, smaller leaves

picked (or other small salad leaves)

cup radish sprouts (or any other sprouts)

3 tbs mixed micro herbs, such as parsley,

mint & dill

cracked black pepper, to taste

1 Place potatoes in a saucepan of cold saltedwater, bring to the boil and cook for 15

minutes or until just tender.

2 Bring a small saucepan of water to theboil and gently add the egg, cooking for 3

minutes exactly. Remove and place in coldwater to stop the cooking process.

3 Scoop out the very runny egg and blendwith vinegar, mustard and salt in a food

processor. With motor running, gradually

add oil.

4 Toss potato with dressing, then scatterover salad leaves, sprouts, herbs and

cracked pepper.

Energy

768kj

Calories

183

Protein

5.2g

Fat

10.7g

Sat Fat

1.9g

Carbs

16.4g

Sugars

1g

Fibre

1.9g

V GF DF

76

Food Daily Digital Cookbook-Summer Salads

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Transcript of Food Daily Digital Cookbook-Summer Salads