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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/7/25/2019 Food Daily Digital Cookbook-Summer Salads
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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
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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.
7/25/2019 Food Daily Digital Cookbook-Summer Salads
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9830 Salads of
Summer
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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
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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
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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.
SERVES 4PREP 20 MINSCOOK 10 MINS
V GF DF
14
Fuity Beauties
F i B i
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171630 Salads of
Summer
Persimmon & RoastBeetroot Salad
SERVES 4PREP 10 MINSCOOK 35 MINS
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
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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
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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
salt & pepper, to taste
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
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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
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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 white wine vinegar
2 tbs rice bran oil
nashi pear
1 tbs lemon juice
200g rocket
cracked pepper, to taste
Nashi Pear& Rocket Salad
SERVES 4 PREP 5 MINS
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
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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
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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
SERVES 4PREP 15 MINSCOOK 2 MINS
V GF
28
Crowd Pleasers
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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
salt & pepper, to taste
Greek Salad with Quinoa
SERVES 4PREP 10 MINS
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
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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
SERVES 4 PREP 15 MINS
COOK 5 MINS
V GF DF
Crowd Pleasers
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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
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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 garlic clove, crushed
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
SERVES 4PREP 10 MINSCOOK 10 MINS
Crowd Pleasers
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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
2 tsp black sesame seeds
bunch fresh
coriander, leaves picked
bunch Vietnamese
mint, leaves picked
Vietnamese Kohlrabi Coleslaw
SERVES 4PREP 20 MINS
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
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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)
salt & pepper, to taste
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
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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
salt & pepper, to taste
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
SERVES 4 PREP 10 MINS
COOK 10 MINS
GF
4330 Salads of
Summer43
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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
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474630 Salads of
Summer
Nicoise Saladwith Seared Tuna
2 tbs lemon juice
2 tbs olive oil
4 anchovy fillets, finely chopped
salt & pepper, to taste
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
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494830 Salads of
Summer49
30 Salads of
Summer49
Freekeh Saladwith SmokedTrout
150g freekeh, rinsed
1 tbs horseradish cream
1 tbs olive oil
1 tbs white wine vinegar
salt & pepper, to taste
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
SERVES 4PREP 15 MINSCOOK 25 MINS
Freekeh, an ancient grain, is a
wonderful alternative to rice and
couscous.
Make mine a meal
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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
SERVES 4 PREP 15 MINS
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
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535230 Salads of
Summer
Crispy Duck Noodle Salad
150g flat rice noodles
250g duck breast, skin on
salt & pepper, to taste
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
SERVES 2PREP 10 MINS
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
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5554
Thai Pork Salad
SERVES 4PREP 40 MINS
COOK 20 MINS
1 tsp coriander seeds
1 tsp black peppercorns
1 tsp sesame oil
1 tbs peanut oil
3 tbs tamari (or soy sauce)
1 tsp ginger, grated
1 garlic clove, crushed
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
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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 tamari (or soy sauce)
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 black sesame seeds
1 tsp pickled ginger
Soba Noodles with GrilledEggplant & Edamame
SERVES 4PREP 10 MINS
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
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Deconstructed Sushi Salad
SERVES 2PREP 20 MINS
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 tbs tamari (or soy sauce)
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
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616030 Salads of
Summer
Smoked Chicken & RoastPumpkin Salad
100g pumpkin
2 tsp olive oil
1 tsp ground cumin
salt & pepper, to taste
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!).
SERVES 2 PREP 10 MINSCOOK 40 MINS
GF
60
A d th h
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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
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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
And then a hero comes along
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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
SERVES 4PREP 10 MINS
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
And then a hero comes along
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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
salt & pepper, to taste
Heirloom Tomato Salad
6930 Salads of
Summer6968
SERVES 4PREP 5 MINSNO COOK TIME
V GF DF
Zucchini Salad
And then a hero comes along
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717030 Salads of
Summer
with BlueCheese
30g walnuts
1 tbs olive oil
1 tbs lemon juice
salt & pepper, to taste
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
SERVES 4PREP 10 MINS
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
And then a hero comes along
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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
salt & pepper, to taste
2 tbs pine nuts
preserved lemon
2 tsp honey1 tbs extra virgin olive oil
1 tbs white wine vinegar
50g baby spinach leaves
cup fresh coriander, leaves picked
Roast Cauliflower Salad
SERVES 4PREP 15 MINS
COOK 25 MINSV GF DF
72 7330 Salads of
Summer73
Beans with Caper
And then a hero comes along
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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.
SERVES 4 PREP 10 MINSCOOK 45 MINS
V GF DF
74
Creamy Kipfler Salad500g kipfler potatoes, washed & halved
And then a hero comes along
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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