With veggies taking on a new role as culinary stars these days, the basics of building a salad deserve a refresh. Here, chef and award-winning food blogger TIEGHAN GERARD rewrites the rules for a modern, inventive upgrade to our favourite healthy meal.
With veggies taking on a new role as culinary stars these days, the basics of building a salad deserve a refresh. Here, chef and award-winning food blogger TIEGHAN GERARD rewrites the rules for a modern, inventive upgrade to our favourite healthy meal.
Deconstructed Chicken-Mango Summer Roll Salad
SERVES: 4
ACTIVE TIME: 20 MINUTES
TOTAL TIME: 30 MINUTES
> 2 tbsp reduced-sodium soya sauce
> 1 tbsp honey
> 225g boneless, skinless chicken breast
> ⅓ cup sweet Thai chilli sauce
> 1 tbsp rice wine vinegar
> 1 tsp fish sauce
> 1 garlic clove, minced or grated
> 1 tbsp fresh ginger, grated
> 1½ cups cooked rice vermicelli
> 1 large avocado, pitted, peeled and thinly sliced
> 2 large carrots, shredded or thinly sliced
> 1 red bell pepper, seeded and sliced into small matchsticks
> 1 large head butter lettuce, roughly chopped
> 1 ripe, firm mango, sliced
> 1 cup kimchi
> ¼ cup fresh basil
> ¼ cup fresh mint
> 1 red Fresno chilli, sliced, for garnish
> ⅓ cup roasted peanuts or cashews, roughly chopped, for garnish
1. In medium bowl, whisk together soya sauce and honey. Add chicken and turn to coat. Set aside to marinate for 10 to 15 minutes.
2. Place chilli sauce, vinegar, fish sauce, garlic and ginger in small lidded jar and shake to combine.
3. Preheat grill or grill pan to high. Grill chicken 5 to 8 minutes per side, until cooked through. Let rest for 5 minutes, then slice into strips.
4. Arrange vermicelli, avocado, carrots, bell pepper, lettuce, mango, kimchi, basil and mint on serving platter or in large serving bowl. Add chicken. Garnish with chilli and peanuts, and drizzle with dressing.
Nutrition facts per serving 451 calories, 15g fat (2.3g saturated), 59g carbohydrate, 21g protein, 9g fibre, 1,000mg sodium
Cauliflower Tabbouleh Salad
SERVES: 4
ACTIVE TIME: 15 MINUTES TOTAL TIME: 15 MINUTES
> 1 large head cauliflower, cut into florets
> 1½ cups cherry tomatoes, halved
> 1 cup fresh parsley, chopped
> ½ cup fresh cilantro, chopped
> ¼ cup fresh mint, chopped
> 2 Persian cucumbers, sliced
> ⅓ cup roasted almonds, roughly chopped
> ⅓ cup fresh lemon juice
> 3 tbsp olive oil
> 1 garlic clove, minced or grated
> Salt
> Freshly ground black pepper
> 2 cups hummus
1. Roughly chop cauliflower florets and place them in food processor. Pulse until they reach rice-like consistency. Transfer to large bowl and add tomatoes, parsley, cilantro, mint, cucumbers and almonds. Gently toss to combine.
2. In small bowl, whisk together lemon juice, olive oil and garlic. Season lightly with salt and pepper. Pour the dressing over tabbouleh and gently toss. Season to taste with more salt and pepper as needed. Serve over hummus.
Nutrition facts per serving 475 calories, 28g fat (3.6g saturated), 49g carbohydrate, 15g protein, 13g fibre, 521mg sodium
Farmers, Market Salad With Ribboned Goat Cheese Omelette
SERVES: 4
ACTIVE TIME: 15 MINUTES
TOTAL TIME: 25 MINUTES
> 2 cups fresh basil
> ½ cup plus 1 tbsp olive oil
> 2 tbsp red wine vinegar
> 1 tbsp Dijon mustard
> 1 garlic clove
> 1¼ tsp salt
> ½ tsp crushed red pepper flakes, or more to taste
> 4 cups arugula
> 2 ripe peaches, pitted and sliced
> 2 red or yellow beets, peeled and thinly sliced
> 4 zucchini blossoms, roughly chopped
> 1 cup purple cabbage, shredded
> 1 red bell pepper, seeded and sliced into matchsticks
> 4 eggs
> 4 tsp water
> 55g goat cheese, crumbled
> Freshly ground black pepper
> 1 avocado, pitted, peeled and thinly sliced
> 1 handful fresh microgreens, for garnish
> ½ cup toasted almonds, sunflower seeds, pepitas or sesame seeds, for garnish
1. In blender or food processor, blend basil, ½ cup olive oil, vinegar, mustard, garlic, 1 teaspoon salt and red pepper flakes until smooth.
2. In large salad bowl, combine arugula, peaches, beets, zucchini blossoms, cabbage and bell pepper. Toss with half the dressing.
3. In medium bowl, whisk together eggs and water. Whisk in goat cheese, remaining ¼ teaspoon salt and pepper to taste.
4. Heat remaining 1 tablespoon olive oil in 25cm to 30cm skillet over medium heat. Add ½ cup egg mixture to skillet, carefully spreading it into thin, even layer. Cook for around 1 to 2 minutes, until egg is set. Gently flip and cook for 30 seconds more. Slide omelette onto plate and repeat with remaining mixture, until it’s used up. (You should get 2 to 3 thin omelettes).
5. Stack omelettes, roll into a log, and slice into ribbons. Add omelette ribbons and avocado slices to salad, garnish with microgreens and toasted nuts or seeds, and serve with remaining vinaigrette.
Nutrition facts per serving 613 calories, 53g fat (10.4 g saturated), 23g carbohydrate, 17g protein, 8g fibre, 1,021mg sodium
Grilled Kale and Summer Veggie Salad With Avocado Caesar Dressing
SERVES: 4
ACTIVE TIME: 20 MINUTES
TOTAL TIME: 40 MINUTES
> 1 ripe avocado, peeled and pitted
> ⅓ cup plus 2 tbsp olive oil
> ¼ cup grated Parmesan
> 2 tbsp lemon juice
> 1 tbsp red wine vinegar
> 1 tsp Worcestershire sauce
> 1-2 garlic cloves
> ½ teaspoon salt, plus more for seasoning
> Freshly ground black pepper
> 1 large bunch or 2 small bunches kale, stems on
> 1 medium zucchini, thinly sliced
> 1 medium yellow squash, thinly sliced
> 1 cup heirloom cherry tomatoes, halved
> 1 cup fresh snap peas, ends trimmed and strings removed
> 1 ear corn, kernels cut from cob
> 1 can (395g) white beans or chickpeas, rinsed and drained
> 1 cup Savory Granola (recipe, right)
1. In blender or food processor, blend avocado, ⅓ cup olive oil, Parmesan, lemon juice, vinegar, Worcestershire sauce, garlic, ½ teaspoon salt and pepper to taste until smooth. If dressing is too thick, add a tablespoon of water at a time to achieve the consistency you like. Add more salt and pepper if needed.
2. Preheat grill or grill pan to medium. Place kale on large baking sheet and drizzle with remaining 2 tablespoons olive oil. Season with a pinch of salt and use your hands to massage oil into kale for 1 minute, making sure it’s completely coated.
3. Place kale on grill and cook for 30 seconds to 1 minute, then flip and grill for another 30 seconds to 1 minute, until leaves just start to char along the edges. Transfer to cutting board, let cool slightly, and roughly chop.
4. Place kale, zucchini, squash, tomatoes, snap peas, corn kernels and beans in large salad bowl. Gently toss, sprinkle with granola, and serve with avocado dressing.
Nutrition facts per serving 623 calories, 42g fat (9g saturated), 52g carbohydrate, 19g protein, 15g fibre, 881mg sodium
Savoury Granola
MAKES: 2¾ CUPS
ACTIVE TIME: 5 MINUTES
TOTAL TIME: 30 MINUTES
> 1 cup rolled oats
> 1 cup unsweetened flaked coconut
> ½ cup raw pistachios
> ¼ cup raw pepitas
> ¼ cup olive oil
> 1 tbsp honey
> 2 tsp reduced-sodium soya sauce
> ⅛ tsp black pepper
1. Preheat oven to 180 deg C. Place oats, coconut, pistachios and pepitas on baking sheet lined with parchment.
2. In small bowl, stir together olive oil, honey, soya sauce and pepper. Pour over oat mixture and use your hands to toss to combine.
3. Spread granola in a single layer on baking sheet. Bake for 10 minutes, stir and toss, then bake for another 10 to 15 minutes or until oats are toasted. Remove from oven and let cool completely. The granola will keep in a glass jar for up to a week.
Nutrition facts per ½ cup 244 calories, 17g fat (8g saturated), 20g carbohydrate, 7g protein, 4g fibre, 71mg sodium
