HEALTHY EATING
SALADS
DETOX SALAD
INGREDIENTS
For The Salad
Cabbage,red,raw .4 cup
Global Organics Organic Chickpeas, 1 cup
Woolworths Select Australian Grown Baby Spinach 1 cup
Lettuce,mixed leafy greens 1 cup
Sprout,alfalfa 1 cup
Capsicum,red,fresh,raw .5 large capsicum
Cucumber,lebanese .5 medium cucumber
Broccolini,fresh,raw, Roughly 1 bunch (1 cup)
Quinoa,cooked,in water,no added fat 1 cup
Carrot,regular,fresh,peeled,raw, Grated 1 medium carrot
Seeds,sunflower .4 cup
Beetroot,fresh,uncooked .5 cup
The Pure Produce Company Australian Artisan Goats Fetta, Optional .4 cup (crumbled)
Makes 6 Serves (204g per serve)
METHOD
Prepare ingredients and put in a mixing bowl.
Prepare the dressing and add to the ingredients,
mixing the dressing through.
COUNTRY SALAD
INGREDIENTS
Herbs,mint, or a sprig 5g
Herbs,basil,fresh, or a sprig 5g
Oil,olive,extra virgin 1 tb
Juice,100% juice,lemon,home squeezed, Juice of one lemon 1 squirt
Coles Dijon Mustard Smooth & Mild 1 tsp
Sugar,caster, pinch 4g
Himalayan Natura Pink Salt 1 pinch
Pepper,black 1 pinch
Bean,cannellini,canned, tin rinsed and drained 400g
Onion,mature,red,fresh,raw, chopped 1 small onion
Herbs,parsley,curly, handful - can be any fresh parsley 20g
Tomato,common,raw, roughly chopped 4 medium tomato
Cucumber,lebanese, roughly cubed 1 medium cucumber
Makes 2 Serves (682g per serve)
METHOD
Place the chopped mint, basil, olive oil, lemon juice, mustard and sugar in a small bowl. Add a
generous seasoning of salt and pepper. LEave to rest for 5 minutes. Place the cannellini beans, red
onion, parsley, tomatoes and cucumber in a larger bowl.Pour the dressing and stir to incorporate.
Leave to rest for 5 minutes before serving.
MEXICAN STREET SALAD - SERVES 4
INGREDIENTS
Cabbage,white,raw, Shredded 1.5 cup
Cabbage,red,raw, Shredded 1.5 cup
Radish,red,raw, Finely Sliced 4 radish
Carrot,regular,fresh,unpeeled,raw, Peeled finely sliced 2 medium carrot
Herbs,coriander, Leaves and stalks chopped 1 handful
Chilli,fresh,green,uncooked, Or jalapeno finely sliced 1 medium chilli
Onion,mature,red,fresh,raw, finely sliced 1 medium onion
Oil,olive,extra virgin 1 tb
Juice,100% juice,lime,home squeezed, Juice of one lime 1 squirt
Himalayan Natura Pink Salt 1 pinch
Makes 4 Serves (213g per serve)
METHOD
Place the shredded cabbage into a large bowl along with the radishes, carrots and most of the
coriander.
2.Mix everything together thoroughly, then spice up the flavour by adding almost all of the
chopped chilli, the sliced red onion and a generous pour of extra virgin olive oil.
3.Add most of the lime juice and a good pinch of salt, then toss everything together. Taste and
adjust the flavour to your liking by adding more fragrant coriander; more heat from some chilli, or
more acidity from extra lime juice
SAUCES
STRAWBERRY AND BANANA SMOOTHIE
INGREDIENTS
Banana,fresh,cavendish 1 medium fruit
Strawberry,fresh 4 large fruit
Milk,almond .75 cup
Coles Fresh Frozen Diced Mango, small handful 100g
Syrup,maple 2 tb
Makes 1 Serve (536g per serve)
METHOD
Place all ingredients into a blender and blend until smooth :)
GREEN SMOOTHIE
INGREDIENTS
Woolworths Select Australian Grown Baby Spinach, One big handful 1 cup
Herbs,parsley,other 1 sprinkle
Apple,fresh,granny smith,unpeeled 2 medium fruit
Juice,100% juice,lime,home squeezed, Juice of 1 lime 1 squirt
Cucumber,common,unpeeled 1 small cucumber
Celery,fresh,raw 2 medium stalk
Coconut,water,young, Quarter of a cup .4 cup
Makes 1 Serve (734g per serve)
METHOD
Blend all together.
RASPBERRY AND BANANA THICK SHAKE
INGREDIENTS
Chobani Greek Yogurt Plain Low Fat 100g
Banana,fresh,cavendish 1 small fruit
Coles Fresh Frozen Raspberries 1 cup
Makes 1 Serve (309g per serve)
METHOD
Combine all ingredients in a blender with 6 ice cubes until thick and smooth
TAMARI CITRUS SAUCE
INGREDIENTS
Spiral Tamari Salt Reduced Wheat Free Natural Soy Sauce .4 cup
Absolute Organic Maple Syrup .4 cup
Juice,100% juice,orange,home squeezed .4 cup
Makes 8 Serves (38g per serve)
METHOD
Blend all together. Kepp in a jar in fridge
HONEY AND APPLE CIDER DRESSING
INGREDIENTS
Australian Extra Virgin Cold Pressed Olive Oil 1 cup
Absolute Organic Apple Cider Vinegar Raw Unpasteurised .5 cup
Garlic,fresh,raw 1 clove
Master Of Spices Oregano Leaves, 1 Tbsp. 1g
Wescobee Active Jarrah Honey 1 tb
Himalayan Natura Pink Salt 1 pinch
Makes 20 Serves (19g per serve)
METHOD
Whisk together and store in sealed container in fridge.
PESTO SAUCE
INGREDIENTS
Zucchini,green,fresh,unpeeled,raw, About 100g 1 small zucchini
Herbs,basil,fresh 1 cup
Garlic,fresh,raw 1 clove
Macro Wholefoods Market Organic Unhulled Tahini Organic 2 tb
Himalayan Natura Pink Salt, Or to taste .5 tsp
Makes 2 Serves (101g per serve)
METHOD
Cut zucchini into chunks. Place all ingredients into food processor and blend until finely chopped.
QUICK AND EASY PESTO
Basil 1 Bunch
pine nuts 50g
Cashews 50g
Clove garlic 1
Juice of 1 lemon
Nutritional Yeast 1Tb.
Olive Oil 1/4 cup
Himalayan Salt 1Tsp.
Place all ingredients into a blender and blend on low until combined with texture still in there. Adjust seasoning if you need to. Place left over in fridge for up to 1 week.