Summer

30 Salads of

Fresh &
inspiring
recipes
for perfect
summer days

30 Salads of

Summer

Contents
4 The Rules of Salad
A few simple steps and you've got
the perfect salad.

Salad days are here again!

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

6 Healthy Salad Dressings

Get dressed for (salad) success!

RECIPES
10 Fruity Beauties
We put the spotlight on fruit in these
7 simple salads.

Whether you want a meal-in-a-bowl salad, a simple side thats

fresh and delicious, or need to feed the hungry hordes with
an easy crowd-pleaser, weve got your perfect salad covered.
Get set to enjoy everything this salad season has to offer!

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.

Vegetarian

GF

Gluten Free

DF

Dairy Free

2015 The Health Consultancy.

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.

The Food Daily Team

26 Crowd Pleasers
Asked to bring a plate? 8 great salads
to feed the hungry hordes.

Got something to say? Drop us a note at info@fooddaily.com.au.

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.

30 Salads of

Summer

The Rules
of Salad
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-veg
combination. 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.

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 youre
making 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 build
a perfectly
balanced bowl

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!

Pick your leaves

eg. LETTUCE, KALE,
ROCKET, SPINACH,
CABBAGE

Go green
eg. CELERY, BRUSSELS
SPROUTS, CUCUMBER,
BROCCOLI, SOY BEANS,
AVOCADO

Rainbow bright
eg. RAW OR ROASTED: CORN,
CARROTS, CAPSICUM, PUMPKIN,
BEETROOT, TOMATOES,
RADISHES

Add crunch
eg. NUTS, CROUTONS,
SEEDS

Sprinkle in herbs
eg. BASIL, CORIANDER,
PARSLEY, DILL, SPRING
ONIONS

Mix in protein
eg. TOFU, BEANS, TINNED
TUNA, EGGS, CHICKEN
OR FRESH FISH

Something fancy
eg. DRIED FRUIT, OLIVES,
FETA, RICE, QUINOA

Dress for success

eg. BALSAMIC, YOGHURT,
CREAMY AVOCADO,
SOY SAUCE

30 Salads of

Summer

Healthy Salad

Dressings

Get dressed for (salad) success

Like 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.

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 tbs
good 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 chopped
herbs (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 Japaneseinspired 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 dressings
and 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.

30 Salads of

Summer

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30 Salads of

Summer

Fruity
Beauties

BACK
TO TOP

Give your salads a flavour

burst of fruit with apple,
stone fruits or melon.
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

10

30 Salads of

Summer

11

Fruity Beauties

Grilled Nectarine Salad

with Pomegranate Dressing
No nectarines? You can use grilled peaches
or plums instead.
PREP 5 MINS
COOK 10 MINS

SERVES 2

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 leaves
2 tsp pumpkin seeds

12

P
 reheat barbecue or grill plate to very hot.

 o make dressing, whisk together lemon juice,

T
oil and molasses, then season with salt and pepper.

 ook nectarines on barbecue or grill plate for

C
a few minutes on each side to create grill marks.

 oss rocket with dressing, then top with avocado,

T
grilled nectarine, mint leaves and pumpkin seeds.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

685kj

164

3.7g

12.6g

2.6g

8.8g

7.9g

3.7g

30 Salads of

Summer

13

Fruity Beauties

Red Fruit Salad

with Pink Peppercorns
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 4

PREP 20 MINS
COOK 10 MINS

800g watermelon, cubed

1 vanilla bean, split in half
with seeds scraped
tsp salt

 ut half of the watermelon into a blender

P
and whizz to a liquid.

 lace in a small saucepan with split vanilla bean and

P
seeds and a pinch of salt and simmer for 10 minutes,
to reduce and thicken. Set aside to cool.

 ently toss combined fruit with strained dressing

G
and scatter over crushed peppercorns and mint
leaves to serve.

1 tsp pink peppercorns, crushed

4 sprigs mint, smallest leaves picked

14

GF

150g raspberries
75g pomegranate seeds
(around a pomegranate)

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

382kj

91

1.8g

0.8g

0.3g

19g

19g

5g

DF

30 Salads of

Summer

15

Fruity Beauties

Persimmon & Roast

Beetroot Salad
If your bunch of beetroot doesn't have nice fresh leaves,
you can substitute rainbow chard, kale or baby spinach.
PREP 10 MINS
COOK 35 MINS

SERVES 4
1 bunch baby beetroot,
including leaves

GF

DF

To serve

1 garlic clove

1 persimmon, unpeeled
& cut into wedges

Dressing

20g almonds, chopped

1 brown shallot

1 tsp black sesame seeds

1 tbs tamarind paste

2 tsp white vinegar
2 tsp peanut oil

16

 reheat oven to 180C. Wash 200g of small

P
beetroot leaves and pat dry.

 lace well-washed beetroot and garlic in an

P
ovenproof 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.

 lend dressing ingredients with roast garlic

B
and 1 tbs water. You may need to add a little
more water if too thick.

 lace beetroot leaves on a plate, then top with

P
beetroot and persimmon wedges, almonds and
sesame seeds and drizzle over dressing.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

522kj

125

4g

5.8g

0.8g

14g

13.1g

4.6g

30 Salads of

Summer

17

Fruity Beauties

Apple &
Daikon Salad
Daikon, also known as white radish,
is popular in Japanese cooking. We
love how crisp and crunchy it is.
PREP 20 MINS
NO COOK TIME

SERVES 4

GF

DF

1 daikon (around 400g)

1 Granny Smith apple, cored
1 lemon, juiced
3 tbs mayonnaise
2 tbs pumpkin seeds
salt & pepper, to taste
cup fresh chervil, leaves picked

18

 ut daikon and apple into matchstickC

sized batons (a mandolin is ideal) and
immediately toss with lemon juice to
prevent them going brown.

 rain and toss with mayonnaise and

D
pumpkin seeds, then season with salt
and pepper.

S catter over chervil to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

504kj

120

2.2g

7.8g

1g

10.7g

8.9g

2.5g

30 Salads of

Summer

19

Fruity Beauties

Summer Melon
with Prosciutto
So simple and stylish, this summer
salad is best served with a glass
of prosecco.
PREP 5 MINS
NO COOK TIME

SERVES 4

GF

DF

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

20

 hisk together oil, vinegar, shallot, salt

W
and pepper and set aside.

 rrange melon wedges on a platter, drape

A
over prosciutto and scatter with watercress.

D
 rizzle over dressing to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

756kj

181

12g

11g

3.3g

7.6g

7.6g

1.3g

30 Salads of

Summer

21

Fruity Beauties

Fig & Mozzarella

Fig & Mozzarella Salad
This is such a beautiful way to use seasonal figs.
We love them with creamy buffalo mozzarella!
PREP 10 MINS
NO COOK TIME

SERVES 4

GF

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

22

 hisk together oil, vinegar,

W
cinnamon and salt.

 lace figs on serving plate, then

P
top with mozzarella and basil
leaves. Drizzle over dressing
and season with cracked pepper
before serving.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

1040kj

248.5

6.8g

15.1g

0.5g

8.5g

6.5g

1.2g

30 Salads of

Summer

23

Fruity Beauties

Nashi Pear
& Rocket Salad
Fresh, clean and green, this salad
is a great all-rounder and so simple
to make.
PREP 5 MINS
COOK 15 MINS

SERVES 4

GF

DF

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

24

 reheat oven to 160C. Cook hazelnuts

P
on a tray for 15 minutes. Cool slightly and
roughly crush with the side of a knife.

 eanwhile blitz together preserved lemon,

M
vinegar and oil and set aside.

 hinly slice pear and toss with lemon juice

T
to prevent browning.

 oss rocket and pear slices with dressing

T
and arrange on a serving plate.

S catter over hazelnuts to serve and season

with cracked pepper.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

559kj

133

2.8g

11.8g

1.9g

5g

2.8g

1.9g

30 Salads of

Summer

25

Crowd
Pleasers

BACK
TO TOP

And the award for Most Popular

Salad at the Party goes to... YOU
(if you bring one of these).
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

26

30 Salads of

Summer

27

Crowd Pleasers

Zucchini & Kale Salad

with Goat's Cheese Dressing
If you find kale's rough texture a little 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!

PREP 15 MINS
COOK 2 MINS

SERVES 4

GF

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

28

 ombine dressing ingredients in a blender,

C
adjust seasonings and massage into kale
leaves. Set aside.

 reheat grill to high heat, spray zucchini with

P
oil and cook for 1-2 minutes on each side to
create grill marks (you can use your grill pan
for this instead, if preferred).

 oss kale with beans, radish and zucchini

T
and scatter over dill, spring onion, sunflower
kernels and lemon zest.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

719kj

171.7

9.1g

7.9g

3.4g

11.3g

5.2g

6.8g

30 Salads of

Summer

29

Crowd Pleasers

Greek Salad with Quinoa

PREP 10 MINS
COOK 15 MINS

SERVES 4

30

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

931kj

223

8.3g

13.6g

3g

16.8g

2.1g

3.6g

GF

cup quinoa, rinsed

thoroughly

cup kalamata olives,

pitted & halved

1 cup vegetable stock

60g feta, crumbled

red onion, thinly

sliced

tsp dried oregano

Dressing

1 punnet cherry or
grape tomatoes, halved

1 tbs olive oil

1 Lebanese cucumber,
chopped

tsp dried oregano

1 tbs lemon juice

salt & pepper, to taste

I n a saucepan, add quinoa and stock and

bring 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.

T
 oss crumbled feta with dried oregano.

I n a large bowl, combine tomatoes,

cucumber, olives and red onion with quinoa.

 hisk together dressing then toss through

W
salad with crumbled feta.

30 Salads of

Summer

31

Crowd Pleasers

Superfood
Salad
PREP 15 MINS
COOK 5 MINS

SERVES 4

GF

DF

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

32

 reheat oven to 160C. Place coconut on

P
a tray and bake for 5 minutes.

 litz miso, ginger, tamari, lime juice and

B
sesame oil in a food processor.

 lace kale in a medium-sized bowl then

P
massage dressing into the leaves.

 oss with edamame, blueberries, sprouts

T
and celery leaves and sprinkle over chia
seeds to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

660kj

157.3

7.1g

7.5g

1.9g

20.4g

7.4g

5.3g

30 Salads of

Summer

33

Crowd Pleasers

Mexican Bean
Salad with Feta
PREP 5 MINS
NO COOK TIME

SERVES 2

GF

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 feta
Dressing
1 tbs sweet chilli sauce
2 tbs lemon juice

34

C
 ombine dressing ingredients and set aside.
 ombine remaining ingredients (except feta)
C
in a bowl. Toss with dressing, then crumble
over feta. Season with salt and pepper to
serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

1360kj

325

11.8g

13.3g

4.2g

32.6g

13.3g

11.8g

30 Salads of

Summer

35

Crowd Pleasers

Prawn Cocktail Salad

PREP 10 MINS
COOK 10 MINS

SERVES 4

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
1/8 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

36

 ombine prawns, garlic and oil and chill

C
for 30 minutes.

 o make the dressing, whisk together yoghurt,

T
sauces and lemon juice, then season with salt
and pepper and set aside.

 reheat BBQ grill to very hot and cook prawns

P
for a few minutes each side until cooked and
grill marks appear.

 lace smaller, inner lettuce leaves on a serving plate

P
and fill with mango, avocado and prawns. Drizzle
over dressing and scatter with dill to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

580kj

139

3g

10.2g

3.4g

8.6g

8g

1.4g

30 Salads of

Summer

37

Crowd Pleasers

Vietnamese Kohlrabi Coleslaw

1 tbs palm sugar

1 small red chilli, finely
chopped (deseeded, if
preferred)

Kohlrabi has a similar taste and texture to broccoli stem.

You can cook it in stews, but we love it raw.
PREP 20 MINS
COOK 5 MINS

SERVES 4

1 garlic clove, finely

chopped
GF

DF

2 tbs lime juice

3 tbs fish sauce
6 carrots, peeled

38

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

654kj

156

8.6g

7.4g

1g

12.8g

12g

7.7g

500g kohlrabi, ends

trimmed & peeled

 issolve sugar in 1 tbs hot water, then add

D
chilli, garlic, lime juice and fish sauce. Mix
well then refrigerate to cool.

 ut carrot and kohlrabi into matchsticks,

C
toss with cooled dressing and stand for 10
minutes, tossing a few times.

 eanwhile, lightly toast peanuts and white

M
sesame seeds over a medium heat, being
careful not to burn. Remove from heat and
roughly crush peanuts.

 oss kohlrabi and carrots through herbs,

T
peanuts and sesame seeds to serve.

cup unsalted peanuts

2 tsp white sesame
seeds
2 tsp black sesame seeds
bunch fresh
coriander, leaves picked
bunch Vietnamese
mint, leaves picked

30 Salads of

Summer

39

Crowd Pleasers

Cos & Avocado

Salad
So fresh and simple, you can whip
this salad up in no time at all.
PREP 5 MINS
NO COOK TIME

SERVES 4

GF

DF

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)

40

 hisk together oil, lemon juice, anchovies

W
(or capers), salt and pepper.

 rrange lettuce and avocado on a plate,

A
drizzle over dressing and scatter with chives
and petals to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

734kj

175

2.6g

17.7g

3.9g

2g

2g

3g

30 Salads of

Summer

41

Crowd Pleasers

Broad Bean
& Cavolo Nero
Salad
PREP 10 MINS
COOK 10 MINS

SERVES 4

GF
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

 o make dressing, combine caraway seeds,

T
vinegar, oil, salt and pepper in a small bowl
or glass and set aside.

 reheat a frypan over medium heat. Cook

P
prosciutto until crisp, then set aside to cool.

 emove centre stem from cavolo nero, finely

R
shred leaves and toss with dressing.

42

NOTE: Massage the dressing into cavolo nero

with clean hands to soften the leaf.
 lanch broad beans in boiling water for 5
B
minutes, then refresh in cold water. Drain and
toss through cavolo nero with parmesan, then
crumble over prosciutto and micro herbs to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

591kj

141

10.9g

8.9g

2.7g

2.9g

2.1g

4.8g

30 Salads of

Summer

43

Make mine
a meal

BACK
TO TOP

These complete meal salads

ensure that salad days can be
every day.
Nicoise Salad with Seared Tuna
Freekeh Salad with Smoked
Trout
Grilled Calamari & Fennel
Salad
Crispy Duck Noodle Salad
Thai Pork Salad
Soba Noodles with Grilled
Eggplant & Edamame
Deconstructed Sushi Salad
Smoked Chicken & Roast
Pumpkin Salad

44

30 Salads of

Summer

45

Make mine a meal

Nicoise Salad
with Seared Tuna
Our take on the classic Nicoise salad, packed full of fresh
ingredients and beautiful seared tuna.
SERVES 4

PREP 10 MINS
COOK 10 MINS

2 tbs lemon juice

2 tbs olive oil
4 anchovy fillets, finely chopped
salt & pepper, to taste

100g green beans

 ombine lemon juice, oil and anchovies in a small bowl.

C
Adjust seasonings and set aside.

 lace potatoes and eggs in a saucepan of cold water and

P
bring to the boil. Remove eggs after 6 minutes and refresh
in cold water. Peel and halve, then set aside.

 ontinue to cook potatoes for another 4 minutes, adding

C
beans in the last minute of cooking. Drain and refresh
both in iced water.

 eat a grill over very high heat, brush tuna with oil and
H
sear for 1 minute each side. Roll tuna in combined sesame
seeds, wrap in cling wrap and freeze for 20 minutes, then
slice thinly.

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

NOTE: Freezing makes it easier to slice the tuna.

46

DF

160g waxy potatoes, quartered

4 eggs

GF

 ently toss potatoes, beans, olives and lettuce with

G
dressing and arrange on a serving plate. Add tuna and egg,
then scatter over capers and season with salt and pepper
to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

1493kj

356.8

29.8g

19.7g

3.5g

17.5g

3.1g

3.7g

30 Salads of

Summer

47

Make mine a meal

Freekeh Salad
with Smoked
Trout
Freekeh, an ancient grain, is a
wonderful alternative to rice and
couscous.
PREP 15 MINS
COOK 25 MINS

SERVES 4
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

48

 ring freekeh and 1.25 litres of water to the

B
boil. Reduce to a simmer, cover and cook
for 25-30 minutes. Drain and set aside.

 ombine horseradish, oil and vinegar

C
and adjust seasonings.

 oss freekeh with cabbage, dill and dressing,

T
then season with salt and pepper. Add trout
to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

1827kj

436.6

18.4g

30g

4.9g

27.1g

1.5g

1.5g

30 Salads of

Summer

49

Make mine a meal

Grilled Calamari
& Fennel Salad
Ask your fishmonger to prepare the
calamari for you. It's much easier,
and will only take a few minutes.
PREP 15 MINS
COOK 4 MINS

SERVES 4

GF

DF

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

50

 oss sliced fennel with lime zest, juice,

T
1 tbs oil, fennel fronds and parsley.

 oss calamari with remaining tablespoon

T
of oil and garlic.

 eat a griddle pan over very high heat and

H
grill calamari for a minute each side, then
season with salt and a squeeze of lime.

 oss with fennel and adjust seasonings

T
to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

806kj

191.9

17g

8.6g

1g

12.4g

0.2g

3.7g

30 Salads of

Summer

51

Make mine a meal

Crispy Duck Noodle Salad

The rich duck is a delicious contrast to the zesty salad dressing.
Best served with a chilled glass of white.
SERVES 2

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

PREP 10 MINS
COOK 10 MINS

 repare rice noodles as per packet instructions.

P
Combine dressing ingredients and set aside.

S core the skin of the duck (make a few diagonal slashes
across the skin so the fat renders out when cooking).
Lightly season both sides with salt and pepper.

 eat a non-stick frypan to medium-high (no oil) then

H
place 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 slice
on the diagonal.

 lace noodles in a bowl with remaining ingredients,

P
including the sliced duck, then toss through dressing.

S erve with a wedge of lime and top with spring onions.

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

DF

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

1285kj

307

32.8g

14.4g

4.1g

10.7g

4.6g

1.7g

1 tsp sugar
To serve
1 lime, cut into wedges
1 spring onion, sliced

52

30 Salads of

Summer

53

Make mine a meal

Thai Pork Salad

1 tsp coriander seeds

1 tsp black peppercorns
1 tsp sesame oil

SERVES 4

PREP 40 MINS
COOK 20 MINS

GF

DF

1 tbs peanut oil

3 tbs tamari (or soy sauce)
1 tsp ginger, grated
1 garlic clove, crushed
500g free-range pork fillet
200g 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)

54

 lend coriander seeds, peppercorns, sesame

B
oil, 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).

 reheat oven to 220C. Dice pineapple and

P
toss with chilli.Whisk together reserved
tablespoon of dressing with lime juice.

 eat a frypan over high heat, spray with oil

H
and, discarding marinade, sear pork fillet to
brown on all sides. Transfer to a baking dish
and bake for 10 minutes.

 emove from oven, loosely cover with foil

R
and rest for 10 minutes, then slice thinly.

 ivide watercress between four plates, top

D
with pineapple, sliced pork and scatter over
coriander and mint. Drizzle over dressing
and sprinkle with fried shallots.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

800kj

191

29.5g

5g

1.3g

5.7g

5g

2.3g

55

Make mine a meal

Soba Noodles with Grilled

Eggplant & Edamame
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!
SERVES 4

PREP 10 MINS
COOK 10 MINS

1 tbs sesame oil

1 tbs rice vinegar
1 tbs tamari (or soy sauce)
1 tbs lemon juice

270g soba noodles

100g edamame, defrosted
(available at Asian grocers)
1 spring onion, finely sliced on diagonal
1 tsp black sesame seeds

DF

 ombine oil, vinegar, tamari, lemon and sugar to make

C
dressing.

 reheat chargrill or griddle pan over high heat. Brush

P
eggplant with dressing and grill for a few minutes each
side, brushing again before turning.

 ring a saucepan of salted water to the boil. Add noodles

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

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

 rain noodles and refresh in cold water, then drain

D
again. Toss with eggplant, edamame and dressing.

S catter over spring onion, sesame seeds and pickled

ginger to serve.

1 tsp pickled ginger

56

GF

1 tsp palm or brown sugar

2 Lebanese eggplant,
cut in 2cm slices on diagonal

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

1368kj

327

11.5g

7.6g

1g

51.9g

2.8g

3.9g

30 Salads of

Summer

57

Make mine a meal

Deconstructed Sushi Salad

1 tbs (5g) wakame seaweed

cup brown rice, rinsed
1 tbs rice wine vinegar

PREP 20 MINS
COOK 20 MINS

SERVES 2

GF

DF

2 tsp caster sugar

tsp salt
100g firm tofu, diced into 2cm cubes

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

1278kj

305

12.3g

15g

3g

30g

10.4g

8.1g

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)

 o make the dressing, mix together ingredients

T
with 1 tsp water and set aside.

S oak wakame in lukewarm water for 10

minutes, 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.

C
 ook rice to your liking.

 eat vinegar, sugar and salt in a small saucepan

H
until sugar is dissolved and pour over rice. Stir
through, then set aside to cool.

S pray tofu with oil and fry until golden.

58

 oss rice with wakame, tofu, cucumber, carrot,

T
radish, avocado, pickled ginger, spring onion
and dressing. Top with sesame seeds and nori
strips to serve.
30 Salads of

Summer

59

Make mine a meal

Smoked Chicken & Roast

Pumpkin Salad
This protein-rich salad is equal parts sweet, crunchy and nutty
(and it's delicious!).
SERVES 2

100g pumpkin
2 tsp olive oil

PREP 10 MINS
COOK 40 MINS

 reheat oven to 200C. Wash pumpkin and, leaving skin

P
on, 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.

 dd pine nuts at one end of the pan and bake for another
A
5-8 minutes or until they have started to brown. Remove
from oven and allow to cool.

C
 ombine dressing ingredients with 2 tsp water.

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

GF

 ivide lettuce between two bowls, add smoked chicken,

D
capsicum, pumpkin, pine nuts and bocconcini. Drizzle
over dressing just before serving.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

1235kj

295

30.3g

17.2g

4.1g

6g

4.6g

2.9g

2 tsp lemon juice

1 lemon, zested

60

30 Salads of

Summer

61

And then a hero

comes along

BACK
TO TOP

New season tomatoes, zucchini,

baby potatoes or fresh greens.
Simplicity is the defining feature
of these salads, so take one key
ingredient and let the flavours
sing better than Mariah Carey!
Moroccan Carrot Salad
Miso Corn Salad
Heirloom Tomato Salad
Zucchini Salad with Blue
Cheese
Roast Cauliflower Salad
Beans with Caper & Dill
Dressing
Creamy Kipfler Salad

62

30 Salads of

Summer

63

And then a hero comes along

Moroccan Carrot Salad

Nigella seeds have a slight peppery flavour. If you can't find them,
feel free to substitute black sesame seeds.
SERVES 4

PREP 5 MINS
COOK 3 MINS

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

64

 ake carrot ribbons using a vegetable

M
peeler and set aside.

 eat oil in a frypan over medium heat

H
and toss cumin seeds and garlic for a few
minutes. Add carrot and continue to toss
for a few minutes more.

 emove from pan and allow to cool, then

R
add lemon juice and coriander and scatter
over nigella seeds to serve.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

413kj

98.4

1.8g

3.9g

0.5g

15.6g

7g

4.5g

30 Salads of

Summer

65

And then a hero comes along

Miso Corn Salad

Sweet, salty and spicy, this is a great
salad to serve alongside grilled
meat or fish.
PREP 10 MINS
COOK 10 MINS

SERVES 4

GF

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

66

P
 reheat a grill plate to very hot.
M
 ix together melted butter and miso paste.

 rill corn, brushing regularly with miso butter

G
as you turn, until beginning to char. Allow to
cool, then slice kernels from the cobs.

 oss with lime juice and scatter over

T
chilli, salt and chives.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

491kj

117

3.7g

5.7g

2.7g

10.7g

3.3g

4.6g

30 Salads of

Summer

67

And then a hero comes along

Heirloom Tomato Salad

PREP 5 MINS
NO COOK TIME

SERVES 4

GF

DF

350g mixed heirloom tomatoes

1 tbs extra virgin olive oil
2 tsp balsamic vinegar
1 tbs micro basil, leaves picked
salt & pepper, to taste

68

 ut up tomatoes, smaller ones in half

C
and larger tomatoes into wedges.

Whisk
together oil and vinegar, then

drizzle over tomatoes. Scatter over
basil leaves and season with salt
and pepper to serve.`

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

226kj

54

1g

4.6g

0.7g

2.1g

2g

1g

30 Salads of

Summer

69

And then a hero comes along

Zucchini Salad
with Blue
Cheese
This speedy salad is a great side to
grilled meat. We used a mandoline
to thinly slice the zucchini.
PREP 10 MINS
COOK 5 MINS

SERVES 4

GF

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

70

 oast walnuts, then roughly chop and

T
set aside.

 ombine olive oil and lemon juice and

C
season with salt and pepper.

 oss zucchini with dressing and parsley

T
and scatter over blue cheese and walnuts.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

568kj

135.2

4.1g

11.4g

2.8g

6.5g

2.4g

2.3g

30 Salads of

Summer

71

And then a hero comes along

Roast Cauliflower Salad

SERVES 4

PREP 15 MINS
COOK 25 MINS

600g cauliflower florets

olive oil spray
tsp ground cumin
V

GF

DF

tsp ground coriander

salt & pepper, to taste
2 tbs pine nuts
preserved lemon
2 tsp honey
1 tbs extra virgin olive oil
1 tbs white wine vinegar
50g baby spinach leaves
cup fresh coriander, leaves picked

72

 reheat oven to 200C. Place cauliflower

P
in a baking dish and spray with oil.

S prinkle over cumin and coriander,

season with salt and pepper and bake
for 20-25 minutes, or until just
beginning to brown.

 oss through pine nuts and cook for

T
another 3 minutes. Remove from heat
and set aside to cool.

 emove flesh from lemon and blend

R
with honey, oil and vinegar for dressing.
Chop rind finely.

 oss together cauliflower, pine nuts,

T
spinach and coriander with dressing
and scatter over lemon rind.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

565kj

135

4.5g

10g

1g

6.5g

6.4g

5g

30 Salads of

Summer

73

And then a hero comes along

Beans with Caper

& Dill Dressing
These jazzed up greens are a tasty way to get an extra
serve of vegetables in.
SERVES 4

1 red capsicum
250g green beans
250g yellow beans
2 tbs olive oil
2 garlic cloves, roughly chopped
2 tbs capers, drained

PREP 10 MINS
COOK 45 MINS

1 lemon, zested & juiced

GF

DF

 reheat oven to 200C. Place capsicum on a tray lined

P
with foil and bake for 45 minutes.

 emove, wrap capsicum in foil and set aside for 15

R
minutes. Peel skin off, remove seeds and slice into
cm strips.

 eanwhile, bring a saucepan of salted water to the boil,

M
add beans and return to a simmer and cook for 4 minutes.
Drain and refresh in a large bowl of cold water.

 eat oil in a small saucepan, add garlic and cook for a

H
minute. 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.

 oss beans and capsicum with dressing and top

T
with almonds and dill.

1 tsp cumin seeds

1 tsp coriander seeds

1 tbs almonds, roughly chopped

1 tbs dill leaves, roughly chopped

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.

74

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

391kj

93

3.9g

6.3g

0.8g

5.2g

3.4g

4.6g

30 Salads of

Summer

75

And then a hero comes along

Creamy Kipfler Salad

SERVES 4

PREP 5 MINS
COOK 20 MINS

500g kipfler potatoes, washed & halved

lengthways
1 egg
V

GF

DF

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

76


Place
potatoes in a saucepan of cold salted
water, bring to the boil and cook for 15
minutes or until just tender.

Bring a small saucepan of water to the

boil and gently add the egg, cooking for 3
minutes exactly. Remove and place in cold
water to stop the cooking process.

S coop out the very runny egg and blend

with vinegar, mustard and salt in a food
processor. With motor running, gradually
add oil.

 oss potato with dressing, then scatter

T
over salad leaves, sprouts, herbs and
cracked pepper.

Energy

Calories

Protein

Fat

Sat Fat

Carbs

Sugars

Fibre

768kj

183

5.2g

10.7g

1.9g

16.4g

1g

1.9g

30 Salads of

Summer

77