Salad Recipes PDF

clean eating
salads B y A s h y B in e s
SALADS - ASHY BINES 1

2 SALADS - ASHY BINES
yum!!
Good food is one of life’s great pleasures,

and good health is one of our greatest gifts.
Salads are great to have as a side with any meal or by themselves. They are very quick
and easy to make and uses commonly available ingredients. And, while salad seems
like a naturally healthy choice, it’s easy to pack too many calories into one. Luckily,
it’s just as easy to keep a salad healthy and satisfying. Just make sure to include lean
protein and plenty of tasty vegetables.
This book will get you started as it contains a selection of 40+ salad recipes, which are
easy to prepare, tasty and healthy. These recipes include a great range of salads to
make for a BBQ and even salads to have as a meal on their own.
Not only will a diet rich in vegetables make you look and feel amazing, but a clean diet
may also reduce your risk for heart disease, including heart attack and stroke, protect
against certain types of cancers, obesity, and type 2 diabetes. So make sure you eat
your greens!
However, your greens won’t seem so dull once you try these recipes. Flavourful
ingredients, delicious dressings, and the perfect ratio of lettuce to toppings will bring
your salads from mundane to mouth-watering.
Stop dreaming, start achieving!

Love Ashy

Serves
tuna avocado salad 2
Ingredients Method
1/2 tsp. fresh ground black pepper Cook the tuna steak in a frypan until preferred doneness. Let cool.
1/2 avocado
1/2 lime, juiced Mash avocado with lime juice, black pepper and onion until thoroughly
4 sprigs coriander leaves mixed.
1 tbsp. red onion, finely chopped
1/4 jalapeño, finely diced Add chopped coriander leaves, chopped jalapeño and cooked tuna
100g tuna steak, cooked steak. Mix until combined. Serve over a salad or as a dip with blanched
carrots, cauliflower or broccoli.
Serves
black bean and corn salad 2
Ingredients Method
5 tbsp. parsley flakes In a bowl, combine beans, red capsicum, corn kernels, celery, onions
1 tsp. black pepper and dry parsley.
5 tsp. homemade mustard
1 tsp. pink Himalayan salt To mix dressing: whisk together the vinegar, mustard, sweetener, salt
1/2 cup white vinegar and pepper. Whisk in oil and water.
3 tbsp. extra virgin olive oil
1 cup celery, chopped Pour over salad and mix well.
3/4 cup red onion, chopped
1 cup red capsicum, chopped Cover and refrigerate.
50ml water
3 cups black beans, cooked NOTES: A high fibre salad that let’s you get multiple vegetables servings
2 sweetener packets in one meal.
2 cups corn kernels, fresh

Serves
tabouleh salad 6
Ingredients Method
2 tbsp. extra virgin olive oil In a small saucepan, bring the water to a boil.
2 cups tomatoes, chopped or sliced
3/4 cup dry bulgur, optional Remove from heat and add the bulgur.
1 dash black pepper
1/4 cup fresh lemon juice Cover and let stand until the bulgur is tender and the liquid is
220g green onions, finely chopped completely absorbed, about 15 to 20 minutes.
1 cup parsley, coarsely chopped
1 1/2 cups water In a large bowl, add the bulgur and the remaining ingredients.
Toss gently just until the ingredients are evenly distributed.
Cover and refrigerate for 2 hours to allow the flavours to blend.
Serve chilled with some grilled chicken.

Serves
grilled chicken, avocado 4
and mango salad
Ingredients Method
2 tbsp. olive oil Prepare grill.

2 tbsp. fresh lime juice
2 tbsp. homemade mango chutney, Combine oil, juice, chutney, tamari sauce, and ginger in a small bowl.
(recipe next page)
1 tbsp. tamari sauce Place chicken on large plate and spoon 2 tablespoons oil mixture over
3/4 tsp. grated peeled fresh ginger chicken, reserving the rest for the salad. Turn chicken to coat, and let
500g chicken breast fillets stand 5 minutes.
Coconut oil, for grill rack
8 cups mixed salad greens Place chicken on grill rack coated with coconut oil. Grill 4 minutes on
1 cup mango, peeled and diced each side or until chicken is done, brushing with oil mixture from plate
3/4 cup avocado, peeled and diced before turning.
Slice chicken crosswise into strips.
Arrange greens, mango, and avocado on 4 serving plates.
Arrange chicken over greens.
Drizzle reserved dressing over salads.

Makes
mango chutney 1.5 cups
Ingredients Method
2 tbsp. of fat of choice In a medium-large pot, heat fat over medium heat until hot.
(coconut oil, olive oil)
1/2 sweet or red onion, Add onions and garlic. Sprinkle with just a dash of salt. Sauté for about 5
peeled and finely chopped minutes, or until the onions are softening, stirring as needed to prevent
1 medium clove garlic, burning.
peeled and finely minced
Pinch pink Himalayan salt Meanwhile, place the flat side of a large knife on each cardamom pod
1/8 tsp. red chilli flakes and give it a sharp rap with your fist to split it open. Remove all of the
1/4 tsp. powdered ginger, or fresh seeds, but keep them for later use.
1/4-1/2 cup sweetener of choice
1/4 cup of apple cider vinegar Add the rest of the ingredients (including the cardamom seeds) to the
(or mild vinegar of choice) onion and garlic. Bring to a simmer, and keep at a low simmer for 30
1 cup water minutes.
2 cups of fresh or frozen mango cubes
(peeled) If the chutney ever gets too thick, simply add a bit more water.
8 whole green cardamom pods
Purée the chutney using an immersion blender, food processor, or
blender. Cool.
NOTES: You can substitute powdered cardamom for the pods, just use
a small amount so that is complements rather then overwhelms. You
could also use fresh ginger instead of powdered, but somehow the dried
and powdered works really well in this chutney. Increase the chilli flakes
for more spice, if desired.
Mango chutney could also be great with curry powder or garam masala
added to it. The chutney will last at least several weeks refrigerated.

Serves
chicken, potato and green bean salad 4
Ingredients Method
Dressing To prepare dressing, combine first 8 ingredients, stirring well with a
1/3 cup fresh parsley, coarsely chopped whisk.
3 tbsp. red wine vinegar

1 tbsp. fresh lemon juice To prepare salad, place potatoes in a saucepan and cover with water.
1 tbsp. whole-grain homemade mustard Add 1 teaspoon salt to pan and bring to a boil. Reduce heat, and simmer
1 tbsp. extra virgin olive oil 10 minutes or until almost tender.
1/2 tsp. pink Himalayan salt

1/4 tsp. freshly ground black pepper Add beans, and cook an additional 4 minutes or until beans are
1 clove garlic, minced crisp-tender. Drain. Rinse with cold water and drain well.
Salad Quarter potatoes. Place the potatoes, beans, chicken, onion, and greens
375g small red potatoes in a large bowl.
1 tsp. pink Himalayan salt

250g green beans, diagonally cut Drizzle with dressing and toss gently to coat.
250g cooked chicken breast, cubed

2 tbsp. chopped red onion Serve immediately.
6 cups gourmet salad greens

Cherry tomatoes, for decoration

Serves
the clean chicken caesar 4
Ingredients Method
Coconut oil, for grill pan Heat grill pan to medium-high. Add small amount of coconut oil to pan.
250g chicken breast fillets
1/4 plus 1/8 tsp. pink Himalayan salt, Season chicken breasts with 1/4 teaspoon each salt and pepper. Grill
divided chicken until just cooked through, about 5 to 6 minutes per side.
1/4 plus 1/8 tsp. freshly ground black
pepper, divided Place chicken on a cutting board and let rest about 5 minutes to allow
1/2 cup silken soft tofu juices to redistribute and cut into bite-size pieces.
2 tbsp. fresh lemon juice
1 tbsp. extra virgin olive oil Mix next 10 ingredients and remaining salt and pepper in a blender until
1 1/2 tsp. homemade mustard well-combined and creamy, scraping down blender sides, as necessary.
1 1/2 tsp. red wine vinegar Add 1 tablespoon water to thin.
1 tbsp. tamari sauce
1/2 tsp. stevia Toss lettuce and dressing in a large bowl and divide among 4 plates.
4 drops Tabasco sauce Arrange chicken over salads and serve.
3/4 tsp. minced garlic
1/2 tsp. anchovy paste
1 tbsp. water
8 cups romaine lettuce, cut crosswise
into strips

Serves
cucumber avocado salad 4
Ingredients Method
1 tbsp. balsamic vinegar Cut tomatoes in half.
2 avocados
30 ml fresh lemon juice Slice cucumber lengthwise or as preferred.
2 small continental cucumbers

250g medley tomatoes, halved Add vinegar, lemon juice and black pepper to taste and toss gently.
4 handfuls rocket
Place a handful of rocket in each of 4 bowls.
Add vegetables and dressing mix.
Serve with grilled chicken or fish.
Serves
chicken and chickpea salad 4
Ingredients Method
400g chicken breast fillets, Combine first 8 ingredients and toss gently.
cooked and cubed

400g chickpeas, cooked Gently fold in spinach leaves.
1 cup cucumber, seeded and chopped

1/2 cup green onions, chopped Serve salad with lemon wedges.
1/4 cup fresh mint or basil, chopped

1/2 cup plain 0% Chobani yoghurt
2 cloves garlic, minced
2 cups baby spinach leaves
4 lemon wedges

Serves
cabbage, edamame and tomato salad 1
Ingredients Method
1 tsp. extra virgin olive oil Steam edamame as per package directions and cool completely.
30 ml fresh lemon juice

1/2 cup cabbage, chopped In a single serving salad bowl add cabbage and edamame.
1/2 cup edamame, shelled

8 cherry tomatoes, halved To the cooled edamame and cabbage add cherry tomatoes and
1/2 Lebanese cucumber, sliced cucumber.
Drizzle the olive oil and lemon juice over the salad. Mix to coat evenly.
Serves
tasty tuscany salad 4
Ingredients Method
4 tomatoes, sliced Combine the tomatoes, cucumbers, onion, capsicum, pepperoncini

2 cucumbers, peeled and sliced peppers, olives, eggs, parsley, salt, and pepper in a large bowl.
1/2 medium red onion, sliced into rings
1/2 medium green capsicum, sliced Drizzle with the balsamic and mix.
2 pepperoncini, chopped
2 tbsp. olives, sliced Chill for 1 hour before serving.
4 hardboiled eggs, sliced
1 tbsp. fresh parsley, chopped
1/2 tsp. ground black pepper
Balsamic vinegar, to serve

Serves
thai beef salad 6
Ingredients Method
1/2 cup fresh lime juice Prepare homemade vegan fish sauce according to instructions below.
1/4 cup fresh coriander, chopped

1-2 tbsp. stevia, to balance flavours Prepare grill or broiler.
2 tbsp. homemade vegan fish sauce,

(recipe next page) Combine first 6 ingredients, stirring until stevia dissolves. Set half of
1 tbsp. fresh chilli, finely chopped lime mixture aside.

750g flank steak, trimmed Combine other half of lime mixture and steak in a large zip-top plastic
Coconut oil bag and seal. Marinate in refrigerator 10 minutes, turning once. Remove
1 1/2 cup red onion, sliced steak from bag and discard marinade.
4 plum tomatoes, each cut into 6 wedges

6 cups mixed salad Place steak on grill rack or broiler pan coated with coconut oil and cook
1 1/4 cup cucumber, thinly sliced for 6 minutes on each side or until desired degree of doneness. Let
2 tbsp. fresh mint, chopped stand 5 minutes. Cut steak diagonally across grain into thin slices.
Heat a large non-stick skillet coated with coconut oil over medium-high
heat. Add onion and sauté for 3 minutes. Add tomatoes and sauté for 2
minutes.
Place onion mixture, salad leaves, cucumber, and mint in a large bowl
and toss gently to combine.
Divide salad evenly among 6 plates. Top each serving with 100g steak
and drizzle each serving with 1 tablespoon reserved lime mixture.
NOTES: The salad gets its heat from the fresh chilli. If you prefer milder
food, use half.

Makes
homemade vegan fish sauce 3 Cups
Ingredients Method
1 1/2 cups seaweed, shredded Combine wakame, garlic, peppercorns and water in a large saucepan
6 cups water and bring to a boil.
6 cloves garlic, crushed but not peeled

1 tbsp. peppercorns Lower heat and simmer about 20 minutes.
1 cup tamari sauce

1 tbsp. miso paste Strain and return the liquid back to the pot.
Add tamari sauce, bring back to a boil and cook until mixture is reduced
and almost unbearable salty.
Remove from heat and stir in miso.
Decant into a bottle and keep in the refrigerator. Use one-for-one to

replace fish sauce in any vegan recipes.

Serves
simple egg and asparagus salad 1
Ingredients Method
8 asparagus spears Heat up saucepan to medium temperature.

2 tsp. extra virgin olive oil
1 clove garlic, minced Cut the asparagus spears into smaller pieces and sauté with the olive
2 cups mixed greens oil and minced garlic clove.
1 hard-boiled egg, chopped
1 tbsp. white vinegar Top the greens with cooked asparagus, the egg, the vinegar and salt and
Pink Himalayan salt, to taste pepper to taste.
Black pepper, to taste
Serves
egg, prawn and asparagus salad 1
Ingredients Method
8 asparagus spears Heat up saucepan to high temperature. Add prawns and cook until done.
2 tsp. extra virgin olive oil Once cooked, remove prawns onto a plate.
1 clove garlic, minced
2 cups mixed greens Lower temperature to medium heat.
1 tomato
1 hard-boiled egg, chopped Cut the asparagus spears into smaller pieces. Sauté in same pan with
1 tbsp. white vinegar the olive oil and the minced garlic clove.
Pink Himalayan salt, to taste
Black pepper, to taste Slice up tomato.
Top the greens with cooked asparagus, the egg, tomato, prawns, the
vinegar and salt and pepper to taste.

Serves
lemon chilli chicken salad 2
Ingredients
Method
Chicken
300g chicken breast fillets Cut chicken into large strips, you should get 3 long strips out of each
1/2 lemon, juiced chicken breast.
1 lime, juiced
1/2 lemon, rind grated Place in non-metallic bowl with chilli, lemon/lime juice, rind, and garlic
1 clove garlic, crushed with 1 tablespoon of the olive oil.
1/2 tsp. fresh chilli or chilli paste,
adjust to taste Place back into fridge to marinate (approximately for 30 minutes).
Drizzle of balsamic vinegar
2 tbsp. extra virgin olive oil Fire up a BBQ or a griddle pan and grill chicken for approximately 10
Pink Himalayan salt, to taste minutes or until fully cooked.

When cooked place chicken on a plate and cover with foil to rest.
Salad
50g lettuce Arrange salad on plates ready for cooked chicken, drizzle with 1
6 cherry tomatoes, quartered tablespoon olive oil and vinegar.
1/2 cucumber, sliced on angle

1/2 yellow capsicum Serve immediately.
1/4 large avocado, peeled and cubed

4 large button mushrooms, sliced
3 radishes, sliced

Serves
grilled corn, potato 2
and baby spinach salad
Ingredients Method
2 corncobs, hull removed Preheat BBQ or griddle pan.

1 beef tomato
2 medium potatoes, Melt coconut oil. Brush potatoes with coconut oil. Place on BBQ grill and
cut into thick chip style cook for 15 minutes, keep turning, you want a nice grill mark on all sides.
1 handful baby spinach leaves
3 tbsp. balsamic vinegar Brush corncobs with coconut oil. Grill for 10-12 minutes, turning every
1 tsp. stevia couple of minutes so all sides are cooked. Take off, and with a sharp knife
Coconut oil, to cook slice the kernels off the cob, set aside. Take off potato when cooked.
Black pepper, to taste Place spinach on plate, evenly.
Place potato on top, gently place corn around plate.
Chop tomato into medium chunks, and place around plate, and season
with salt and pepper.
In a small bowl or cup mix stevia and balsamic vinegar.
Drizzle over the salad.
Serve with grilled chicken or steak.

Serves
fattoush with crispy bread 8
Ingredients Method
8 slices Mountain Bread Preheat oven to 180°C.

3 tbsp. extra virgin olive oil, divided
1 1/4 tsp. ground sumac, divided Place Mountain Bread on large baking sheets. Brush with 1 tablespoon
1/4 cup fresh lemon juice oil and sprinkle with 1 teaspoon sumac. Bake until the breads are
1/2 tsp. pink Himalayan salt golden and crisp. When cool, break each into bite-size pieces and place
1/4 tsp. freshly ground pepper onto 8 separate plates.
1 large head romaine lettuce, coarsely
chopped Whisk lemon juice, salt, pepper and the remaining 2 tablespoons oil and
2 large tomatoes, diced 1/4 teaspoon sumac in a large bowl. Add lettuce, tomatoes, cucumber,
2 small salad cucumbers, or 1 large onion and mint. Toss to coat and let stand for 15 minutes before serving.
cucumber, seeded and diced (peeled if Serve salad with crispy Mountain Bread on the side
desired)
1/2 cup red onion, thinly sliced NOTES: The tart berries of the sumac bush add another element to
1/3 cup fresh mint, thinly sliced many Middle Eastern dishes.

Serves
grilled vegetable salad 4
Ingredients Method
1/4 pumpkin, sliced thinly Slice all the vegetables thinly and place them on a plate, set aside.
1 large zucchini, sliced long, unpeeled
1 capsicum, cut into large chunks Coat all the vegetables with olive oil, either in a large bowl drizzle the oil
1/2 sweet potato, sliced thinly and coat all vegetables.
1/2 large eggplant, sliced thinly
cherry tomatoes (optional) Grill all the vegetables on the BBQ, around 5 minutes each vegetable,
2 tbsp. extra virgin olive oil then layout on a plate neatly.
Splash balsamic vinegar
Pink Himalayan salt, to taste Season with salt and pepper and then drizzle with balsamic vinegar.
Serve with BBQ meat or as part of a BBQ salad selection.

Serves
sweet potato, cherry tomato 2
and beef salad
Ingredients Method
10 cherry tomatoes, halved Preheat oven to 200°C.

1 tsp. balsamic vinegar Place tomato halves and sweet potato on tray lined with baking paper
100g sweet potato, peeled and chopped and brush with extra virgin olive oil. Bake for 20 minutes or until cooked.
150g sirloin beef steak, sliced Take out, season with Pink Himalayan salt and pepper.
Black pepper, to taste Now place beef in a bowl, season well with cracked pepper and drizzle
1 tsp. extra virgin olive oil, for cooking beef a little olive oil over, set aside.
50g baby spinach leaves
1 tbsp. balsamic vinegar Preheat small non-stick frying pan over medium heat. Stir-fry the beef
for 1 minute until browned. Add balsamic vinegar just before turning
off heat.
Place spinach leaves in bowl, top with cherry tomatoes, sweet potatoes
and beef strips.
Drizzle with extra balsamic vinegar. Serve immediately.

Serves
pumpkin, butter bean and spinach salad 2
Ingredients Method
1/4 small pumpkin, cut into cubes Preheat oven to 200°C.

50g baby spinach leaves Cut pumpkin into chunks, place in bowl and drizzle a little olive oil and
1 avocado, cut into chunks (not pictured) rosemary, mix around until all coated.
400g butter beans, cooked (not pictured)
1 splash balsamic vinegar Place pumpkin on a baking tray lined with baking paper and bake for
Sprinkle rosemary 20-25 minutes until cooked. Take out, season with salt and pepper and
Pink Himalayan salt, to taste set aside to cool.
In a large bowl, place cooled pumpkin, spinach, avocado and butter
beans.
Splash a little balsamic vinegar over salad.
Enjoy as a salad or as a side.

Serves
mediterranean potato salad 2
Ingredients Method
180g small red potatoes, unpeeled, In a large bowl, combine potatoes, tomatoes, onions, basil, and celery.
cooked, cooled, and cut in bite-size
pieces In a small bowl, whisk together garlic, vinegar, oil, mustard, salt and
60g grape tomatoes, halved pepper.
25g celery, sliced
20g green onion, sliced Add dressing to potatoes and toss.
1/8 cup basil leaves, shredded
1 clove garlic, crushed Refrigerate until ready to serve.
6 ml white balsamic vinegar, or other
white vinegar Serve with grilled tuna steaks or grilled chicken.
20 ml extra virgin olive oil
1/2 tsp. homemade mustard

Serves
summer greens and strawberries 8
with poppy seed dressing
Ingredients Method
3 cups watercress leaves Combine the watercress, rocket, and strawberries in a large bowl.
3 cups baby spinach leaves, torn
3 cups strawberries, sliced Whisk together the orange juice, oil, poppy seeds, and orange rind in a
1/4 cups orange juice, fresh or small bowl.
cold pressed
2 tsp. extra virgin olive oil Pour the dressing over the salad and toss gently to combine.
2 tsp. poppy seeds
1/2 tsp. grated orange rind Decorate with some slivered almonds.
Slivered almonds, to decorate
Serves
three bean salad 2
Ingredients Method
60g green beans, cooked Mix together stevia, vinegar, olive oil, salt, pepper, and celery seed.
55g wax beans, cooked
60g kidney beans, cooked Taste to balance flavours.
1/8 onion, sliced into thin rings
Stevia, to balance flavours Place green beans, wax beans, kidney beans and onion in a bowl.
20 ml white vinegar
10 ml extra virgin olive oil Add dressing and toss gently.
Pinch of pink Himalayan salt
Pinch of ground black pepper Let set in refrigerator for at least 12 hours.
Pinch of celery seed

grapefruit, mango and avocado salad
with grilled prawns
Ingredients Method
1 tbsp. extra virgin olive oil Mix the oil, red wine vinegar, salt, and pepper in a salad bowl with a fork.
2 tbsp. red wine vinegar Add 1 1/2 tablespoons of the grapefruit juice to the dressing and mix
1/4 tsp. pink Himalayan salt well.
1/8 tsp. freshly ground black pepper
1 large pink grapefruit Use a serrated knife to peel the grapefruit, cutting off most, but not all,
1 1/2 tbsp. fresh grape fruit juice of the white pith. Working over a bowl, cut out the fruit from between
4 cups colourful mixed baby greens the membranes.
1 cup avocado, peeled and sliced
1 cup mango, peeled and sliced Add the greens, avocado, mango, red onion, and the grapefruit sections
2 tbsp. red onion, chopped to the dressing and toss gently to mix.
Serve immediately with some grilled prawns or grilled chicken.

Serves
vegetable salad 10
Ingredients Method
1/2 cup extra virgin olive oil Prepare dressing of oil, vinegar, and stevia mixed together.
1/2 cup white vinegar
Stevia, to balance flavours Mix green beans, carrots, celery, green capsicum, and onion into
2 cups green beans, cooked dressing and keep pressed down with plate on top.
1 cup carrots, sliced and cooked
1 cup celery, sliced Refrigerate overnight.
1 cup green capsicum, sliced or
cut into strips Drain well before serving.
1 medium Spanish onion, sliced
Serves
apple and walnut salad 1
Ingredients Method
2 cups mixed greens Combine the mixed greens, sliced green apple and the apple cider
1/2 green apple, sliced vinegar in a bowl.
1 tbsp. apple cider vinegar
20g walnuts or cashews, chopped. Add chopped nuts.
Serve with grilled chicken.

Serves
pumpkin and green lentil salad 4
Ingredients Method
100g green dried lentils Place lentils in small bowl. Cover with cold water and soak 10 minutes,
500g pumpkin, cut into smaller cubes then drain.
1/4 tsp. ground cumin Cook lentils in boiling water until tender but firm, about 20 minutes.
1/4 tsp. paprika Drain lentils. Rinse under cold water, and then drain again.
50g baby spinach leaves Preheat oven to 200°C. Place pumpkin in large bowl and toss with oil,
20 ml balsamic vinegar cumin, paprika, and pink Himalayan salt. Arrange pumpkin in single lay-
Black pepper, to taste er on baking sheet and roast for 20 minutes. Turn pumpkin over. Roast
until tender. Let Cool.
Set up serving plate first with the spinach, then on top of the spinach
layout the lentils. Drizzle over the lentils balsamic vinegar. Now lay the
pumpkin. Season with cracked pepper.

Serves
cranberry waldorf salad 6
Ingredients Method
80g cranberries, chopped In a medium bowl, combine cranberries, apple, celery, grapes, raisins,
60g red apple, chopped walnuts, stevia, cinnamon, and yoghurt.
60g celery, chopped
80g seedless green grapes, halved Toss to coat.
25g raisins
15g walnuts, chopped Cover, and chill 2 hours.
2 tsp. stevia
1/2 tsp. ground cinnamon Stir just before serving.
115g plain 0% Chobani yoghurt

Serves
Chickpea, mixed bean 6
and fresh parsley salad
Ingredients Method
Salad Place all beans and vegetables into a bowl.

400g chickpeas, cooked
400g red kidney beans, cooked Mix in chopped parsley.
400g black beans, cooked
400g corn kernels, cooked Whisk all dressing ingredients and pour over. Add a little pepper if
100g red capsicum, diced desired.
100g cherry tomatoes, halved
1 bunch fresh parsley, chopped
Dressing
2 tbsp. red or white wine vinegar
2 tbsp. homemade mustard
1 tsp. stevia

Serves
lettuce cups with nicoise salad 2
Ingredients Method
4 hard-boiled eggs, peeled Cut hard-boiled eggs into quarters.

2 cups green beans, sliced into halves
2 small cucumber, seeds removed and Bring small pot of water to the boil, add beans and blanch for about 30
sliced into strips seconds, then take out and refresh with cold water.
2 large tomatoes cut into wedges
2 spring onions, finely sliced Place iceberg lettuce cups on plate. Arrange eggs, green beans, cucum-
4 iceberg lettuce cups ber, tomato and spring onion on top.
Balsamic vinegar Garnish with cracked black pepper and drizzle with balsamic vinegar.
Tuna steak, optional Serve immediately.
NOTES: For a more substantial meal add a steak of tuna.

Serves
spicy moroccan carrot salad 4
Ingredients Method
455g carrots, peeled and sliced into thin Combine carrots, water, garlic, olive oil, paprika, cayenne pepper, salt,
rounds and black pepper in a shallow pan.
475 ml water
2 cloves garlic, minced Bring to a boil over medium-high heat and cook until carrots are tender
30 ml extra virgin olive oil and water evaporates, about 20 minutes.
1/2 tsp. sweet paprika
Pinch cayenne pepper, or to taste Stir vinegar and cumin through the carrot mixture.
Ground black pepper, to taste Remove the pan from heat and set aside to allow salad to cool to room
15 ml red wine vinegar temperature.
1/2 tsp. ground cumin
10g coriander leaves, finely chopped Once at room temperature mix in coriander leaves and serve.

Serves
moroccan lentil salad 4-6
Ingredients Method
1 1/4 cups green lentils, preferably French Preheat oven to 180°C.

1 small onion, sliced in half
3 whole cloves Place capsicum on a baking sheet. Brush with some oil and place in
5 cups water oven. Bake until the capsicum is starting to burn. Remove and let cool.
1/4 cup fresh lemon juice Meanwhile, pick over lentils to remove any stones and rinse well.
1 tsp. dried mint Stick one onion half with the cloves.
1 tsp. ground cumin
1/2 tsp. ground coriander In a large saucepan, combine water, lentils and the onion stuck with the
1/2 tsp. pink Himalayan salt cloves.
1 tsp. minced garlic, or to taste
1/2 cup roasted red capsicum (about 1 Bring to a boil over medium heat.
capsicum), chopped
Reduce the heat to low and simmer, uncovered, until the lentils are
tender, about 20 minutes.
Discard onion.
Drain lentils and let cool slightly.
In a bowl, combine lemon juice, olive oil, mint, cumin, coriander, salt
and garlic.
Add lentils and toss to mix.
Finely chop the remaining onion half and roasted capsicum. Add to the
lentils.
Chill at least 30 minutes to allow flavours to blend.
Serve at room temperature or chilled.

Serves
mexican chicken taco salad 4
Ingredients Method
1/2 cup tomatoes, finely diced Preheat oven to 180°C.

1/2 tbsp. white vinegar Place Mountain Bread on large baking sheets. Brush with some oil and
Black pepper, to taste place in oven. Bake until the breads are golden and crisp.
2 tsp. extra virgin olive oil, divided Combine diced tomatoes, yoghurt and vinegar in a large bowl. Season
1 medium onion, chopped with salt and pepper.
400g lean turkey mince Heat oil in a large non-stick skillet over medium heat. Add onion and
2 large plum tomatoes, diced garlic and cook, stirring often, until softened, about 2 minutes.
400g kidney beans, cooked
2 tsp. ground cumin Add turkey and cook, stirring often and crumbling with a wooden spoon,
2 tsp. chilli powder until cooked through, about 5 minutes.
1/4 cup fresh coriander, chopped
8 cups romaine lettuce, shredded Add tomatoes, beans, cumin and chilli powder. Cook, stirring, until the
4 slices Mountain Bread, cut into larger tomatoes begin to break down, 2 to 3 minutes.
strips
Remove from the heat, stir in coriander and 1/4 cup of the salsa mixture.
Add lettuce to the remaining salsa mixture in the bowl. Toss to coat.
To serve, divide the lettuce among 4 plates, top with the turkey mixture.
Serve with crispy Mountain Bread on the side.

Serves
red cabbage salad 6
Ingredients Method
1/2 cup extra virgin olive oil In a bowl, mix the oil, red wine vinegar, stevia, salt, pepper, and onion
2/3 cup red wine vinegar powder.
1 tsp. stevia, or to taste
1 tsp. pink Himalayan salt, or to taste Place the cabbage in a large glass bowl. Pour dressing over cabbage,
1/4 tsp. ground black pepper and toss to coat.
1/4 tsp. onion powder
1 head red cabbage, cored and shredded Cover, and refrigerate 8 hours, or overnight, stirring occasionally.
Drain before serving.

Serves
apple, pomegranate and pineapple salad 8
Dressing Method
8 tbsp. extra virgin olive oil To make the dressing, pour the olive oil and lemon juice into a bowl or
3 tbsp. fresh lemon juice screw-top jar, season with pink Himalayan salt and pepper and mix or
Pink Himalayan salt, to taste shake together.
For the salad leaves choose from a selection of rocket, small baby chard,
Salad kale, beetroot or spinach, or mustard greens, larger leaves sliced, small
leaves kept whole.
2 large handfuls of salad leaves
2 large handfuls of radicchio, sliced Place the leaves with the remaining salad ingredients in a large
1 pomegranate, seeds removed bowl, pour over the dressing and toss everything together, then serve
2 small unpeeled apples, cored and immediately.
sliced or chopped
1 cup fresh pineapple, diced NOTES: To toast walnuts, place them in a frying pan on a high heat and
4 tbsp. walnuts, chopped and toasted, cook, tossing frequently for about 1 minute or until they are browned.
optional They toast very quickly so take care not to burn them. To remove the
seeds from a pomegranate, simply cut into quarters and bend the skins
to push out the seeds. Make sure you discard all of the white inner
membrane, as it is quite bitter. The dressing will sit happily for a few
days in the fridge.

Serves
beetroot, eggplant and bean salad 4
Ingredients Method
1 1/4 cup vegetable broth, salt reduced Put beetroot in a pot. Cover with water. Bring to a boil.
1 tbsp. vegetable broth, salt reduced
1 medium onion, finely chopped Reduce to medium heat and cook beetroot until they are soft. Remove
1 clove garlic, finely chopped from water and let cool.
1 medium eggplant, cut into smaller
cubes Heat 1 tablespoon broth in a frypan. Lightly sauté onion in broth over
1/2 tsp. garam masala medium heat for 5 minutes, stirring frequently.
800g pinto beans, cooked
Pinch of red chilli flakes Add garlic, eggplant and garam masala and remaining broth. Stir to mix
8 whole baby beetroots, cooked, diced well then cover and cook over medium-low heat for 10 minutes, until
1/2 cup loosely packed flat-leafed eggplant is tender.
parsley, finely chopped
1 tbsp. fresh coriander, chopped Add beans, chilli flakes and continue to simmer for another 5 minutes.
Black pepper, to season Remove from heat, transfer eggplant and bean mixture into a large
1 lemon, juiced salad bowl.
Flaxseed oil, to serve
Add beetroot, fresh chopped herbs, lemon juice and season with
pepper.
Toss well to combine, plate up and drizzle with flaxseed oil.

Serves
three sisters salad 8-10
Ingredients Method
1kg butternut pumpkin Preheat oven to 200°C.

400g cannellini beans, cooked Peel and seed butternut pumpkin and cut into smaller cubes.
2 cups fresh corn kernels
1/2 small red onion, sliced Toss pumpkin with olive oil to coat and place in a single layer on a
1/2 fresh basil, chopped baking tray covered with a baking sheet. Bake for 20 minutes or until
Balsamic Vinaigrette pumpkin is just tender and begins to brown (do not overcook), stirring
3 cups loosely packed rocket once after 10 minutes. Cool completely (about 20 minutes).
Toss together cannellini beans, next 4 ingredients, and pumpkin in a

large bowl and cover to chill 2 to 4 hours.
Toss with rocket just before serving.
Serves
balsamic vinaigrette 8-10
Ingredients Method
2 tbsp. balsamic vinegar Whisk together balsamic vinegar, minced shallot, minced garlic, stevia,
1 large shallot, minced salt, and season with pepper. Gradually add olive oil in a slow, steady
1 tsp. garlic, minced stream, whisking until blended.
1/2 tsp. stevia
1/4 tsp. black pepper
1/4 cup extra virgin olive oil

Serves
broccoli salad 8
Ingredients Method
4 cups fresh broccoli florets Combine the broccoli, onions, raisins, and sunflower seeds.
1/4 cup red onion, finely diced
3 tbsp. raisins or cranberries, optional In a small bowl, whisk the yoghurt, orange juice, and spices until
2 tbsp. dry roasted sunflower seeds blended.
2 tbsp. orange juice, fresh or cold Pour over the broccoli mixture and toss to coat.
pressed
1/8 tsp. apple cider vinegar Sprinkle with pine nuts when serving.
Pinch of ground mustard seeds
A few drops Tabasco
Pinch of white pepper
Pinch of paprika powder
Pinch of pink Himalayan salt
Pine nuts, to serve

Serves
lentil and pomegranate salad 8
Ingredients Method
2 tbsp. extra virgin olive oil Combine the oil, lemon juice, garlic, tarragon and stevia in a large bowl
1/2 lemon, juiced and season.
1 clove garlic, finely chopped
2 tbsp. fresh tarragon, roughly chopped Toss in the red onion and lentils and set aside to marinate for 10
1 tsp. stevia minutes.
Pink Himalayan salt, to season
Black pepper, to season Fold parsley and pomegranate into the salad.
1 small red onion, thinly sliced
400g butter beans, cooked Serve with crispy Mountain Bread and grilled chicken.
20g pack flat-leaf parsley, leaves picked
1 pomegranate, seeds removed

Serves
vietnamese chicken salad 4
Ingredients Method
450g chicken breast fillets Place the chicken in a pan, cover with cold water and bring to the boil.
225g cabbage,shredded Remove from the heat, cover and leave for 10 minutes until just cooked
1 huge carrot, through.
(chopped into fine matchsticks)
1/2 tsp. pink Himalayan salt With your fingers, shred the meat into small pieces and set aside.
1 large shallot, thinly sliced
1 large clove garlic, finely chopped Make the dressing by whisking all the ingredients together in a large
2 small chillies, finely chopped bowl. Add the cabbage, carrots and salt and set aside.
20 mint leaves, roughly chopped
1 tbsp. roasted peanuts, chopped, to Arrange the shallots, garlic, chillies and mint leaves in a bowl, then add
garnish the vegetables and dressing, followed by the shredded chicken. Toss
well.
Dressing
Garnish with chopped peanuts to serve.
2 tbsp. homemade vegan fish sauce,
(see recipe page 21)
2 tbsp. fresh lime juice
1 tbsp. white vinegar
1 tsp. stevia

Serves
roasted eggplant and tomato salad 4
Ingredients Method
2 medium eggplants, sliced Preheat oven to 220°C. Line a baking sheet with foil.
400g cherry tomatoes, halved
5 tbsp. extra virgin olive oil, divided Cut ends off eggplant, slice into thin slices.
1/4 tsp. pink Himalayan salt, divided
3 tbsp. red wine vinegar Toss eggplant with 1 1/2 tablespoon of olive oil and 1/8 teaspoon salt.
1/4 cup pine nuts Place on baking sheet and then place baking sheet in oven and bake
4-5 large basil leaves, torn into small until eggplant is soft and starts to caramelize (darken around edges).
pieces Remove sheet from oven and let cool.
Meanwhile, prepare the tomatoes.
Place eggplant and tomato, vinegar, remaining 3 tablespoons of olive

oil, pine nuts in a bowl and toss.
Top with torn basil and serve.
NOTES: You can allow this to sit on the counter and marinate for an hour
or store in the refrigerator covered for 1 day.

Serves
sambal kangkong 2
Ingredients Method
350g kangkong (water spinach) Cut soft stems of kangkong into smaller pieces, but keep leaves whole.
2 tbsp. coconut oil Discard of any hard stems.
1/2 red onion, sliced roughly (optional) Heat oil in a wok on medium-high heat. Add in garlic and onion, and
2 tbsp. Sambal belacan stir-fry over medium heat until fragrant, about half a minute. Add in
1/2 tsp. stevia Sambal belacan and stevia, and stir-fry for another minute.
1-2 tbsp. water
Slices of red chilli peppers for garnish Add in kangkong, stems first. Stir-fry for a few seconds, and then add
(Serrano chilli) in the leafy parts. Over high heat, stir-fry quickly to make sure all the
A squeeze of lime juice greens are in contact with the heat.
Optional additions Add in water for some gravy. To retain its fresh look and crunch, you
2 tsp. dried shrimps, want to work the spatula quick and cook the greens not more than two
soaked in water for 10 minute minutes.
5-6 fresh medium prawns,
deveined and shelled As soon as the leaves turn just wilted, turn heat off and dish out quickly.
Squeeze in some lime juice and garnish with red chilli peppers.
NOTES: Cooking with dried shrimp or fresh prawns are another common
way of enjoying Sambal kangkong. If you like adding dried shrimp, you
can pound/ blend dried shrimp finely together with Sambal belacan
and follow the steps above to cook. For fresh prawns, just add in the
prawns after Step 1 and cook for a couple of minutes until the prawns
turn opaque (90% done) before you add in the kangkong. Another tip
is to bath the kangkong in ice water before cooking. This will keep the
kangkong nicely crisp.

Serves
Lentil, pear and parsley salad 4
Ingredients Method
400g brown lentils, cooked Cook the lentils and chickpeas in separate pots. Once tender, let drain
400g chickpeas, cooked and cool in a colander.
1 tsp. dried cumin
1 tsp. dried coriander Meanwhile peel the pears and cut them in little dices.
1/2 tsp. harissa
3 small ripe pears, diced Ground the coriander and cumin in a pestle and mortar
Small bunch of parsley, chopped
Combine all the ingredients except the parsley in a large bowl.
Mix by hand with a spoon.
Chop the parsley and put it on top.
Serve.

NOTES

NOTES

s.co
w w. a shybine
w
clean eating
s a la ds By A s h y B i n
es

Salad Recipes PDF

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Salad Recipes PDF

Загружено:

Авторское право:

Доступные форматы

clean eating

SALADS - ASHY BINES 1

Good food is one of life’s great pleasures,

Stop dreaming, start achieving!

SALADS - ASHY BINES 3

SALADS - ASHY BINES 5

Toss gently just until the ingredients are evenly distributed.

Cover and refrigerate for 2 hours to allow the flavours to blend.

Serve chilled with some grilled chicken.

SALADS - ASHY BINES 7

2 tbsp. olive oil Prepare grill.

Slice chicken crosswise into strips.

Arrange greens, mango, and avocado on 4 serving plates.

Arrange chicken over greens.

Drizzle reserved dressing over salads.

SALADS - ASHY BINES 9

10 SALADS - ASHY BINES

Dressing To prepare dressing, combine first 8 ingredients, stirring well with a

1/3 cup fresh parsley, coarsely chopped whisk.

3 tbsp. red wine vinegar

1 tbsp. extra virgin olive oil 10 minutes or until almost tender.

1/2 tsp. pink Himalayan salt

375g small red potatoes in a large bowl.

1 tsp. pink Himalayan salt

250g cooked chicken breast, cubed

6 cups gourmet salad greens

SALADS - ASHY BINES 13

SALADS - ASHY BINES 15

1 tbsp. balsamic vinegar Cut tomatoes in half.

2 small continental cucumbers

Add vegetables and dressing mix.

Serve with grilled chicken or fish.

cooked and cubed

1 cup cucumber, seeded and chopped

1/4 cup fresh mint or basil, chopped

16 SALADS - ASHY BINES

30 ml fresh lemon juice

1/2 cup edamame, shelled

1/2 Lebanese cucumber, sliced cucumber.

4 tomatoes, sliced Combine the tomatoes, cucumbers, onion, capsicum, pepperoncini

SALADS - ASHY BINES 19

1/4 cup fresh coriander, chopped

2 tbsp. homemade vegan fish sauce,

1 tbsp. fresh chilli, finely chopped lime mixture aside.

3 cloves garlic, minced

4 plum tomatoes, each cut into 6 wedges

20 SALADS - ASHY BINES

6 cups water and bring to a boil.

6 cloves garlic, crushed but not peeled

1 cup tamari sauce

Remove from heat and stir in miso.

Decant into a bottle and keep in the refrigerator. Use one-for-one to

SALADS - ASHY BINES 21

8 asparagus spears Heat up saucepan to medium temperature.

22 SALADS - ASHY BINES

Pink Himalayan salt, to taste minutes or until fully cooked.

Black pepper, to taste

6 cherry tomatoes, quartered tablespoon olive oil and vinegar.

1/2 cucumber, sliced on angle

1/4 large avocado, peeled and cubed

SALADS - ASHY BINES 25

2 corncobs, hull removed Preheat BBQ or griddle pan.

Place potato on top, gently place corn around plate.