Days are getting longer, temps are rising and it’s time to light the braai! Here, four delicious, fresh and healthy salads that are the perfect match for your weekend braai. Tuck in!
Baby Spinach, Avo And Feta Salad
SERVES 4: Per serving: 1 836kJ (439 cal), 10.5g sat fat, 3.7g sugar
Baby Spinach, Avo And Feta Salad
The baby spinach, shredded beetroot and sunflower seeds give this salad a delicious crunch. Simple, but so yummy!
Servings 4 servings
Calories 439kcal
Ingredients
- 300g baby spinach
- 200g wild rocket
- 2 large ripe avocados cut into chunks
- 100g fresh shredded beetroot
- 200g feta cheese crumbled
- Assorted micro herbs coriander, basil and rocket
- 100g Pouyoukas sunflower seeds
Instructions
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On a large serving platter, scatter the baby spinach leaves, rocket and avocado chunks.
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Add the beetroot, feta cheese, micro herbs and sunflower seeds.
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Serve with plenty of fresh lime.
Notes
This salad is best dressed simply with olive oil and seasoning.
Chicken And Pomegranate Za’Atar Salad
SERVES 2: Per serving: 2 420kJ (578 cal), 9.1g sat fat, 15g sugar
Chicken And Pomegranate Za’Atar Salad
Packed full of Middle Eastern flavour, this salad has the perfect mix of sweet and spicy elements.
Servings 2 servings
Calories 578kcal
Ingredients
- 2 lemons juiced
- 2 Tbsp za’atar
- 1 clove garlic crushed
- 2 raw chicken breasts sliced
- 60g spinach leaves
- 2 large tomatoes chopped and deseeded
- 1 handful parsley chopped
- 1 handful mint chopped
- ½ cucumber chopped finely
- ½ red onion finely chopped
- ½ Tbsp coconut oil
- 3 Tbsp olive oil
- 50g pomegranate arils
Instructions
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Mix the juice of one lemon, za’atar and garlic in a bowl and rub over the chicken. Cover in cling film and leave to marinate for 30 minutes.
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Mix the spinach, tomatoes, herbs, cucumber and onion in a bowl and remaining lemon juice.
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Fry chicken in the coconut oil for 10 minutes, then mix into the salad, drizzle with olive oil. Season, then toss in the arils.
Red Pepper, Pecan And Lentil Salad
SERVES 4: Per serving: 927kJ (222 cal), 2.2g sat fat, 7.1g sugar
Red Pepper, Pecan And Lentil Salad
This zesty, fresh salad is packed with extra protein thanks to the lentils and nuts.
Servings 4 servings
Calories 222kcal
Ingredients
- 2 red peppers sliced
- 200g puy lentils (green)
- 2 cloves garlic
- 2 shallots finely diced
- 1 tsp coconut oil
- 30g pecans
- 2 handfuls rocket chopped
- 3 Tbsp flat-leaf parsley chopped
- 4 Tbsp basil chopped
- 200g peas
- Drizzle olive oil
- 1 lemon juiced
Instructions
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Heat the oven to 180°C. Place the pepper in the oven on a baking tray for 20 minutes, until slightly charred.
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Simmer the lentils with one garlic clove in a pan of water for 15 to 20 minutes.
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Fry the shallot and the other garlic clove, chopped, in the coconut oil.
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Toast the nuts in the oven for five minutes.
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Drain the lentils, remove the garlic; rinse in cold water. Stir in half the shallot-and-garlic mix, rocket, parsley and half the basil.
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Blanch the peas.
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Blitz peppers with 60ml water and the remaining shallot mix, basil and lemon juice. Season; toss with salad, peas, olive oil and pecans.
Kale And Hemp Salad
SERVES 4: 1 877kJ (449 cal), 9.6g sat fat, 9.6g sugar
Kale And Hemp Salad
Roast veg + fresh shredded kale = the perfect salad for any season.
Servings 4 servings
Calories 449kcal
Ingredients
For The Salad
- 3 Tbsp sunflower seeds
- 2 carrots cut into chunks
- 2 parsnips cut into chunks
- 2 Tbsp coconut oil melted
- 270g kale shredded
- 4 Tbsp hemp seeds
- 1 avocado chopped
For The Dressing
- 2 tbsp agave syrup or coconut blossom nectar
- 3 tbsp freshly squeezed lemon juice
- 5 tsp tamari (or wheat-free soy sauce)
- 1 clove garlic, finely chopped
- 4 tbsp extra-virgin olive oil
Instructions
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Heat oven to 180°C. Toast the sunflower seeds for 10 minutes. Set aside. Then place carrots and parsnips on a baking tray with coconut oil, season and roast for 30 mins.
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In the meantime, make the dressing by whisking all the ingredients together and massaging the mix into the kale. Season and set aside for 15 minutes.
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All that’s left to do is to mix the kale with the seeds and avocado and lay the roasted carrots and parsnips on top. If you’re craving extra protein and want to mix things up, add a portion of chicken or salmon to the mix.
