Spinasieslaai met tuna en avokado

 

 

Dié maaltyd kan binne 15 minute op die tafel wees

Genoeg vir: 4
Totale Tyd: 15 min
Voorbereiding: 15 min


Bestandele

3 e vars suurlemoensap
1 e ekstrasuiwer olyfolie
1 e water
1 t Dijon-mosterd
1 ryp avokado, in die helfte gesny, pit verwyder en geskil
'n knippie cayennepeper (rooipeper)
sout
2 e vars platblaar pietersielie, fyngekap
2 e vars grasuie, gesnipper
140 g babaspinasie
2 selderystingels, dun gesny
1 medium rooi soetrissie, dun gesny
1 blik (400 g ) wit nierboontjies (cannellini), afgespoel en gedreineer
2 blikke tuna (170 g elk) in soutwater, goed gedreineer


Aanwysings

Meng die suurlemoensap, olie, water, mosterd, halwe avokado, cayennepeper en ¼ t sout saam. Puree tot glad en skraap die houer af en toe. Roer die pietersielie en grasuie by.
Meng die spinasie, seldery, soetrissie, boontjies en tuna saam met die slaaisous in 'n groot bak. Verdeel dit tussen die opdienborde.
Sny die oorblywende avokado in dun skyfies en rangskik dit bo-op die slaai.

Elke Porsie Sowat 1 170 kJ, 20 g proteïene, 26 g koolhidrate, 11 g totale vet (2g versadigde vet), 10 g vesel, 24 mg cholesterol.

Tomato and Watermelon Salad

You will be surprised at how well watermelon and feta work together. Salty, sweet and refreshing, every bite bursts with flavor. This salad is truly a keeper, and an inventive way to make the most of summer produce.


Ingredients:

Red Wine Vinaigrette
1/4 cup red wine vinegar
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 cup extra-virgin olive oilSalad
1 small cucumber, peeled
1/2 small red onion
3 heirloom tomatoes (about 12 ounces total), cut into bite-size chunks
3 1/2 cups peeled seeded bite-size watermelon chunks
1 red bell pepper, cut into bite-size chunks
220g French feta cheese, cut into 1/2-inch cubes (see note)
1 cup fresh mint leaves, thinly sliced
directions:


MAKE THE VINAIGRETTE:

Whisk the vinegar, salt and pepper in a medium bowl to blend. Gradually whisk in the oil to blend well. Set aside.


MAKE THE SALAD:

Cut the cucumber in half lengthwise, then, using a spoon, scrape out the seeds. Cut the cucumber halves crosswise into thin half-moon slices. Using a mandoline, cut the onion into 1-inch-long paper-thin slices. Toss the sliced cucumber, onion, tomatoes, watermelon, bell pepper, cheese and mint in a large bowl with enough vinaigrette to coat. Serve immediately.


Do-Ahead Tip:

The vinaigrette can be made up to 1 week ahead. Store it in a tightly-sealed jar and refrigerate. Let the vinaigrette stand at room temperature until the olive oil liquefies, about 20 minutes, before shaking to blend.

Griekse Rysslaai

In plaas van 'n normale Griekse slaai, sny jy hiervoor al die gewone bestanddele effens kleiner en gooi dit by rys vir 'n heerlike koue rysslaai.

Vir 4 persone.


Bestandele:


1 koppie rou rys
4 sprietuie, gekap
1 koppie gerasperde komkommer
ongeveer 300 g kersietamaties, gehalveer
75 g fetakaas, in klein blokkies gesny
6 swart olywe, ontpit en in kwarte gesny
sout en varsgemaalde swartpeper
paar handevol varsgekapte basiliekruid


Instruksies:

Kook die rys met 'n knippie sout tot gaar. Gooi dit uit in 'n mengbak om af te koel.
Voeg die res van die bestanddele en sout en swartpeper na smaak by.


Vir die slaaisous:

5 ml aangemaakte heelkorrel- of Engelse mosterd
25 ml olyfolie
25 ml vars suurlemoensap
25 ml rooiwynasyn

Meng al die slaaisousbestanddele en gooi dit by die rys.

Hierdie slaai is op sy beste as dit 'n paar uur in die yskas gestaan het.


* Wenk: Vervang die rys met gaar koeskoes, Bulgaarse koring of quinoa.

Cucumber and Avocado Salad Recipe with Lime, Mint, and Feta

 

 

Ingredients:

2 cups chopped cucumbers (3-4 medium cucumbers or 2 larger cucumbers)
salt, for drawing water out of cucumber
1-2 ripe avocados, peeled and chopped into 1/2 inch pieces
1-2 tsp. fresh lime juice (to toss with avocado)
1/2 cup finely chopped fresh mint (measure after chopping)
1/2 cup crumbled feta (more or less to taste)



Dressing Ingredients:

2 T extra-virgin olive oil
1 T fresh lime juice



Instructions:

Peel cucumbers, and scrape out seeds if they are large. Cut cucumber into 1/2 inch pieces and put in colander. Sprinkle with generous amount of salt and let sit for 30 minutes. After 30 minutes, use paper towels to blot the cucumbers to remove the water and salt.

While cucumber is draining, peel avocado and chop into 1/2 inch pieces. (Here's a good post about how to peel an avocado.) Put avocado into large salad bowl and toss with the 1 or 2 tsp. lime juice. Wash mint and chop with chef's knife or mini-processor. Whisk together olive oil and lime juice to make dressing and measure 1/2 cup crumbled feta.

Add drained cucumbers, mint, and dressing to avocado and combine. Then gently stir the crumbled feta into salad ingredients. Serve immediately.

Chicken and Avocado Salad with Lime and Cilantro

Ingredients:

2 cups cooked chicken, shredded into large pieces
2 medium avocados, diced
1 T + 1 T fresh squeezed lime juice
salt, to taste (I didn't use too much salt because you can always add more at the table.)
1/4 cup thinly sliced green onion
1/2 cup finely chopped fresh cilantro (or chop it more coarsely if you prefer)
2 T mayo or light mayo



Instructions:

Shred the chicken apart until you have 2 cups of chicken shredded into fairly large chunks. Dice the avocados into medium-sized pieces, mix with 1 T of the lime juice, and season avocado with salt to taste. Thinly slice the green onion and finely chop the cilantro. Mix mayo and 1 T lime juice to make the dressing.

Put the chicken into a bowl large enough to hold all the salad ingredients. Add the sliced green onions and dressing and toss until all the chicken is coated with dressing. Add the avocado and any lime juice in the bottom of the bowl and gently combine with the chicken. Then add the chopped cilantro and gently mix into the salad, just until it is barely combined.

Serve right away or chill for a while before serving. This could be served inside pita bread or sandwich bread, or inside crisp lettuce cups.

Quinoa, beetroot and avo salad ~ Dr Mol Show

A low fat, heart healthy and high in antioxidants to help you fight off Cancer.

Serves 2 - 4

2 cups quinoa, cooked according to packet instructions
1 cup edamame beans
2 large beetroot, peeled and shredded (into fine matchsticks)
2 carrots, peeled and shredded (into fine matchsticks)
1 bunch spring onions, shredded
Handful pea shoots
Handful fresh basil
1 firm ripe avo, diced


Dressing

1/4 cup olive oil
Juice of 1 lemon
2 tsp tahini
1 tsp honey
1 fat clove garlic
Salt and milled pepper


Arrange all ingredients in piles on a platter.
Whisk dressing ingredients together and adjust seasoning to taste
Drizzle dressing over salad and serve.
Add shredded roast chicken breast if you like.

Shrimp, Avocado and Red Pepper Salad

Ingredients:

1 lb (500 g) frozen cooked shrimp, (50-70 per pound)
(see instructions after the recipe if using raw shrimp)
1 cup celery, diced in 1/2 inch pieces
1 cup red bell pepper, diced in 1/2 inch pieces
1/2 cup sliced green onion
2 avocados, diced in 1/2 inch pieces
1 T fresh lemon juice, to toss with avocado
1/2 tsp. salt for avocado (optional)



Dressing Ingredients:

5 T mayo or light mayo
2 T reserved shrimp juice from thawing shrimp
1/2 tsp chili powder
1 tsp. dill weed



Instructions

Thaw shrimp overnight in refrigerator. When ready to make the salad, place shrimp in colander placed over a bowl to catch juice. Drain shrimp well.

Cut the red bell pepper and celery into 1/2 inch pieces and slice the green onions. Combine mayo, 2 T shrimp juice, chile powder and dill weed with. whisk and set aside.

Dice avocado into 1/2 inch square pieces. Toss with lemon juice and salt and place in salad bowl. Add the diced red pepper, celery, and green onion and gently combine.

Place shrimp in separate bowl, add mixed salad dressing, and stir to coat all shrimp with dressing. Add shrimp and dressing to bowl with shrimp mixture, and gently combine. Season with salt and freshly ground black pepper if desired and serve immediately.

Salad Recipe with Cucumbers, Tomatoes, Onions, Avocado, and Balsamic Vinegar

 

 

 

Ingredients:

3 small Persian cucumbers or garden cucumbers
1 cup diced tomato or cherry tomatoes
1/4 cup thinly diagonally sliced green onion or thinly sliced sweet onion (or more)
1 avocado
2 tsp. fresh lemon juice (optional, for tossing with avocado)
about 1 T good-quality balsamic vinegar
sea salt and fresh ground black pepper to taste


Instructions:

Cut cucumbers in half lengthwise, then slice into half-moon slices. (I never peel Persian cucumbers, but if you use other cucumbers you might want to peel some of the skin off in stripes before you slice them.) Dice tomatoes or cut cherry tomatoes in half to make one cup. (Only make this salad when you have flavorful fresh tomatoes.) Diagonally slice green onion or slice onion to make 1/4 cup, or more if you like onion. Peel and cut up the avocado into small cubes.

Combine the cucumber, tomato, onion, and avocado in a plastic or glass bowl and gently toss together. Add a small amount of balsamic vinegar, enough to barely coat the veggies, and toss again. (I used about a tablespoon of vinegar, which was plenty.) Season to taste with your favorite sea salt and plenty of fresh-ground black pepper.

Banana Braai Salad

Ingredients
(Serves: 5 - 6)

•440 g can SPAR pineapple chunks, well drained
•2 medium bananas, peeled and sliced
•small bunch black or green seedless grapes, rinsed
•100 g SPAR roasted peri-peri cashews
•175 ml SPAR plain low fat yoghurt
•25 ml SPAR pineapple chutney
•salt to taste



Method

1. Combine the fruit and nuts in a salad bowl.
2. Blend the yoghurt, chutney and salt. Pour this dressing over the fruits.
3. Serve chilled as is, or on a pillowpak of SPAR Freshline salad leaves.



Hints and Tips

Pour the drained pineapple syrup into 3 plastic lolly moulds and freeze them. These are popular with the children on hot summer days as an alternative to ice cream.

Potato salad

Potato salad is often covered in mayonnaise. The combination of. yoghurt and mayonnaise makes it lower in fat and even more yummy.



8 medium potatoes in the skin
1tsp (5 ml) salt
pinch of mustard powder
lemon juice and black pepper to taste
½ cup (125 ml) mayonnaise, preferably reduced fat
½ cup (125 ml) plain low-fat yoghurt
1 tbsp (15 ml) chopped fresh parsley
½ red or green pepper, seeds removed and chopped
½ onion, finely chopped (see tip)
1 hard-boiled egg, peeled and chopped (optional)



Place potatoes and ½ tsp of the salt in a pot with water. Bring to the boil and cook until tender. Allow to cool, peel and cut in cubes.
Mix mustard, the rest of the salt, lemon juice, pepper, mayonnaise, yoghurt and parsley.
Mix sauce into potatoes with red pepper and onion.
Sprinkle with egg and serve as a side dish.


Tips

To soften the strong flavour of raw onion, cover with boiling water and allow to stand for a few minutes. Drain well and use as above.
If fresh chives are available, add 2 tbsp chopped chives to the sauce.

Minted baby marrow and rice salad

Main Ingredients

1 handful baby marrows, chopped
1 onion, diced
1 handful sliced green chilli
1 handful chopped garlic
1 glug olive oil , or to taste
2 cups cooked rice
1 handful chopped mint
1 handful parsley, chopped
1 squeeze little lemon or lime, or to taste



•Sauté a few chopped baby marrows, diced onion, sliced green chilli and chopped garlic in
•olive oil.
•Add a few cups of cooked rice and a handful of chopped mint and parsley.
•Squeeze over a little lemon or lime juice and add a glug of olive oil.
•Toss well.

Prawn, Coconut and Mango Summer Salad

Ingredients
(Serves: 6)

•1 bag SPAR Mozambique pink prawn tails thawed (750 g)
•375 ml SPAR long grain parboiled rice
•5 ml salt
•½ can SPAR coconut cream
•¼ bottle SPAR mango chutney
•1 bunch fresh mint, rinsed and shredded
•2 ripe mangoes, cubed
•½ bunch fresh dhania (coriander), rinsed and coarsely chopped
•1 medium red onion, finely diced
•salt and freshly ground black pepper to taste
•SPAR olive oil
•Salt and freshly ground black pepper


Method

1. Boil the rice in salted water for +-20 minutes, or until the grains are swollen and tender, and all the water is absorbed.
2.Stir in the coconut cream, chutney and mint. Set aside to cool.
3.Flash-fry the prawns in two batches, in a little heated olive oil, for 3 minutes, until they turn whitish-pink and opaque. Set them aside to cool to room temperature.
4.Add the prawns to the rice, along with the cubed mango, dhania and onion. Check seasoning and chill before serving.


Hints and Tips

To cube the mango easily, slice off both rounded sides, from the stalk end.
On each of the two slices, cut in two directions, down to the skin, through the flesh.
Hold a slice on both ends, and pull downwards to semi- invert the skin, so the cubes become exposed and easy to manoeuvre off the skin with the flat side of the knife, directly into the bowl.
When mangoes are out of season, used canned mangoes but drain off the syrup really well.
If you enjoy a hotter dish, include 2 finely slivered chillis when flash-frying the prawns.

How to cook a soft-boiled/hard-boiled egg

Preparation method


There is a great debate and many points of view on how to boil the perfect egg.

However, there are a few points that all the experts agree on:


•Always cook a fresh egg and one that is at room temperature (not straight out of the fridge).
•Use a small pan, so that the eggs do not have room to move.
•Start with cold water and only just cover the eggs by 1cm.
•Always use a kitchen timer avoid using your watch or clock.
•Never use fast boiling water; a gentle simmer is all they need.
•Never boil eggs longer than necessary as the yolks turn dark and rubbery.


Place eggs into a small saucepan and cover with cold water. Bring to the boil over medium heat. Reduce heat and simmer for:

2 minutes - Really soft runny eggs
3 minutes - White just set and yolk that is creamy
4 minutes - White and yolk perfectly set with yolk that is creamy
5 minutes - White is set and yolk is soft
6 minutes - White and yolk cooked all the way through

Remove the eggs with a slotted spoon and transfer to egg cups. Slice off tops and serve with buttered fingers (soldiers) of freshly toasted bread.