Salad and vegetable recipes

Greek salad
Thai beef salad
Butternut pumpkin in orange
Three bean salad (A Tomorrow People recipe)
Thai fish and mango salad
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Greek salad

10 minutes preparation, 14 serves of vegies in this recipe.

1 cucumber, peeled, seeded and cubed
½ red onion, sliced
4 ripe tomatoes, cut into wedges
12 black olives
125g reduced-fat feta cheese, diced
1 spring onion, sliced
2 handfuls English spinach leaves, washed and drained
2 tablespoons parsley, chopped
½ cup reduced-fat Greek salad dressing

Combine ingredients in a serving bowl and mix well.

Serves 6.

Hint: A great accompaniment to any grilled or barbecued meats, fish or chicken.
Variation: For variation add 185g can tuna, drained.
Recipe from Healthy Food Fast Cookbook©, State of Western Australia, 2010. Reproduced with permission.

Thai beef salad

20 minutes preparation + 5 minutes cooking, 11 serves of vegies in this recipe.

400g lean rump, or fillet of beef
Olive or canola oil spray

Dressing

Juice of 2 limes (or 1/3 cup of lemon juice)
1 tablespoon caster sugar dissolved in 1 tablespoon boiling water
2 tablespoons Thai fish sauce
1 red chilli, seeded and finely chopped
1 tablespoon chopped mint
1 tablespoon chopped coriander

Salad

6 lettuce leaves, shredded
2 tomatoes, cut into wedges
1 small cucumber, sliced
1 small red onion, finely sliced into rings
2 radishes, thinly sliced
8 mint leaves
8 coriander leaves

Red chilli, seeded and finely chopped (optional) . Grill or pan-fry (in a non-stick pan sprayed with a little oil) the beef rare. Cool and slice thinly. Combine dressing ingredients and pour over the beef. Mix salad ingredients together. Top with beef and dressing. Serve immediately.

Serves 4.

Hint: The beef is best served rare but can be cooked to your liking.
Recipe from Healthy Food Fast Cookbook©, State of Western Australia, 2010. Reproduced with permission.

Butternut pumpkin in orange

5 minutes preparation + 8 minutes cooking, 4 serves of vegies in this recipe.

300g butternut pumpkin, peeled and thickly sliced
2 tablespoons honey
Juice of 1 orange
½ teaspoon ginger, freshly grated or ¼ teaspoon powdered ginger (optional)

Place pumpkin in an ovenproof dish. Combine honey, orange juice and ginger and pour over pumpkin. Microwave on HIGH (100%) for 5-8 minutes or bake in oven at 180˚C for 35-45 minutes, or until tender.
Serves 4.

Variation: Substitute sweet potato or sliced carrots for pumpkin.
Recipe from Healthy Food Fast Cookbook©, State of Western Australia, 2010. Reproduced with permission.

Thai fish and mango salad

Serves 4

Ingredients

2 small mangoes
2 tablespoons sweet chilli sauce
2 Lebanese cucumbers
1 tablespoon grated light palm sugar or brown sugar
1 red capsicum, roasted, peeled and cut into thin strips
4 fillets (about 260 g) blue eye cod
2 tablespoons fresh mint sprigs
1 tablespoon peanut oil
2 tablespoons fresh coriander sprigs
2 tablespoons unsalted peanuts, roughly chopped
80ml lime juice
1 tablespoon fresh ginger, grated
2 tablespoons fish sauce

Method

Peel the mangoes and slice the flesh into thin strips. Run a vegetable peeler down the length of the cucumber to form long ribbons and put in a bowl with the capsicum, mint and coriander. Toss, cover and refrigerate while preparing the rest of the salad.
Put the lime juice, ginger, fish sauce, sweet chilli sauce and palm sugar in a jug and whisk to combine.
Preheat a char grill, lightly brush the fish fillets with the peanut oil and cook over a high heat for 3–4 minutes on each side or until cooked. Place some of the salad on each plate and top with fish fillets.
Drizzle the dressing over the fish and salad. Serve sprinkled with peanuts.

Recipe from the Heart Foundation’s Deliciously Healthy Cookbook (page 70).

To purchase your own Heart Foundation cookbook, please call 1300 36 27 87 or go to Heart Foundation.