Salad

Corn & Pea Salad with Feta

| roeliaschoeman

I love a good corn salad – maybe because I am kinda a ‘quanity over quality’ person! LOL!  Okay, not that I’m saying that I don’t value quality – and also I am NOT saying that corn is nothing more than a bowl full of empty quanity!  Hahaha!  So maybe I must just shut up now!  🙂

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200g frozen corn (I just poured boiling water over and leave it to stand for about 10 – 15 minutes, no cooking required)

70 g frozen peas (using the same ‘no-cook’ trick as above!)

1/4 chopped onion

1/4 chopped green pepper

30ml low fat mayo

15ml sweet chili sauce

20g chopped peppadews

Salt and Pepper to taste

30g low fat feta

Lettuce to serve

 

 

1 Serve – 2 CC, 1 Prot, 1 Fat, 2 Veg

 

2 Potato Salad

| roeliaschoeman

20160127_133844.jpg100g baby potatoes, quartered

100g sweet potatoes, cubed (small to medium cubes – if the cubes are too large it may not cook through properly)

Smoked paprika (2 ml – can be quite strong, so be careful)

Cayenne pepper (to taste)

Salt and Pepper to taste

1 boiled egg, quartered

1 small spring onion, chopped

3 small gherkins, sliced

a handful (or two) lettuce and fresh herbs (mix)

30ml low fat mayonnaise

15ml lite chutney

Place baby potatoes and sweet potatoes in an oven bag, mix with spices and seasoning and bake in the oven at 180C for about 30 minutes until soft.  Set aside to cool.

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Once cool, assemble salad.  Make a bed of lettuce first.  Mix gherkins, spring onions and potatoes gently (so that potatoes doesn’t break).  Spoon on top of lettuce.  Place egg quarters on top.  And serve dressing(mayo and chutney mix) on the side.

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Serves 1:  2 CC, 1 Prot, 1 Fat, 2 Veg

Barley, Mushroom and Green Bean Salad

| roeliaschoeman

Yesterday’s lunch! The last of my pre-cooked batch of pearl barley used! Managed to get 3 full meals out of it, so planning does save you lots of time and effort! 🙂

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Adapted from “Closet Cooking”

100g cooked pearl barley

100g green fresh green beans (I just poured some boiling water on it, and left it to stand for about 10 minutes – no cooking needed)

150g mushrooms (I marinated a batch of mushrooms – ovenroasted it for about 30 minutes, put it in a glass bottle and poured some white vinegar (about 150ml) over it, leaving it to stand in the fridge for a couple of hours)

1/2 small red onion, thinly sliced

A sprinkling of thyme and rosemary (I used dried herbs)

30g low fat feta

Salt and Pepper to taste

10ml white vinegar

5ml olive oil (lemon infused, but you can use normal olive oil with maybe a dash of lemon juice instead)

Lettuce to serve

 

This salad is very tasty if made in advance – to give the flavours of the olive oil, vinegar and marinated mushrooms to develop a bit.  So try to make it the night before.

Mix all the ingredients except the feta and lettuce together.  Once ready to serve, stir in the feta and serve on a bed of lettuce.

 

 

Mediterranean Barley Salad

| roeliaschoeman

This was yesterday’s lunch!  I’m sure you figured out that pearl barley is my newest obsession!  😉  I cooked a large batch a few days ago and froze it into portions – specifically to have it on hand to ‘experiment’ with.  That is my challenge for the week – to make 3 x brand new barley recipes!  Maybe you can try it – find a healthy ingredient that you don’t use THAT often, and see if you can get a few recipe ideas of how to cook/prepare it?

100g cooked barley
25g sliced red onion
50g cherry tomatoes, halved
150g chopped red, yellow and green pepper
30g low fat feta
2 tablespoons chopped fresh parley
8 pitted olives

Dressing: 25ml lemon juice & 25ml red wine vinegar

Mix all the ingredients together and serve!

Serves 1 – 2CC, 1 Protein, 1 Fat, 2.5 Veg

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Christmassy Barley, Butternut and Cranberry Salad

| roeliaschoeman

photogrid_1451050431109.jpgAnother dish from Christmas Lunch 2015!  Lovely colours, isn’t it?  🙂  (Pictured on the right – apologies, not a good photo!)

 

Serves 6

600g cooked barley

500g butternut cubes (raw weight), oven roasted

60g dried cranberries

100g chopped red onion

30g mixed seeds and nuts

Freshly ground sea salt and black pepper to taste

 

Dressing:

75ml balsamic vinegar

20ml olive oil

20ml honey

 

Mix all the ingredients together, serve dressing on the side

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Per person:   2 CC, 1 Fat, 1/2 Fruit (actually less, not sure if we need to count it?), approx 1 Veg

 

 

 

Watermelon, Feta and Rocket Stacks

| roeliaschoeman

I know I have’nt posted in a while!  Sharing some of my Xmas lunch recipes 🙂

This was the starter served, soooo easy – and it looks very pretty, if I do say so myself!  🙂

Slice watermelon in slices (about 3 – 4 cm thick)

Using a cookie cutter, cut out a shape/serving per person.

Dress with fresh rocket, feta and balsamic reduction

 

Watermelon:  about 100g per person

15g low fat feta per person

1/2 handful fresh rocket per person

serve with balsamic reduction and freshly ground black pepper

 

Fresh and easy!  Ideal for our hot South African summer!

 

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Barley Salad with Roasted Butternut & Apple

| roeliaschoeman

I felt like trying something different for lunch – and boy, this was delicious and filling!  🙂

250g roasted butternut (cut into cubes, roast on medium heat oven for about 35 minutes – until soft) – cooled down

Roasted Apple (100g apple, cut into thin slices, roasted on medium heat for about 25 minutes – before to release the flavour and crisp it up a little bit) – cooled down

140g cooked barley – cooled down

30g low fat feta

Dressing:  5ml olive oil with red wine vinegar (about 20ml – but you can adjust to taste – enough to stir mix with barley so that it isn’t too dry), alternatively you can use 30ml low fat mayonnaise

Salt and Pepper

Lettuce to serve

 

Mix dressing with barley

Place lettuce at bottom of the salad bowl/dish

Stir butternut into barley mix, season to taste

Place butternut and barley mixture on to of lettuce bed

Top with crumbed feta and apple slices

 

Serves 1:  2 CC, 1 Protein, 1 Fruit, 3 Veg, 1 Oil

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Smoked Snoek and Brown Rice Salad

| roeliaschoeman

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70g smoked snoek, flaked

140g cooked brown rice

100g cherry tomatoes (I used Woolies’ exotic tomatoes – beautiful colours!)

20g chopped onion

30ml low fat mayo

Salt and Pepper to taste

 

Lettuce and chopped fresh parsley to serve

 

Mix all the ingredients together and serve on a bed of lettuce with fresh chopped parsley

 

Serves 1:  2 CC, 1 Prot, 1.5 Veg, 1 Fat

Pea and Feta Pasta Salad

| roeliaschoeman

Adapted from Martha Stewart

100g cooked pasta
100g snowpeas (blanched – cut sideways, pour boiling water over and leave for about 5 min, then drain)
75g chopped yellow peppers
25g sliced red onion
30g low fat feta
Handful chopped fresh basil
Salt and pepper to taste
Lettuce to serve

Dressing
5ml basil infused olive oil
60ml white vinegar
Knifepoint fresh, chopped garlic

Serves 1 – 2 CC, 2 Veg, 1 Prot, 1 Fat

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Mexican Rice Salad

| roeliaschoeman

70g cooked brown/wild rice

100g corn kernels

10og cherry tomatoes

50g chopped green pepper

130g tinned baked beans (drained, so that it isn’t too ‘saucy’)

5ml lemon infused olive oil (or just add a few drops of lemon juice to plain olive oil)

a sprinkling of smoked paprika and cayenne pepper

Salt and Pepper to taste

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This salad is lovely and colourful!  You can pack it in layers in a clear bowl, or mix it all together, served on a bed of lettuce like I did 🙂

Serves 1: 2 CC, 1 Prot, 1.5 Veg, 1 Fat