❤ ❤ ❤Jalebi❤ ❤ ❤
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We have long been advised by diet experts to eat fruit and vegetables daily for a healthy lifestyle – to get our ‘five a day’.
However, a new study is suggesting people eating up to seven daily servings can cut the risk of death by 42 per cent.
Salad has often been promoted as a healthy meal choice – but why?
Indian-spiced Roasted Potato and Chickpea Salad
Ingredients:
Ingredients:
Ingredients:
Ingredients:
Ingredients:
However, a new study is suggesting people eating up to seven daily servings can cut the risk of death by 42 per cent.
Salad has often been promoted as a healthy meal choice – but why?
- Salad is an easy way of eating lots of fruit and veg in a single dish
- It is inexpensive, simple to make and there are endless varieties to try
- Fruit and veg, especially raw, are high in fibre, which can help lower cholesterol and help lose or maintain weight
- Salad is high in antioxidants, which is good for your heart and fights cancer
- It can help cut calories if you make salad part of a meal
Indian-spiced Roasted Potato and Chickpea Salad
Ingredients:
- 900g white/sweet potatoes (peeled, diced)
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 250g chickpeas
- 6 sliced red onions
- 75g chopped fresh coriander
- 3 tbsp apple cider vinegar
- 1 tbsp Dijon mustard
- 1 small clove garlic, minced
- 1/2 tsp minced ginger
- 3/4 tsp ground cumin
- 1/4 tsp salt
- 1/4 tsp ground coriander
- 1/4 tsp red chilli powder
- 3/4 tsp turmeric
- 1/3 cup olive oil
- Pre-heat oven to 220°C.
- Mix potatoes, oil, salt and pepper. Spread the potato onto a foil-lined baking sheet. Roast in oven for 30 minutes or until fork-tender and golden. Cool for 5 minutes.
- In a bowl, whisk vinegar, mustard, garlic, ginger, cumin, salt, coriander, red chilli powder and turmeric. Then gradually whisk in oil.
- Mix half of the vinaigrette with the potatoes. Stir in chickpeas, onions and coriander. Let cool. Mix in remaining vinaigrette just before serving.
Ingredients:
- 2 small red beetroot
- 2 baby aubergine
- 2 bulbs fennel, trimmed
- 2 tbsp olive oil
- 1/2 tsp salt
- pinch of cumin seeds
- 225g halloumi cheese, sliced
- 500 ml Quinoa (prepared from 132 g dry)
- 115g baby rocket leaves
- 2 oranges, peeled and sliced
- 75g whole almonds
- 1 tbsp honey
- 1/2 tsp chilli powder
- 1/4 tsp salt
- Pinch cayenne pepper
- 1 tbsp mustard
- Zest and juice of 1 orange
- 3 tbsp balsamic vinegar
- 2 cloves garlic, minced
- 2 tsp honey
- 1/4 tsp freshly ground pepper
- Pinch salt
- 60 ml olive oil
- Preheat oven to 220°C.
- Wrap each beet and aubergine in foil pouches. Drizzle with oil and cumin seeds. Cut fennel in half through core end and slice into wedges.
- In bowl, mix fennel with 1 tbsp of oil and salt; bake with beet pouch, aubergine on foil-lined baking sheet for 30-45 minutes, turning fennel at halfway point, until fennel is caramelised and beets/aubergines are tender. Let beets/aubergines sit for 15 minutes; peel and slice into wedges.
- Whisk mustard, orange zest, juice, vinegar, garlic, honey, pepper and salt. Whisk in oil.
- Combine almonds, honey, chilli powder, salt and cayenne. Bake nuts in 180°C oven on a baking sheet for 15 minutes, until glazed. Cool; break into pieces.
- Preheat grill pan to high. Brush halloumi with oil. Cook for about 1 minute per side, until golden brown.
- Mix cooked quinoa with fennel, rocket and vinaigrette in a bowl. Divide salad among 4 plates; top with cheese, orange slices and scatter with roasted beets/aubergine. Garnish with Spiced Almonds.
Ingredients:
- 3 small carrots peeled and cut in 2-inch pieces
- 1 bunch radishes, topped and halved
- 3 tomatoes diced
- 1 small cucumber diced
- 4 tsp olive oil
- 1/2 tsp salt
- 1 tsp each of paprika, coriander, cumin, turmeric powder
- ½ tsp fresh green chilli (minced)
- ½ tsp each of fresh ginger and garlic (minced)
- 2 bay leaves, 2 cardamom pods, 2 peppercorns
- 1 lb boneless skinless chicken breasts or 750g mixed beans
- 200g lettuce
- 60g pomegranate seeds
- 75 ml Greek yoghurt
- 2 tbsp crème fraiche
- 2 tbsp lemon juice
- 1 tsp lemon zest
- 2 tsp honey
- 1/4 tsp paprika
- Pinch of salt and pepper
- Mix carrots, radishes, tomatoes, cucumber with 2 tsp oil, 1/4 tsp salt.
- Whisk yoghurt, crème fraiche, lemon juice, zest, honey, paprika, salt and pepper.
- Combine salt, paprika, turmeric, cumin, coriander, chilli, ginger and garlic. Rub mixture all over chicken OR mix with beans. For the chicken, heat oil in large non-stick pan, heat oil, sizzle bay leaves/cardamom/peppercorn, add chicken, cook over medium heat for about 10 minutes. Cool for 5 minutes before slicing.
- Toss lettuce with dressing. Top with roasted carrots, radishes, cucumber, tomatoes and pomegranate seeds. Arrange mixed beans/sliced chicken on top.
Ingredients:
- 60ml olive oil
- 60ml thinly sliced white onion
- 2 tbsp lime juice
- 4 tsp fish or soy sauce
- 1/2 tsp finely grated fresh ginger
- 1 firm semi-ripe mango, peeled and cut into thin strips
- 200g cooked crabmeat, white fish or black beans
- 125g each of red pepper and red onion (cut into thin strips)
- 2 to 6 Thai bird’s eye peppers, finely chopped
- 3 tbsp each of chopped fresh mint and coriander
- 3 tbsp coarsely ground roasted peanuts
- Fresh mint and coriander sprigs
- Fresh red chilli slices
- Heat oil over medium heat; sauté onion until golden brown. Drain on paper towel.
- Whisk lime juice, fish sauce and ginger. Mix in mango, fish or black beans, red pepper, onion and Thai peppers. Toss in chopped mint and coriander.
- Serve topped with fried onions, peanuts, red chilli, mint and coriander.
Ingredients:
- 2 ripe mangoes
- Half pineapple
- 1 can lychees
- 2 tbsp lime juice
- Pinch of salt
- Handful of mint leaves
- Peel and cut mangoes and pineapple into chunks.
- Add lychees and its juice.
- Stir in lime juice and salt.
- Cut mint leaves into fine strips and scatter over fruit.