We give a few of our favourite salads a nourishing refresh – toss them together for a satisfying lunch or dinner
Clever swaps are the secret to these easy salads. Make a creamy pesto using HEART-HEALTHY avocado, or create a dressing with fresh herbs and buttermilk for a BOOST of calcium and probiotics.
chicken and zucchini noodle salad with creamy avocado pesto
1 litre chicken stock
1 onion, quartered
4 bay leaves
500g chicken breast fillets
4 zucchini (courgette) (600g), spiralised or thinly sliced using
a mandoline or julienne peeler
250g sugar snap peas, trimmed and halved avocado and basil pesto 1 small avocado
1 cup basil leaves, plus extra to serve
½ cup (125ml) water
1 tablespoon lemon juice
⅓ cup (25g) finely grated parmesan, plus extra to serve sea salt and cracked black pepper Place the stock, onion and bay leaves in a medium saucepan over high heat and bring to the boil. Reduce heat to low, add the chicken and cook for 15–18 minutes or until cooked through. Remove the chicken, set aside to cool slightly and shred.
To make the avocado and basil pesto, place the avocado, basil, water, lemon juice, parmesan, salt and pepper in a medium jug and, using a hand-held blender, blend until smooth.
Place the zucchini, chicken, sugar snap peas and pesto in a large bowl and toss to combine. Divide between bowls and top with the extra parmesan, extra basil, salt and pepper to serve. SERVES 4.
fennel waldorf salad with buttermilk dressing and candied walnuts
1 cup (100g) walnuts, roughly chopped ¼ cup (90g) honey
2 tablespoons linseeds (flaxseeds) sea salt and cracked black pepper 2 tablespoons chopped chives
¼ cup dill sprigs
½ cup (125ml) buttermilk
3 sticks celery, thinly shaved
2 baby fennel bulbs, thinly shaved 1 Granny Smith apple, thinly sliced 80g Stilton cheese, crumbled Heat a small non-stick frying pan over medium heat. Add the walnuts and cook, stirring, for 2–3 minutes or until lightly toasted. Add the honey, linseeds, salt and pepper and cook for 3–4 minutes or until the honey is bubbling. Spread on a baking tray lined with non-stick baking paper, refrigerate for 10 minutes or until cool and set, and chop.
Place the chives, dill, buttermilk, salt and pepper in a small jug and, using a hand-held blender, blend until smooth. Set aside.
Place the celery, fennel and apple on a serving plate and toss to combine. Top with the dressing, cheese and walnuts to serve. SERVES 4.
super green broccoli tabouli
600g broccoli, roughly chopped
2 Lebanese cucumbers, thinly sliced
1 cup flat-leaf parsley leaves, chopped
1 cup mint leaves, chopped
1 cup (100g) mung bean sprouts
½ cup (100g) pepitas (pumpkin seeds), chopped ⅓ cup (65g) marinated goat’s cheese apple cider dressing ⅓ cup (80ml) apple cider vinegar 2 tablespoons extra virgin olive oil 1 tablespoon honey sea salt and cracked black pepper Place the broccoli in a food processor and process until finely chopped. Heat a large non-stick frying pan over high heat, add the broccoli and cook, stirring, for 1–2 minutes or until just cooked through. Set aside to cool completely.
To make the apple cider dressing, place the vinegar, oil, honey, salt and pepper in a small bowl and stir to combine. Set aside.
Place the broccoli, cucumber, parsley, mint, sprouts, pepitas and dressing in a large bowl and toss to combine. Top with the goat’s cheese to serve. SERVES 4.
lemongrass tofu noodle salad
4 kaffir lime leaves
1 stalk lemongrass, whitew part only, chopped 2 teaspoons fish sauce
5cm-piece ginger, peeled and chopped
1 teaspoon sea salt flakes
1 cup (250ml) coconut cream
500g firm tofu, cut into 3cm pieces
200g green tea noodles+
3 cups (75g) kale leaves, shredded
2 teaspoons toasted sesame seeds
2 cucumbers, chopped
2 long green onions (scallions), shredded
1 avocado, quartered coriander (cilantro) leaves and lime wedges, to serve Place the kaffir lime leaves, lemongrass, fish sauce, ginger and salt in a small food processor and process until finely chopped. Add the coconut cream and pulse to combine. Place half the lemongrass mixture in a large bowl. Add the tofu and toss to coat. Set aside for 10 minutes to marinate.
While the tofu is marinating, cook the noodles in a large saucepan of boiling water for 3 minutes or until cooked. Drain and refresh under cold water.
Heat a large frying pan over high heat, add the tofu and cook for 8–10 minutes or until lightly golden.
Divide the noodles, tofu, kale, sesame seeds, cucumber, onion and avocado between bowls. Top with the remaining lemongrass mixture and coriander and serve with lime wedges. SERVES 4.
+ Green tea noodles are available from Asian grocery stores and some supermarkets.