DRESS IT UP
Whether it’s for the Christmas table or part of your midweek meal, summer calls out for salads. Here are five scrumptious ways to jazz up your leafy greens this season
MANGO CHILLI SALAD DRESSING
MAKES 2 CUPS PREP 15 MINUTES TRY THIS DRESSING WITH A GRILLED PRAWN,
COS LETTUCE AND RED ONION SALAD
2 mangoes, roughly chopped 2 tablespoons sweet chilli sauce 2 tablespoons lime juice 2 tablespoons apple cider vinegar 1 tablespoon light olive oil 1 tablespoon roughly chopped fresh chives
1 Place mango, sweet chilli sauce, lime juice, vinegar, oil and chives in a blender or small food processor. Season with salt and pepper. Blend until smooth and combined. Serve. NUTRITION: (per tablespoon) 115kj; 0.8g fat; 0.1g sat fat; 0.3g protein; 4.4g carbs; 0.5g fibre; 0mg chol; 41mg sodium.
MISO AND TOASTED SESAME DRESSING
MAKES 3⁄ 4 CUP PREP 10 MINUTES (PLUS COOLING) COOK 5 MINUTES
TRY THIS DRESSING WITH A GRILLED CHICKEN AND RICE SLAW
2 tablespoons sesame seeds ½ cup Japanese-style mayonnaise 1½ tablespoons white miso paste 1½ tablespoons rice wine vinegar 2cm piece fresh ginger, roughly chopped 3 teaspoons brown sugar 2 teaspoons soy sauce
1 Cook sesame seeds in a small frying pan over medium-high heat for 2 to 3 minutes or until toasted. Cool for 10 minutes. 2 Place mayonnaise, seeds, miso paste, vinegar, ginger, sugar and soy sauce in a blender or small food processor. Blend until smooth and combined. Serve. NUTRITION: (per tablespoon) 516kj; 12.1g fat; 1.6g sat fat; 1.3g protein; 2.4g carbs; 0.4g fibre; 4mg chol; 348mg sodium.
MAPLE, MUSTARD AND BALSAMIC VINAIGRETTE
MAKES 2⁄ 3 CUP PREP 10 MINUTES TRY THIS DRESSING WITH A GRILLED PORK,
ROASTED PUMPKIN AND SPINACH SALAD
¹⁄³ cup extra virgin olive oil 2 tablespoons maple syrup 2 tablespoons balsamic vinegar 1 small garlic clove, crushed 1 teaspoon wholegrain mustard
1 Place oil, maple syrup, vinegar, garlic and mustard in a screw-top jar. Season with salt and pepper. Secure lid. Shake well to combine. Serve. NUTRITION: (per tablespoon) 436kj; 9.5g fat; 1.5g sat fat; 0.1g protein; 4.8g carbs; 0.2g fibre; 0mg chol; 40mg sodium.
ROASTED RED PEPPER VINAIGRETTE
MAKES 3⁄ 4 CUP PREP 15 MINUTES (PLUS COOLING) COOK 20 MINUTES
TRY THIS DRESSING WITH A BARBECUED LAMB, ROCKET AND GOAT’S CHEESE SALAD
1 large red capsicum 1½ tablespoons extra virgin olive oil 1½ tablespoons red wine vinegar 1 tablespoon fresh oregano leaves 1 small garlic clove, peeled, quartered Pinch of dried chilli flakes
1 Preheat oven to 220°C/200°C fan-forced. Line a baking tray with baking paper. 2 Place capsicum on prepared tray. Drizzle with 2 teaspoons oil. Roast for 15 to 20 minutes, turning halfway, until charred and tender. Cover with plastic wrap. Set aside to cool for 20 minutes. 3 Remove and discard skin and seeds from capsicum. Roughly chop capsicum. Place in a blender or small food processor. Add remaining oil, vinegar, oregano, garlic and chilli. Season well with salt and pepper. Blend until smooth and combined. Serve. NUTRITION: (per tablespoon) 168kj; 3.2g fat; 0.5g sat fat; 0.6g protein; 1.6g carbs; 1.1g fibre; 0mg chol; 27mg sodium.
SWEET BASIL AND CITRUS DRESSING
MAKES 2⁄ 3 CUP PREP 10 MINUTES TRY THIS DRESSING WITH A POACHED
SALMON, TOMATO AND ASPARAGUS PASTA SALAD
½ cup fresh basil leaves ¼ cup extra virgin olive oil ¼ cup orange juice 1 tablespoon lemon juice 1 teaspoon dijon mustard ½ teaspoon fennel seeds, toasted ¼ teaspoon caster sugar
1 Place basil, oil, orange and lemon juice, mustard, fennel seeds and sugar in a blender or small food processor. Season well with salt and pepper. Blend until smooth and combined. Serve. NUTRITION: (per tablespoon) 295kj; 7.3g fat; 1.1g sat fat; 0.2g protein; 1.1g carbs; 0.5g fibre; 0mg chol; 38mg sodium.
+ All of these dressings can be made up to 2 days ahead. Store in an airtight container in the fridge.