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

Super Food Ideas - - CHRISTMAS SALAD DRESSINGS -

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.

Cook’s note:

+ All of these dress­ings can be made up to 2 days ahead. Store in an air­tight con­tainer in the fridge.

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