Healthy Salad Recipes

1. Beetroot salad (also known as red beets or garden beets)

Beetroot is rich in anti-oxidants and nutrients like magnesium, sodium, potassium, vitamin C and betain. Betain reduces hypertension.

Ingredients:

2 bunches large beetroot
1 onion, chopped
100 ml (1/3 cup) wine vinegar
100 ml (1/3 cup) sugar

Method:

Wash the beetroot. Cut off leaves but do not remove the roots. Cover with water in a large pot and bring to the boil. Boil steadily until beetroot is soft. Peel and grate.
Add the rest of the ingredients and stir well. Cover.
Can be kept in fridge for 1 week.

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2. Onion salad

Onions are a very good source of vitamin C and a good source of vitamin B6, potassium and manganese.

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Ingredients:

1 k (2.2 lb) small onions, cleaned. ( Or large onions, peeled and roughly chopped)

Sauce ingredients:

250 ml (1 cup) of each of water, sugar and white wine vinegar
2 beaten eggs
12.5 ml (2 1/2 teaspoons) dry mustard powder
15 ml (1 tablespoon) cornstarch, mixed with a little water

Method:

Boil onions in salted water until fairly soft. Drain.

Combine all the sauce ingredients (except the cornstarch).
Heat very slowly, stirring all the time.
After about 15 minutes, the eggs should be cooked and the sauce slightly thickened.
Heat until boiling and stir in the cornstarch mixture.
Pour over the onions and allow to cool.
Can be kept in fridge for 1 week.

3. Three-bean salad

Beans provide most of the amino acids of protein and, combined with brown rice or whole wheat which contain the balance, form an alternative protein. Added advantages are that they have soluble fibre which keeps the blood sugar low, and that they tend to lower the harmful cholesterol in your blood.

Any bean can be substituted for those given in the recipe. I used red kidney beans, cannellini and butter beans.

Ingredients:

1 tin baked beans (can, 368g orĀ  13 oz)
1 tin butter beans
1 tin green beans
1 onion, chopped
1/2 green bell pepper, chopped (or red or yellow)
3 teaspoons dried basil
1 teaspoon dry mustard
1/2 teaspoon Aromat
1/3 cup oil
1/3 cup vinegar
1/3 sugar

Method:

Wash beans in colander under running cold water.
Add the rest of the ingredients and stir well.
Mix the salad 24 h before required and stir frequently.

4. Brown rice salad

Brown rice is a whole grain in that only the outermost layer, the hull, is removed. It is rich in vitamins B1, B3 and B6, iron, manganese, phospherus, dietary fibre and essential fatty acids.

Ingredients:

1 cup raw brown rice
1 tin (can) apricots
1 teaspoon curry powder
1 teaspoon garlic flakes
2 tablespoons raisins
salt to taste
1 onion, chopped
1 green pepper, chopped
a few gherkins, finely chopped
mayonnaise
1 pkt Orley Whip

Method:

Wash rice and soak in water for 1/2 hour.
Drain apricots, reserving juice and chopping the fruit.
Mix juice with water to measure 2 1/2 cups.
Cook rice and raisins in water/juice, adding curry powder, garlic flakes and salt.
Allow to cool and mix in onion, pepper and gherkins.
Beat Oley Whip until thick and mix with mayonnaise to taste.
Pour over rice and mix well.

5. Mediterranean red pepper and olive salad

Red bell peppers are good sources of vitamins A and C. Olives are rich in fatty acids and low in carbs and calories.

Ingredients:

1 large red bell pepper, roughly chopped
3/4 cup olives
1/2 an onion, chopped
a few lettuce leaves, torn into pieces
1/2 cup raw mushrooms, sliced (optional)
1/2 cup Feta cheese, cut into blocks (optional)
1 teaspoon chopped garlic
1 tablespoon olive oil
1 tablespoon red Balsamic vinegar
black pepper to taste

Method:

Mix well together.

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Posted in: Recipes by on April 6, 2013 @ 3:48 pm

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