Creamy Potato Salad

Tossing potatoes with a little good vinegar while they are still warm infuses them with flavor. Capers, gherkins and a touch of anchovy give this old-fashioned salad a piquant finish, while red bell pepper and celery give it an appealing crunch.

12 servings, 1/2 cup each

Active Time: 30 minutes
Total Time: 1 1/4 hours (including 1/2 hour chilling time)

Ingredients

• 2 large eggs
• 1 1/2 pounds fingerling potatoes, or other small waxy thin-skinned potatoes (about 10), scrubbed
• 1/2 cup reduced-fat mayonnaise, or soy mayonnaise
• 1/2 cup low-fat plain yogurt
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon anchovy paste
• Freshly ground pepper, to taste
• 2 tablespoons white-wine vinegar or rice vinegar
• 1/2 teaspoon salt, or to taste
• 1 medium red bell pepper, seeded and diced (1 1/2 cups)
• 1/2 cup finely diced red onion
• 1/2 cup chopped celery, (1-2 stalks)
• 1/4 cup chopped fresh parsley
• 2 tablespoons diced gherkin pickles
• 2 tablespoons drained capers, rinsed
• 1 tablespoon chopped fresh chives

Preparation

1. Hard-cook eggs (see Tip). Peel eggs and chop coarsely.
2. Meanwhile, place potatoes in a large saucepan, cover with lightly salted water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, covered, until just tender, 15 to 20 minutes. Drain; let cool for about 10 minutes.
3. Meanwhile, whisk mayonnaise, yogurt, oil, anchovy paste and pepper in a small bowl until smooth.
4. Cut potatoes into cubes and place in a large bowl. Add vinegar and salt; toss gently to coat. Add bell pepper, onion, celery, parsley, gherkins, capers, chives, chopped eggs and the mayonnaise mixture; toss to coat well. Cover and refrigerate until chilled, at least 30 minutes.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• To Make Hard-Cooked Eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the barest simmer for 10 minutes. Pour off hot water and run cold water over the eggs until completely cooled. To peel, crack the shell, then roll egg between your palms to loosen shell. Peel, starting at the large end. Rinse under cold water or dip in water to remove bits of shell.

Nutrition

Per serving: 119 calories; 5 g fat ( 1 g sat , 2 g mono ); 40 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 4 g protein; 1 g fiber; 321 mg sodium; 97 mg potassium.
Nutrition Bonus: 42 mg Vitamin C (70% dv), 20% dv Vitamin A.
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 fat

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

 

Tex-Mex Summer Squash Casserole

Chiles and cheese turn mild summer squash into a zesty, satisfying casserole. The jalapenos make this dish quite hot; if you prefer a milder version, use a second can of diced green chilies instead.

12 servings

Active Time: 20 minutes
Total Time: 1 1/2 hours

Ingredients

• 2 1/4 pounds summer squash, quartered lengthwise and thinly sliced crosswise (about 10 cups)
• 2/3 cup finely chopped yellow onion
• 1 4-ounce can chopped green chiles
• 1 4-1/2-ounce can chopped jalapenos, (about 1/2 cup), drained
• 1/2 teaspoon salt, or to taste
• 2 1/4 cups grated extra-sharp Cheddar cheese, (about 7 ounces), divided
• 1/4 cup all-purpose flour
• 3/4 cup mild salsa
• 4 scallions, thinly sliced, for garnish
• 1/4 cup finely chopped red onion, for garnish

Preparation

1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Combine squash, onion, chiles, jalapenos, salt and 3/4 cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish and cover with foil.
3. Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1 1/2 cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat, covered, at 350°F for about 40 minutes. Garnish just before serving.

Nutrition

Per serving: 101 calories; 5 g fat ( 3 g sat , 0 g mono ); 15 mg cholesterol; 9 g carbohydrates; 5 g protein; 3 g fiber; 217 mg sodium; 265 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value).
Carbohydrate Servings: 1/2

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

 

Grilled Eggplant & Portobello Sandwich

Looking for a vegetarian option for your next cookout? This grilled eggplant and portobello sandwich is our answer. For extra flavor, we top it with slices of garden-fresh tomato and spicy arugula. Serve with a mixed green salad.

4 servings

Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

• 1 small clove garlic, chopped
• 1/4 cup low-fat mayonnaise
• 1 teaspoon lemon juice
• 1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds
• 2 large or 3 medium portobello mushroom caps, gills removed (see Tip)
• Canola or olive oil cooking spray
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 8 slices whole-wheat sandwich bread, lightly grilled or toasted
• 2 cups arugula, or spinach, stemmed and chopped if large
• 1 large tomato, sliced

Preparation

1. Preheat grill to medium-high.
2. Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.
3. Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.
4. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

Tips & Notes

• Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.

Nutrition

Per serving: 250 calories; 7 g fat ( 1 g sat , 3 g mono ); 4 mg cholesterol; 39 g carbohydrates; 10 g protein; 9 g fiber; 688 mg sodium; 789 mg potassium.
Nutrition Bonus: Potassium (22% daily value), Folate (20% dv), Magnesium & Vitamin C (18% dv).

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Seven-Layer Salad

This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper & tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.

This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.

10 servings, about 1 cup each

Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 8 cups shredded romaine lettuce
• 1 cup frozen peas, thawed
• 1 medium yellow bell pepper, diced
• 1 cup halved grape tomatoes , or quartered cherry tomatoes
• 1 cup sliced celery
• 1/2 cup sliced scallions
• 3/4 cup nonfat plain yogurt
• 3/4 cup low-fat mayonnaise
• 2 teaspoons cider vinegar 
• 1-2 teaspoons sugar
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1/2 cup thinly sliced fresh basil
• 3 strips cooked bacon, crumbled

Preparation

1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.

Nutrition

Per serving: 84 calories; 4 g fat ( 1 g sat , 0 g mono ); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv).

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Oven-Baked Zucchini Sticks

Our oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping.

4 servings

Active Time: 20 minutes
Total Time: 40 minutes

Ingredients

• Canola or olive oil cooking spray
• 1/2 cup whole-wheat flour
• 1/2 cup all-purpose flour
• 2 tablespoons cornmeal
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
• 2 large egg whites, lightly beaten

Preparation

1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

Nutrition

Per serving: 127 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.
Nutrition Bonus: Potassium (15% daily value).

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Grilled Corn Salad with Black Beans & Rice

Southwestern flavors star in this perfect salad.

4 main-dish or 6 side-dish servings

Active Time: 30 minutes

Total Time: 1 hour

Ingredients

• 2/3 cup short-grain brown rice
• 1 15-ounce can black beans, rinsed
• 3 large ears corn, husked
• 2 medium red onions, cut into 3/8-inch-thick slices
• 1 green bell pepper, cored and quartered lengthwise
• 1 small ripe avocado
• 1/2 cup hot tomato salsa, preferably chipotle
• 1/2 cup orange juice
• 1/3 cup lime juice
• 3 tablespoons chopped fresh cilantro
• 1 tablespoon canola oil
• 3/4 teaspoon ground cumin
• Salt & freshly ground pepper, to taste
• Baked tortilla chips, (optional)

Preparation

1. Cook rice in a large pot of boiling salted water, until al dente, 25 to 30 minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.
2. Meanwhile, preheat grill.
3. Oil the grill rack (see Tip). Grill corn, onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.
4. Cut kernels from cobs (see Tip) and add to reserved rice and beans. Dice the bell pepper and half the onions; add to the rice mixture. Place the remaining onions in a mixing bowl. Peel and dice avocado; add half to rice mixture and half to the bowl with sliced onions.
5. Whisk salsa, orange juice, lime juice, cilantro, oil and cumin in a small bowl. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with sliced onions and avocado. Toss the rest with rice mixture.
6. Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.

Tips & Notes

• To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
• To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Nutrition

Per serving: 421 calories; 11 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 72 g carbohydrates; 0 g added sugars; 13 g protein; 12 g fiber; 275 mg sodium; 779 mg potassium.
Nutrition Bonus: Vitamin C (103% daily value), Potassium (22% dv), Folate (16% dv).
Carbohydrate Servings: 4

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Zucchini Rice Casserole

This cheesy baked rice casserole is packed with succulent vegetables. Plus we substitute brown rice for white, reduce the cheese by half and swap turkey sausage for pork sausage.

12 servings, about 1 cup each

Active Time: 40 minutes
Total Time: 2 hours

Ingredients

• 1 1/2 cups long-grain brown rice
• 3 cups reduced-sodium chicken broth
• 4 cups diced zucchini , and/or summer squash (about 1 pound)
• 2 red or green bell peppers, chopped
• 1 large onion, diced
• 3/4 teaspoon salt
• 1 1/2 cups low-fat milk
• 3 tablespoons all-purpose flour
• 2 cups shredded pepper, Jack Cheese, divided
• 1 cup fresh or frozen (thawed) corn kernels
• 2 teaspoons extra-virgin olive oil
• 8 ounces turkey sausage, casings removed
• 4 ounces reduced-fat cream cheese , (Neufchâtel)
• 1/4 cup chopped pickled jalapeños

Preparation

1. Preheat oven to 375°F.
2. Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
3. Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
4. Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
5. When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños.
6. Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

Tips & Notes

• Make Ahead Tip: Prepare through Step 5; cool, cover and refrigerate for up to 1 day. To finish, bake at 375°F until the casserole is hot and the cheese is melted, about 45 minutes.

• Tip: To remove corn from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Nutrition

Per serving: 248 calories; 9 g fat ( 5 g sat , 1 g mono ); 34 mg cholesterol; 29 g carbohydrates; 13 g protein; 2 g fiber; 491 mg sodium; 273 mg potassium.
Nutrition Bonus: Vitamin C (56% daily value), Vitamin A (20% dv), Calcium (16% dv).
Carbohydrate Servings: 2 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Baked Parmesan Tomatoes

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

4 servings

Active Time: 5 minutes
Total Time: 20 minutes

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving: 91 calories; 6 g fat ( 2 g sat , 4 g mono ); 4 mg cholesterol; 6 g carbohydrates; 3 g protein; 2 g fiber; 375 mg sodium; 363 mg potassium.
 
Carbohydrate Servings: 1/2


Nutrition Note: What you get: Vitamins A & C, potassium, calcium.
 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Spring panzanella

Prep time: 10 min

Cook time: 10 min

Serves: 2

Silvana Franco makes a quick and simple Italian bread salad with asparagus – a perfect light lunch dish for spring

Ingredients

• 1 bunches asparagus, woody ends snapped off
• 1 thick slices sourdough bread
• olive oil
• 400 g canned cannellini beans, drained and well rinsed
• 1/2 red onion, thinly sliced
• 4 plum tomatoes
• 1 tbsp balsamic vinegar
• 1 pinches light muscovado sugar
• 2 sprigs soft thyme, leaves only
• 1 large bunches flat-leaf parsley, leaves only, roughly chopped

Method

1. Cook the asparagus in a pan of salted boiling water for 3 minutes.

2. Meanwhile, heat a griddle pan. Drizzle the bread with some olive oil and cook on the griddle pan for a few minutes on each side until nicely browned.

3. Drain the asparagus, toss in a little oil and sea salt and cook on the hot griddle for a few minutes until charred in places.

4. Toss the beans and onion in a bowl. Halve the tomatoes and squeeze the juice and seeds onto the beans and onion, then tear the flesh into pieces and add. Dress with some olive oil (about 3-4 tablespoons), balsamic vinegar and a pinch of sugar.

5. Sprinkle the thyme leaves into the bowl along with the parsley. Cut the asparagus spears into 3 and add those too. Tear the toast into chunks and place in the serving dish.

6. Toss everything together well to coat with the dressing. Serve at room temperature. 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

 

Beetroot and St Tola cheese salad

Prep time: 5 min

Serves: 2

The creamy Irish goats' cheese, St. Tola, is perfectly complemented by earthy beetroot and fresh herbs in Matthew Fort's quick recipe

Ingredients

• 500 g young baby beetroot, cooked
• 250 g fresh St. Tola cheese
• 1 sprigs savory
• 1 sprigs parsley
• 1 sprigs chervil
• 1 sprigs marjoram
• few leaves baby sorrel
• 50 g pine kernels
• olive oil
• saba or balsamic cream
• 1/2 lemon, juice only

Method

1. Peel the cooked beetroot and chop into small squares.

3. Slice the cheese into rounds.

4. Strip the leaves off the stalks of the herbs and mix together.

5. Put a hummock of the herb leaves of each plate, scatter the beetroot cubes and pine nuts between them and arrange the cheese slices daintily on the top.

6. Drizzle the plate with some olive oil, saba and a squeeze of lemon juice. Season with salt and pepper, then serve.

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Shredded lamb with mint and pomegranate

Prep time: 15 min

Cook time: 5 hrs, or overnight if possible

Serves: 4-6

Warm, succulent, slow cooked lamb mingles with sweet pomegranate in this fabulous recipe from Nigella Lawson

Ingredients

• 1 lamb shoulder, (approx 2.5 kilograms)
• 4 shallots, halved but not peeled
• 6 clove garlic, left whole
• 1 carrots, peeled and halved
• 2 pinches sea salt
• 500 ml boiling water
• 1 handfuls mint, freshly chopped
• 1 pomegranate

Method

1. Preheat the oven to 140C/gas 1. 

2. On the hob, brown the lamb, fat side down, in a large roasting tin. Remove when nicely browned in the middle (you won't get much more than this) and set aside while you fry the vegetables briefly. Just tip them into the pan - you won't need to add any more fat - and cook them, sprinkled with salt, gently for a couple of minutes. 

3. Pour the water over and then replace the lamb, this time fat side up. Let the liquid in the pan come to a bubble, then tent with foil and put in the preheated oven. 

4. Now just leave it there while you sleep. I find that if I put the lamb in before I go to bed, it's perfect by lunchtime the next day. But the point is, at this temp

erature, nothing's going to go wrong with the lamb if you cook it for a little less or a little more.
5. If you want to cook the lamb the day you're going to eat it, heat the oven to 170°C/gas 3 and give it 5 hours or so. The point is to find a way of cooking that suits you: you know what sort of pottering relaxes you and what makes you feel constrained; how much time you've got, and how you want to use it. Don't let the food, the kitchen or the imagined expectations of other people bully you.
6. With that homily over, about an hour before you want to eat, remove the lamb from the tin to a large plate or carving board; not that it needs carving: the deal here is that it's unfashionably overcooked, falling to tender shreds at the touch of a fork. This is the best way to deal with shoulder of lamb: it's cheaper than leg, and the flavour is deeper, better, truer, but even good carvers, which I most definitely am not, can get unstuck trying to slice it. 

7. To finish the lamb salad, simply pull it to pieces with a couple forks on a large plate. Sprinkle with more Malden salt and some freshly chopped mint. 

8. Cut the pomegranate in half and dot with the seeds from one of the halves. This is easily done; there's a simple trick, which means you never have to think of winkling out the jewelled pips with a safety pin ever again. Simply hold the pomegranate half above the plate, take a wooden spoon and start bashing the curved skin side with it. Nothing will happen for a few seconds, but have faith. In a short while the red glassy, juicy beads will start raining down. 

9. Take the other half and squeeze the preposterously pink juices over the warm shredded meat. Take to the table and serve.

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Fig and orange salad with melting shropshire blue

Prep time: 15 min

Cook time: 5 min

Serves: 4

Creamy and full of flavour, Shropshire Blue makes a great dressing in this winter salad from the British Cheese Board

Ingredients

• 3 oranges
• 4 fresh figs
• 150 g toasted walnuts
• 150 g red cabbage, shredded finely
• 175 g rocket

For the dressing

• 150 g Shropshire Blue cheese
• 200 ml crème fraîche

Method

1. Slice the top and bottom off each orange and peel down the sides with a sharp knife. Cut between each membrane to remove the orange segments. Put into a bowl with any juices.

2. Wipe and quarter the figs and add to the orange segments with the toasted pecans, shredded red cabbage and rocket leaves. Toss together well and divide between 4 serving plates.

3. For the dressing: crumble the Shropshire Blue into a small heavy-based pan and cook, stirring, over a gentle heat until cheese melts. Whisk in the crème fraîche and heat gently (don't allow mixture to bubble) until you have a smooth creamy dressing.

4. Drizzle over each plate of salad and season with freshly ground black pepper. 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Mustard salmon, avocado and watercress salad

Prep time: 20 min

Cook time: 5 min

Serves: 4

Ainsley Harriott's salad combines salmon fillet with a honey and mustard dressing, mashed avocado and peppery watercress to magnificent effect

Ingredients

• 350 g salmon, skinned and trimmed (from a middle cut, if possible)
• 1 tbsp clear honey
• 2 tbsp wholegrain mustard
• 2 tbsp fresh lemon juice
• 1 tbsp sesame oil
• 2 tbsp sesame seeds
• 1 ripe and firm avocado
• 2 tbsp extra virgin olive oil
• 150 g watercress, well picked over
• black pepper

Method

1. Cut down the middle of the salmon lengthways to give you two strips, then slice these into 1cm slices. Place the honey in a bowl and add the mustard, half the lemon juice and the sesame oil. Season to taste and mix until well combined, fold in the salmon pieces and set aside for about 5 minutes to allow the flavours to develop.

2. Heat a small frying-pan. Add the sesame seeds and toast for a couple of minutes, tossing occasionally - you won't need any oil as the sesame seeds create enough of their own. Heat a wok or large frying-pan until searing hot. Add a thin film of olive oil, swirling it up the sides, then lay down half of the salmon slices and sear for about 30 seconds.

3. Carefully, turn the salmon slices over, sprinkle over the toasted sesame seeds and cook for another 20 seconds or so until tender, tossing so that each piece becomes well coated in the sesame seeds. Tip on to a plate, then wipe out the pan and repeat with the remaining slices of salmon.

4. Cut the avocado in half and remove the stone, then spoon out the flesh into a large bowl. Add the remaining tablespoon of lemon juice and 1 tablespoon of the olive oil, and then squash with a fork until the avocado is roughly broken down but still has some texture. Season generously, then gently stir in the watercress. To serve, place the avocado and watercress salad in the centre of the plates and top with the slices of sesame salmon. 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Vietnamese chicken salad

Prep time: 20 min, plus cooling and marinating

Cook time: 5 min

Serves: 4

This summery salad recipe from Pho packs a punch with chilli and ginger dressing

Ingredients

Mooli and carrot salad

• 230 g carrots
• 230 g daikon radish
• ½ tsp salt
• 60 ml rice vinegar
• 2 tbsp sugar

For the ginger sauce

• 10 cm fresh ginger, peeled and finely chopped
• 4 cloves garlic, crushed
• 4 Thai red chillies, seeds removed, chopped
• 2 tbsp fish sauce
• 1 tbsp rice vinegar
• Pinch sugar

For the salad

• 1 small cooked chicken breast
• 1 large handful of mixed herbs, such as Vietnamese coriander (rau ram), perilla (tia to), coriander, Thai basil
• 40 g celery, finely shredded
• 190 g white cabbage, finely shredded
• 20 g red onions, finely shredded
• 30 g red peppers, finely shredded
• 30 g yellow peppers, finely shredded

To garnish

• 2 tbsp fried garlic
• 2 tbsp fried shallots

Method

1. For the mooli and carrot salad: Place the rice vinegar, sugar and 330ml water into a pan and bring to the boil. As soon as it boils allow to cool to room temperature.

2. Julienne the carrot and the mooli to matchstick thickness. Place together in a sieve and mix.

3. Sprinkle with salt and allow to stand for at least 30 minutes. This will draw some of the liquid out of the vegetables. Place the sieve over a bowl to catch and drips.

4. Rinse the vegetables under cold water to remove the salt and squeeze dry in a clean towel.

5. Place in a clean bowl and pour over the vinegar solution and allow to stand for at least one hour before serving.

6. To serve remove the pickled vegetables from the vinegar. Any extra can be left in the liquid and stored in a sealed container in the fridge for around 3 days.

7. For the dressing: blend the ginger, chilli and garlic together. Add the fish sauce and vinegar a little at a time to make a fairly thick paste. Season with a little salt and sugar.

8. For the salad: mix the chicken and herbs with a little of the ginger dressing. Strain the carrot and mooli pickle and add this along with the celery, cabbage, red onion and peppers. Turn about 3 times with a large spoon to coat all the ingredients in dressing. Do not over turn the salad.

9. Serve immediately with the rest of the ginger dressing on the side and the fried garlic and shallot on top. 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Glass noodles with salmon, lime and mint

Prep time: 15 min

Cook time: 10 min

Serves: 4

Jill Dupleix puts some of those Asian store-cupboard ingredients to use in her summery Thai noodle salad

Ingredients

• 500 g fillets of salmon, skinned
• 1 tbsp sweet chilli sauce
• 1/2 tbsp olive oil
• 200 g glass noodles, or rice vermicelli
• 10 cherry tomatoes, quartered
• 1 avocado, stone removed, roughly chopped
• 3 small red shallots, finely sliced
• 1 small red chilli, finely sliced (do not remove seeds if you like it hot)
• 1 handfuls mint
• 1 handfuls basil or Thai basil
• 1 handfuls coriander leaves
• 2 tbsp peanuts, chopped
• 1 lime, cut into wedges

For the dressing

• 2 tbsp tamarind paste or lime juice
• 2 tbsp Thai fish sauce
• 2 tbsp sweet chilli sauce
• 1 tbsp olive oil
• 2 tsp caster sugar

Method

1. Coat the salmon in the sweet chilli sauce. Heat a large frying pan, add the oil, and sear the salmon for 2-3 minutes on each side, leaving it a little pink in the middle. Set aside to cool for 15 minutes.

2. Place the noodles in a bowl, pour on boiling water to cover, and leave for 4 minutes. Drain well. (To make them easier to eat, you can snip the soaked and drained noodles in half with scissors - and to stop them sticking together, place them briefly under running hot water and drain again).

3. Whisk the dressing ingredients together in a large bowl. Add the tomatoes, avocado, shallots and chilli and gently toss. Add the noodles, mint, basil and coriander and lightly toss. Be as generous with the herbs as you can - they don't need cutting or snipping as they will wilt into the salad.

4. Divide among 4 plates. Break up the salmon with your fingers and gently tuck into the noodles. Scatter with peanuts and serve with lime wedges for squeezing. 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Bang bang chicken salad

Prep time: 20 min

Cook time: 20 min

Serves: 4

Fancy a quick and healthy chicken salad for lunch? Lime juice, chilli, rice noodles and fresh coriander make this Freedom Foods recipe one of our favourites.

Ingredients

• 100 ml chicken stock
• 2.5 cm fresh ginger
• 2 tbsp smooth peanut butter
• 2 tbsp clear honey
• 2 tbsp sesame oil
• A pinch of dried red chilli flakes
• Juice of half a limes
• 350 g grilled or steamed chicken, preferably Freedom Food labelled, shredded
• Half a cucumber, cut into ribbons
• 1-2 carrot, cut into ribbons
• 4 spring onions, sliced on the diagonal
• 200 g rice noodles, cooked as per pack instructions
• coriander, to garnish 

Method

1. Pour the chicken stock into a saucepan, add the ginger and bring to the boil. Leave to cool for 15 minutes so the ginger infuses the stock.

2. Place the peanut butter, honey, sesame oil and chilli flakes in a mini processor or a screw topped jar with the infused chicken stock and process or shake well to mix together. Add the lime juice to taste.

3. Combine the chicken, cucumber, carrots, spring onions and rice noodles in a large bowl and pour over the dressing. Toss gently, then serve sprinkled with a few leaves of fresh coriander. 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Chicken caesar salad

Prep time: 5 min

Cook time: 15 min

Serves: 1

A welcome break from boring old sandwiches that guarantees an empty lunch box every time.

Ingredients

• 1 tbsp olive oil
• 1 thick slices white bread, crusts trimmed and cut into small cubes
• 1 chicken breast
• 1 baby gem lettuce, or half a Cos or Romaine lettuce, cut into pieces
• 1 tbsp freshly grated parmesan

For the dressing

• 2 tbsp mayonnaise
• 1 tbsp freshly grated parmesan
• 1 tsp lemon juice
• 1/2small clove garlic, crushed
• 1/8 tsp Dijon mustard
• few drops Worcestershire sauce
• few drops tabasco 

Method

1. Heat the olive oil in a small non-stick frying pan and add the cubes of bread. Fry, turning occasionally, until golden brown. Remove with a slotted spoon and drain on kitchen paper.
2. Cut the chicken into bite-sized pieces and add to the pan. Fry for 3-4 minutes until cooked through and leave to cool.
3. To make the dressing combine the mayonnaise, parmesan, lemon juice, garlic, mustard, Worcestershire sauce and tabasco.
4. Mix the lettuce and the chicken and toss with most of the dressing.
5. Scatter over the grated Parmesan cheese, the croutons and drizzle with the remaining dressing. 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!


 

Rainbow superfood salad

Prep time: 20 min

Cook time: 1 hr 20 min

Serves: 6

Ingredients

• 3 medium raw beetroot, about 250g each, unpeeled
• 6 tomatoes, halved lengthways
• 8 tbsp extra virgin olive oil
• 1 small (about 600g) butternut squash, peeled, seeds removed and chopped into 3cm cubes
• 1 heads broccoli
• 250 g fresh podded peas, shelled, or 60g frozen peas
• 3 tbsp quinoa
• 2 cloves garlic, chopped
• 200 g chestnut mushrooms
• 2 tbsp lemon juice
• 150 g red cabbage, finely shredded
• 3 tbsp toasted mixed seeds such as sunflower, poppy and sesame
• small handful alfalfa shoots
• French dressing, to serve

Method

1. Set 3 shelves in the oven and preheat the oven to 200C/180C fan/gas 6.

2. Put two of the beetroot in a small roasting tray with a good sprinkling of salt and about 100ml water. Cover with foil and roast on the top shelf of the oven for about 1 hour 15 minutes to 1 hour 30 minutes, or until a knife goes easily into the beetroot.

3. Lay the tomatoes cut-side up on a baking tray, season with salt and drizzle with 2 tablespoons of the olive oil. Bake them in the oven for about 1 hour on the lowest shelf.

4. Put the cubes of butternut squash on another baking tray and roll them in a little oil and plenty of salt and pepper. Roast in the oven on the middle shelf for 45 minutes, moving everything around at least once during the cooking time.

5. While the vegetables are roasting, prepare the other ingredients. Bring a saucepan of lightly salted water to the boil and blanch the broccoli florets and peas for 2 minutes. Lift them out with a slotted spoon into a colander and run them under cold water until completely cooled.

6. Tip the quinoa into the broccoli water and stir; then simmer for 15 minutes. Drain and leave to cool.

7. Heat a frying pan until hot, then add 1 tablespoon of olive oil and when hot, lightly fry the garlic for a moment, swiftly followed by the mushrooms. Season with salt, pepper and the lemon juice and remove them from the pan in less than 4 minutes.

8. Place the shredded cabbage in a bowl. Peel and grate the remaining raw beetroot and mix with the cabbage.

9. When the roasted vegetables are cooked, leave them to cool, but peel the beetroot while it is still warm and cut into chunky wedges.

9. Layer the vegetables in a large glass serving bowl, starting with the quinoa on the bottom, then the cabbage and beetroot mix, followed by the broccoli and peas, squash, tomatoes, mushrooms, toasted seeds and the alfalfa sprouts. Serve with French dressing. 

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!