Salad

Raw Spicy Thai Green Papaya Salad

This incredible salad is the last of the amazing dishes that I discovered during my stay at the Amatara Wellness Resort in Thailand! It takes just a few moments to throw together and is an iconic dish from this beautiful country.

The salad itself contains an abundance of ingredients that pack a healthy punch, and the pumpkin seed garnish gives it an extra nutritious boost! Also, if spicy isn’t really your thing then you can always make this salad without the addition of the chilli!

Pumpkin seeds are rich in healthy fats, as well as being an excellent source of magnesium and zinc. Studies have suggested that regularly consuming pumpkin seeds could help to keep your blood pressure down and to promote an optimum sleep cycle.

Papaya is another exciting ingredient from this exotic dish, and may not be one that you consume often! Papaya is a rich and colourful source of nutrients, in fact – it has one of the highest vitamin C counts of all of the fruits! It is also an excellent source of potassium, beta-carotene, and lycopene! As well as being a delicious addition to salads, you can also simply enjoy this fruit on its own, or as a juice!

Ready to make this salad for two people?

Ingredients:

Salad

50g long beans, sliced diagonally in 1-2cm pieces
100g green papaya, fine julienne
50g carrot, fine julienne
10g chilli, fine julienne
10g coriander leaves

Dressing

½ tsp sea salt
½ Tbsp lime juice
½ tsp coconut nectar
2 tsp tamari soy sauce
5g garlic, minced

Garnish

10g pumpkin seeds

Method:

Place all of the salad ingredients in a large bowl and lightly mix with a wooden spoon. Next, to make the dressing, mix lime juice, coconut nectar, sea salt, garlic and tamari soy sauce together. You can then pour the dressing over the salad and mix lightly.

Serve your salad onto plates and garnish with a few pumpkin seeds. So simple!

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Chickpea and Avocado Salad

This salad is so incredibly simple to make that even with the busiest of schedules you could still whip it up for lunch for yourself every day! Gathering and preparing the ingredients will take less than five minutes and then you will be enjoying it in no time! This salad contains a delicious range of ingredients that are all bursting with nutrients. Choosing this recipe for lunch is a great way to boost your energy levels and your mood as you head into the afternoon, especially if you have begun to feel your energy drop mid-morning.

Cumin is a super nutritious spice and, in my opinion, isn’t used nearly enough in cooking! It is most popular in cuisines from the Middle East and India, but it brings such a great punch of flavour that it can really improve a wide range of dishes, both in terms of taste and nutrition. Studies have been conducted into the possible anti-diabetic properties of this healthy little seed. The results of these studies demonstrate that cumin can help to reduce low blood sugar. Cumin has been used throughout history to aid the digestive process and ease indigestion. It is also rich in magnesium which you must obtain through dietary sources as the body does not produce it.

To make this salad for two people you will need the following ingredients:

1 ripe avocado, diced
1 cup of cherry tomatoes, chopped
1 cup of black olives
2 cups of pre-cooked quinoa
400g of canned chickpeas, drained
1 teaspoon of ground cumin
A handful of fresh coriander, chopped
1/2 a cup of raw cashew nuts
1 tablespoon of extra-virgin olive oil
A dash of salt and pepper

Simply add all of the ingredients into a big salad bowl and mix together well before serving onto two plates. It’s that simple!

This is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!

French Green and White Bean Salad

Salads are among my favourite meals as they are so simple and quick to make whilst also being incredibly good for the body! By using a variety of ingredients in a salad you can quickly provide your body with the nutrients it needs to get through the day. This salad is perfect for lunch or dinner and will leave you feeling satisfied and nourished.

The crushed, toasted walnuts give this salad an interesting twist, both in terms of flavour and nutrition. As you may know, eating walnuts every day will help to protect your heart as well as work to lower your risk of developing certain cancers. This amazing nuts contain the plant-based omega-3 fat which is great for battling inflammation in the body. Omega-3 has also been linked with helping to prevent blood clots from forming. Studies have also shown that walnuts can aid weight loss efforts as well as boost the reproductive health of men.

Ready to make this healthy salad? It will serve two people as a main or four as a side! You will need the following ingredients:

250g of french white beans, rinsed and drained
150g of french green beans
2 large handfuls of spinach
2 large handfuls of rocket (arugula)
1 large handful of coriander
1 large handful of flat-leaf parsley
4 medium tomatoes, quartered
A large handful of walnuts, toasted and then crushed
1 avocado, cut into small chunks
2 spring onions, thinly sliced

For the dressing:

The juice of 1 lemon
The zest of 1/2 a lemon
2 Tbsp. of apple cider vinegar
1 shallot, finely diced
1 tsp. of dijon mustard

The first thing you will need to do is cook the french green beans for five minutes in a pot with boiling water. After this time you must remove them from the pan and drain and rinse with cold water. Next, in a large bowl, combine all of the salad ingredients together and toss well. Finally, in a small bowl, whisk the dressing ingredients together and pour over the salad.

It is simply a stunning, green and ‘French’ salad that tastes fantastic! For more recipes like this one that will fill you with goodness, head over to The Flexi Foodie Academy!

Shaved Brussels Sprout Salad

This salad looks fantastic as a side dish to a main meal at a dinner party but can also make an indulgent meal for one! Not only does it look amazing but it will also do great things for your body due to the wealth of goodness found within! Brussels sprouts are cruciferous vegetables that contain a unique range of antioxidants. They are super low in calories at just 28 calories for half a cooked cup! Brussels sprouts are also full of fibre which makes them perfect for digestive health as well as preventing constipation and keeping your colon healthy.

The addition of raisins to this salad not only helps to make it look more interesting but also gives the flavour a nice twist. Raisins are known to improve eye health and the health of your bones so double bonus!

To make a huge portion of this for yourself, you will need the following ingredients:

For the salad:

450g of uncooked Brussels sprouts
2 large handfuls of rocket
A large handful of parsley
100g of toasted pine nuts
A large handful of raisins
A large handful of dried cranberries
1 avocado, sliced or cut into cubes

For the dressing:

Juice of 1 lemon
1 Tbsp. of apple cider vinegar
1 Tbsp. of honey
1 Tbsp. of olive oil

Using a hand grater or mandoline, grate the Brussels sprouts and then add the shaved Brussels sprouts to a large salad bowl. You can then add the rocket, parsley, toasted pine nuts, raisins and cranberries into the bowl too. And, of course, the avocado. Next, in a small bowl, whisk the dressing ingredients together and pour them over the salad.

This is wonderful and delicious salad where you and your guests will be surprised that Brussels sprouts make such a wonderful meal! I also find that it is perfect for American Thanksgiving too!

For more healthy recipes like this one plus some great nutrition advice, head over to The Flexi Foodie Academy!

Burnt Corn, Kale and Lime Salad

Creating delicious variations on the traditional side salad is something that I love to do in the kitchen! This recipe requires minimal preperation and can be put together in the ten minutes before you serve your main meal. Kale is an ingredient that I tend to use a lot at home because of its amazing nutritious value. For those of you who don’t know, kale is among the healthiest foods in the world! With over 45 different flavonoids contained within, it provides a range of anti-inflammatory and antioxidant benefits. It is also great for lowering LDL cholesterol levels and lowering risk factors for cancer development.

Adding the juice of one lime to the salad dressing not only helps to bring out the flavour of the other ingredients but also brings a healthy boost to this side dish. They are a fantastic source of vitamin C and folic acid, the latter of which is important for cell growth and metabolism.

To make enough of this salad to serve six people, you will need the following ingredients:

2 x corns on the cob
1 tsp. smoked paprika
1 tsp. cumin
250g kale, shredded
Sea salt
1 avocado, cut into small chunks
A squeeze of honey

For the dressing:
The juice of 1 lime
A handful of coriander, torn

Firstly, using a sharp knife, cut the corn away from the cobs and separate the corn into kernels. In a frying pan, dry fry the corn with the paprika and the cumin for about 10 minutes until the corn starts to blacken! Next, remove the pan from the heat and allow to cool.

In a large bowl, massage the kale with sea salt for ten minutes or until it becomes soft. Add the burnt corn, the avocado, the lime and the coriander. Toss well and serve!

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Smoked Paprika, Black Beans and Sprouting Broccoli Salad

Purple sprouting broccoli is generally at its best in the spring months so now is a great time to make the most of it in your cooking! This kind of broccoli brings an amazing combination of colour and crunch to a dish and is also, of course, rammed full of nutrients. The high vitamin and mineral count of broccoli, coupled with its exciting antioxidant count, make it an all round winner for your health.

Paprika is amongst my favourite spices but not one that I use all that often! Including paprika in a dish is such a great way to boost the flavour of that meal and it packs a subtle spicy punch without completely dominating the existing taste. As well as containing a range of vitamins, paprika also has a healthy dose of iron which is essential for carrying oxygen around the body.

To quickly whip up this salad for four to six people, gather the following ingredients:

250g of purple sprouting broccoli
1 x 400g of tinned black beans, drained and rinsed
2 spring onions, thinly diced
1 avocado, cut into small chunks
1 tsp. smoked paprika
1/2 tsp. ground cumin
1 Tbsp. honey

For the dressing:

A handful of coriander
A small handful of almonds, ideally soaked for a few hours but don’t worry if not!
Juice of 1 lime
2 Tbsp. almond milk

So the first thing you need to do is bring a large pot of water to the boil and cook the broccoli for five minutes. Be careful not to over cook the broccoli so that you don’t lose any of the nutrients. After these five minutes are up, you should drain and rinse. Next, in a frying pan over a medium heat, combine the drained and rinsed black beans and then add in the smoked paprika, cumin and honey. You can then stir this together well and cook for five minutes.

In a large bowl, you can then combine the sprouting broccoli, seasoned black beans, spring onions and avocado. And finally, combine the dressing ingredients in your food processor and blend. It will be a lovely, chunky dressing (tastes great too!) that you can coat the broccoli and bean salad well with. This is one of my favourite salads of all time!

Carrot Salad with Broccoli, Coconut and Almonds

This recipe uses both solid and blended foods together to create a delicious meal that also has a range of consistencies. Broccoli and almonds mixed with the coconut milk, veg stock and lemon is such an amazing flavour as well as an incredible source of goodness! Lemons might be small but they are often referred to as powerhouses thanks to the high nutrient count within. Just one squeeze of lemon juice is enough to provide your body with a dose of phytonutrients and antioxidants! Lemon juice is also known to be healing with antibiotic effects. The almonds, which you will have to pre-soak before you get started, also contain a selection of antioxidants as well as a multitude of vitamins and minerals. Almonds are also a fantastic source of mono-unsaturated fatty acids which are essential for keeping LDL cholesterol levels down!

In addition to the nutrition, making this dish involves spiralizing the carrots which is a fun and interesting way to prepare them! If you don’t own a spiralizer yet then you can click here to buy one!

So to make this dish for four people, you’ll need the following ingredients!

4 medium carrots, spiralized
50g of almonds (soaked for 3-4 hours)
200g of broccoli
1/2 a tin of coconut milk
1/2 a cup of veg stock
Squeeze of 1 lemon
A large handful of pumpkin seeds
A large handful of currants
Salt and pepper

When making this dish, I prefer to steam the broccoli so that it’s soft but not overcooked! However, if you don’t have a steamer then it’s absolutely fine to boil, just make sure you don’t overdo it! Once the broccoli is cooked, combine it with the almonds, broccoli, coconut milk, veg stock and lemon in your food processor or blender. You should then blitz it well until it’s nearly a puree. The next step is to thoroughly mix with the spiralized carrots and then top with currants and pumpkin seeds before you season with salt and pepper. Yes, it’s that easy and super yummy too!

Fennel and Pear Salad with Chilli Cashews and Avocado

Okay, so this is one literally one of those recipes where I looked in the fridge and was like….Oh my, we don’t have any food in the house except for fennel! And so….. this recipe was created out of love for the fennel that was staring me back in the face, saying ‘Eat Me, I’m good for you!’ And yes, fennels are very very good for you as they help with indigestion, anaemia, constipation, heart disease, cancer, blood pressure and even brain function and bad breath! However, I’ve learned that fennel is something you either love or hate. It’s a super strong aniseed flavour, so quite bold in taste! However, I’ve found that by mixing fennel with something sweet, like pear and then a bit spicy like the chilli flakes makes this salad not only deliciously nutritious but worth eating!

Serves 4 as a side and 2 for a main dish

1 Fennel

1 avocado

1 pear

1 tsp. fennel seeds

1 tsp. cumin seeds

1 tsp. coconut oil

1 tsp. chili flakes

large handful of cashews

1 lime, juiced

handful of fresh mint

Pre-heat the oven to 180C. Once heated, coat the cashews in some coconut oil, sprinkle with chilli flakes and place in a baking tray and toast for 10 minutes until lightly browned. Using a mandoline slicer, slice the fennel into thin slices. De-seed the avocado and cut the avocado into thick chunks. Place the fennel and avocado in a medium bowl or large plate. Peel the pear and grate the pear over the fennel and avocado. Add the lime juice over the salad to keep the pear from browning. In the meantime, in a pan over medium heat, melt the coconut oil. Once melted, toast the fennel and cumin seeds for about 3-5 minutes. Toss the toasted seeds, cashews and fresh mint over the salad and enjoy!

Would love to hear your comments below so please post away! And remember to head to www.juliemontagu.com for more healthy eating tips, inspiration, online nutrition courses and of course, my new cookbook SUPERFOODS!

Black Bean Spinach Salad with Red Pepper Dressing

There’s no end to the variety of delicious salads you can make for yourself at home and as winter sets in, it’s great to have a light dish that actually leaves you feeling full! My Black Bean Spinach Salad with Red Pepper Dressing does just that and also packs a strong nutritious punch at the same time. Making the salad is the quick and easy part whilst the dressing takes a little bit more preparation. However, it’s well worth the time it takes to get ready!

Using red peppers as the base for a salad dressing is an amazing way to take full advantage of their health promoting properties. Red peppers are packed full of vitamins and nutrients – especially vitamins C & A. As we know, vitamin C is great for the health of your skin and vitamin A is essential for the good health of your eyes. Red peppers are also a wealthy source of vitamin B6 and magnesium, a combination of which is thought to help decrease anxiety levels and the vitamin B6 half of this duo is also fantastic for preventing bloat and hypertension.

To make enough for two people, you’ll need the following ingredients:

2 cups of cooked black beans

1 cup of spinach

1 small onion

A handful of black olives

A head of romaine lettuce

A whole carrot, shredded

A large handful of almonds, roughly chopped

And then for the dressing you’ll need:

2 red bell peppers

Coconut oil

2 tsp lemon juice

1 tsp of extra-virgin olive oil

1 tsp of maple syrup

Himalayan salt and freshly ground black pepper

So to begin, preheat your oven to 400°F/200°C. You can then slice your peppers in half and remove all of the seeds you find inside. Take your coconut oil and massage it lightly all over the peppers. You must then put them into an oven-proof dish and then leave them in the oven for 45 minutes.

Once this time is up, take the peppers from the oven and leave them to cool for ten minutes or so. After ten minutes, the skins should slide easily from them and you can then place them into your food processor with all of the other dressing ingredients. Give this a whiz until it is completely smooth and then it is ready for use.

Take your black beans and combine in a separate container with half of the salad dressing that you have just prepared. Give this a good stir and then add in the onion, spinach, almonds, lettuce, olives and carrot. This can then be served onto two plates and more dressing added if needed.

Remember, if you want to learn more about nutrition then check out The Flexie Foodie Academy!

Roasted Chickpea, Cucumber and Purple Sprouting Broccoli Salad

Salads aren’t dishes that are often associated with the winter weather, however, this one is not only incredibly filling but also full of the kind of goodness that helps to keep you healthy and smiling through the cold season. Sprouting broccoli is an ingredient that I have used once before on my blog but you may not be all that familiar with it. Growing during the winter and sprouting during the spring, this colourful vegetable is a great way to add nutrition and character to any meal. However, it is chickpeas that are the true nourishment bringer of this dish.

A cup of chickpeas only contains 4 grams of fat and absolutely none of it is the bad kind! Add to that, that they provide a decent dose of fibre and can help to lower bad cholesterol levels whilst improving digestive health. When you eat chickpeas your red blood cells benefit hugely as they are full of folate which is essential for the development of these cells.

To make this salad for two people, you’ll need the following ingredients:

For the salad:

250g of purple sprouting broccoli
1 tin of chickpeas, drained and rinsed
2 tsp of paprika
2 tsp of cumin
1 small cucumber
A handful of corianderFor the dressing:A handful of coriander
1/2 an avocado
A small handful of pitted olives
1 tbsp of tahini
1 clove of garlic, crushed
7 tbsp of apple cider vinegar
The juice of 1 lemon

Firstly, bring a pot of water to the boil and blanche the broccoli for 2-3 minutes. Whilst you’re doing so, pre-heat your oven to 180C and then spread your chickpeas out on a baking tray. Take the pre-measured paprika and cumin and sprinkle over the chickpeas. You can then place the baking tray into the oven for approximately 25 minutes. Remember to put the broccoli to one side on a large bowl once it is blanched.

Whilst you’re waiting for the chickpeas to cook, chop your cucumber into small chunks and add it into the bowl with the broccoli. As soon as the chickpeas are ready, you can add them into this bowl also.

The dressing is equally as simple to make as all you have to do is chuck everything into your blender and blitz until you have a smooth mixture.

As soon as you have the broccoli, chickpeas and cucumber in the same bowl, you can serve onto two separate dishes and top with the salad dressing. Add a generous amount of coriander to the top of this and your salad is ready to eat!