It is coming into the Christmas season, and with many parties coming up, you may be asked to bring a salad or plate of food to share. Why not try one of these yummy dietitian-approved salads!
Green Bean Salad with Basil and Balsamic
From simplyrecipes.com and endorsed by our dietitian Cass
Prep time: 10 minutes
Cook time: 15 minutes
Serves 6
INGREDIENTS
- 700g trimmed green beans, cut to 5cm long pieces
- 1/2 cup finely chopped red onion
- 2 Tbsp balsamic vinegar
- 4 Tbsp olive oil
- 3/4 cup chopped fresh basil leaves
To save time, while the water is coming to a boil, prep the other ingredients.
METHOD
1 Soak chopped onions in water: Place the chopped onions in a small bowl of water. This will help take the edge off the onions. Let sit while you prepare the rest of the salad.
2 Blanch the green beans: Bring a large pot of salted water to a boil (2 Tbsp salt for 2L of water). Add the green beans to the water and blanch only for about 2 minutes or so, until the beans are just barely cooked through but still crisp. Fresh young beans should cook quickly. Older, tougher beans may take longer.
3 Shock in ice water: While the beans are cooking, prepare a large bowl of ice water. When the beans are ready, use a slotted spoon to remove them from the boiling water to the ice water to stop the cooking.
Drain the green beans and the red onions.
4 Toss with red onion, balsamic: Place the green beans, red onion, and chopped basil in a large bowl. Sprinkle in the olive oil, toss to coat. Sprinkle in the balsamic. Toss to combine—season to taste with freshly ground black pepper.
Chill until ready to serve
Carrot-Cumin Slaw
From marthastewart.com and endorsed by our dietitian Cass
Total Time: 15 mins
Serves 4
INGREDIENTS
- 1/4 to 1/2 green cabbage, cored and shredded (3 cups)
- 3 carrots, coarsely grated (1 3/4 cups)
- 1 jalapeno chili, seeded and minced
- 4 tablespoons canola oil
- 2 tablespoons freshly squeezed lime juice
- 3 tablespoons chopped coriander
- 1/2 teaspoon ground cumin
METHOD
- In a large bowl, combine cabbage, carrots, and jalapeno.
- Drizzle with oil and lime juice.
- Add coriander and cumin.
- Toss to combine.
- Serve immediately, or refrigerate in an airtight container for up to 4 hours to allow flavours to develop.