Asian Chicken Slaw

This salad is packed full of flavor and only takes 30 minutes (max!) to make. Perfect for a quick, tasty dinner after work. 

I made this salad for a friend one night during the week and she loved it! Especially the peanut dressing. 

Salad

500g chicken breast

1/3 red cabbage

1/3 green cabbage

2 carrots

1 red capsicum

2 handfuls of coriander

toasted sesame seeds to garnish

Dressing

1/3 cup peanut butter

2 tbsp tamari

2 tbsp sesame oil

2 tbsp apple cider vinegar

1 tbsp maple syrup (optional)

1 – 2 tbsp chilli sauce

Juice of 1 lime

What to do:

Serves 4

Place chicken breasts in a large pot and cover with water. Place on stove and heat until boiling, reduce heat and let is and simmer partially covered for 15 minutes or until the chicken is cooked through

While the chicken is cooking, finely slice cabbage and capsicum, grate carrot and roughly chop (or pull apart coriander). Place all ingredients in a large bowl.

Combine all dressing ingredients in a blender or food processor and whizz together (you could also whisk together by hand).

Remove chicken from water, with two forks shred chicken and add to salad bowl

Toss through dressing and sprinkle with sesame seeds

Enjoy! S x

TABOULI

Tabouli is a traditional vegetarian Lebanese dish made from tomatoes, parsley, mint, burglar wheat, onion and seasoned with lemon and olive oil. 

It’s traditionally served as part of a mezze but I think this fresh salad goes perfectly with a grilled piece of meat.

I have made a Sarah friendly version, which is totally FODMAP friendly. 

What you need:

½ cup quinoa, rinsed

1 cup water

1 punnet cherry tomatoes, quartered

2 Lebanese cucumbers, finely chopped

2 cups parsley, finely chopped

¼ cup mint, finely chopped

3 tbsp lemon juice

1 ½ tbsp olive oil

Salt and pepper

What to do:

In a pot on a low heat, combine the quinoa, water and a pinch of salt and cover with a lid

Simmer for 15 minutes or until the water is completely absorbed then remove from heat and “fluff up” with a fork 

In a large bowl combine all salad ingredients, dress with olive oil and lemon juice, season with salt and pepper.

Enjoy! S x

BALSAMIC PUMPKIN & BROWN RICE SALAD

A super easy salad, great for packed lunches or a hearty addition to any meal.

What you will need:

3 cups of pumpkin* (cubed)

3 Tbsp balsamic vinegar

1 Tbsp rice malt syrup

1 Tbsp olive oil

1 ¼ cups brown rice (cooked)

120g rocket (3 large handfuls)

80g goats feta

2 Tbsp parsley 

2 Tbsp pumpkin seeds

Extra balsamic for drizzling

* if you follow a low FODMAP diet remember to use Jap pumpkin to keep it FODMAP friendly.

What to do:

Preheat oven to 180°C

In a large bowl mix together pumpkin, balsamic vinegar, rice malt syrup and olive oil

Place pumpkin on a lined baking tray and bake in the oven for 30 minutes or until the pumpkin is cooked and golden brown

Mix together all ingredients in a large salad bowl and drizzle with extra balsamic if desired.

ENJOY!! S xx

TOFU VIETNAMESE SALAD BOWLS

Impress your friends with these tasty fresh salad bowls.

These salad bowls have become my weekly “go to” as they only take 10 minutes to make. I usually make extra for my lunch for the next day.

They are also a perfect meal pick for Meat Free Mondays.

What you will need:

Salad:

50g vermicelli noodles

150g firm tofu, cubed

2 cups shredded iceberg lettuce

1 carrot, finely julienned

¼ cucumber, finely julienned

½ cup bean sprouts

½ cup mint leaves

¼ cup roasted peanuts

Dressing:

2 Tbsp sesame oil

2 Tbsp tamari

2 limes, juiced

1 Tbsp of cayenne chilli sauce

What to do:

SERVES 2

Place noodles in a bowl and cover with boiling water - after five minutes drain noodles

Mix dressing in a small jar and shake well

Toss the salad ingredients in a large bowl and drizzle with dressing

Sarah xx

MAPLE MUSTARD CHICKEN BOWLS

There is nothing better than a big fresh salad bowl of goodness.  

I used to love honey mustard chicken when I was younger but unfortunately can no longer eat it so I decided to create a FODMAP friendly dish that would taste similar.

This dish makes a perfect protein packed lunch or dinner.

What you will need:

Chicken marinade:

2 chicken breasts

1 tbsp seeded mustard

1 tbsp Dijon mustard

2 tbsp 100% pure maple syrup

2 tbsp of EVOO

1 tsp cayenne chilli sauce

2 whole garlic cloves 

Salt and pepper to taste

Salad:

4 large handfuls of spinach (or salad of your choice)

½ punnet of cherry tomatoes, cut into quarters

¼ cucumber, thinly sliced

½ cup quinoa, rinsed

1 cup water

Small bunch of coriander

Dressing:

2 limes, zest and juice

1 tbsp EVOO

1 tsp maple syrup

What to do:

SERVES 2-3

  • In a bowl mix the marinade ingredients and chicken and place in the refrigerator overnight
  • Heat a large non-stick fry pan to medium heat and add chicken 
  • Cook for approximately 6 minutes each side or until cooked completely through and golden brown
  • Remove from pan and stand for 5 minutes
  • Thinly slice chicken
  • In a pot on a low heat combine the quinoa, water and a pinch of salt  and cover with a lid
  • Simmer for 15 minutes or until the water is completely absorbed then remove from heat and “fluff up” with a fork
  • Place the salad ingredients into serving bowls and top with sliced chicken and quinoa.
  • Combine dressing ingredients in a small bowl
  • Drizzle over the salad and ENJOY!

Sarah xx

SIMPLE SALMON SALAD

Get your daily dose of Omega-3 with this delicious simple salmon salad.

Salmon is one of my favourite super foods because it’s packed with 

Omega-3 – an essential fatty acid, which helps with inflammation, brain function and overall wellbeing.

What you will need

2 salmon fillets (skinned and de-boned)

Olive oil

Salt and pepper

Chilli flakes

Large handful of green beans

Large handful of spinach

Large handful of rocket

2 Tbsp toasted sesame seeds

Dressing:

1 ½ tbsp Tamari

1 tsp sesame oil

1 tsp Dijon mustard

Juice of ½ lime

What to do:

SERVES 2

Preheat oven to 180 ° C

Season salmon fillets on both sides with oil, chilli, salt and pepper and place in oven for 15 minutes or until salmon is cooked through

Blanch green beans in boiling salted water for 1-2 minutes, drain and set aside

Mix together dressing ingredients in a small jar or bowl

Combine beans, rocket, spinach, sesame seeds in a large bowl and toss lightly

Divide salad onto serving plates

Place cooked salmon on top and drizzle with dressing.

Sarah xx