Salads have never been so deliciously crunchy and satisfying.
Ingredients and Method
Salads have never been so deliciously crunchy and satisfying.
This salad recipe serves 4
Nutritional content per serving:
950 kJ | 36 g carbohydrate | 9 g protein | 5 g fat | 5 g fibre
Trim the ends of a 200 g packet of green beans and cook in boiling water for 3 minutes. Cool under cold running water and drain. Add 1/2 finely sliced red cabbage, 2 peeled and coarsely grated carrots, 1 sliced red onion, 2 crushed garlic cloves, a 10 cm piece of grated ginger and a handful each of roughly chopped basil and mint-leaves.
Break 1 packet of low fat two-minute noodles (discard the powdered flavouring) over the salad and add a few chopped raw peanuts and cashew nuts.
Season with salt and ground black pepper.
Crunch time
Make your salads even more satisfying by adding some crunch to them. There are a myriad ways to add crunch and in the same time also make your salads more nutritious and filling.
- Nuts and seeds are rich in unsaturated fats, which are known to lower bad cholesterol. They are nutrient dense, packed with protein, fibre and other important minerals. Lightly toast nuts to release the flavour and scatter a few over your salads – only a few as they are also kilojoule dense.
- Make your own roasted seed mix. Place 1/4 cup sunflower seeds, 1/3 cup pumpkin seeds, 3 tbsp linseed and 3 tbsp sesame seeds on a baking tray. Drizzle with 1 tbsp honey and roast at 180fC for 010 min. until golden brown. Stir occasionally.
- Sprouts contribute extensively to the immune system as excellent detoxifying agents. They are rich in vitamins, minerals, proteins and enzymes that assist in digestion.
- Make yummy crunchy bits to scatter over salads. Fry 1 small, chopped red onion with 1 tsp cumin seeds and 1 small seeded red chilli in a little olive oil over medium heat until soft. Add a handful of day old rye bread processed to form breadcrumbs, mix well and cook until the crumbs are crispy and golden. Season to taste.
- Add crunch with low-fat croutons. Break whole wheat pita breads into bite size pieces, sprinkle with herbs like thyme and rosemary and season with salt and ground black pepper. Bake at 180CC until crisp. Serve with your favourite salad.
