YUMMY SALADS

Taco salad
(Serves 4)

Ingredients: 500g of lean minced red meat
1 large onion, diced
3 large tomatoes, peeled and chopped*
1 carrot, grated 1 large red onion, finely diced
1 red caspicum, finely diced
1 large head of iceberg lettuce
2 cloves of garlic, crushed
1 tsp each of cumin, coriander, hot paprika and garlic, chilli to taste
1/2 tbsp of oil

Method: Dice the onion and brown in a saucepan with the oil. Add the garlic, mince, spices, diced tomatoes and capsicum and simmer in a small amount of water on a gentle heat for about 10m. Meanwhile, add the red onion and carrot to a bowl, and once the meat mixture has thickened add the onion and grated carrot and combine well. Take off the heat and prepare the lettuce by taking out the core and keeping the leaves in their natural cup shapes. Fill the lettuce cups with the meat mixture.

Nutritional info: Calories: 281 Fat: 13.1g Protein: 29 Carbs: 8.2g (2.7g) Fibre: 5.5g

Spiced roast beef with slow-roasted tomato, red capsicum and grilled zucchini salad
(Serves 4)

Ingredients: 1 portion of lean roast beef (round eye fillet is a good choice - look for anything with no visible fat and continuous 'lines' of muscle)
Olive oil spray
Curry powder, cumin, sweet paprika and cinnamon
10-12 roma or vine-ripened tomatoes
2 large zucchini
2 large red capsicum, roasted and cut into strips 4 cups of mixed spinach and rocket
1tbsp each of balsamic vinegar and olive oil

Method: Preheat the oven to a very slow temperature (120degrees) and lightly spray a large baking pan. Combine all of the spices together and rub over the beef evenly and place on the pan. Halve the tomatoes and using a portion of aluminium foil to make a 'boat,' place them cut side up and sprinkle with some freshly cracked pepper. Roast for approx. 1 1/2hrs; do not add any liquids or oils to the beef while cooking. In a grill pan, place long, thin slices of zucchini lengthways across the grooves to create grill lines. Once cooked and while still warm - transfer to a large bowl and combine with the olive oil, balsamic vinegar, red capsicum and rocket/spinach mix. Take the beef and tomatoes out of the oven and add the warm tomatoes to the salad. Slice the beef into thin strips, and serve with the warm salad.

Nutritional info: (With approx. 125g of roast beef each) Calories: 249 Fat: 7.2g Protein: 37.1g Carbs: 6.9g (3.4g net) Fibre: 3.5g

Thai Beef Salad

1/2 cup lime juice
1/4 cup fresh coriander, chopped
3 tbsp. sweet chili sauce (clean recipe above)
• 2 cloves garlic, minced
• 700gr trimmed, lean beef
• 1 medium red onion, chopped
• 3 medium tomatoes cut into wedges
• 6 cups romaine lettuce
• 1 English cucumber, thinly sliced
• 2 tbsp. fresh mint, chopped
• 2 tbsp. unsalted raw peanuts

Method:
1. Combine lime juice, coriander, sweet chili sauce and garlic in a small bowl, stirring well.
2. Set half of the lime mixture aside.
3. Combine other half with steak in a large zip-top bag and seal.
4. Marinate in refrigerator for 20 minutes, turning once.
5. Remove steak from bag and discard marinade.
6. Place steak on grill and cook for 6 minutes per side or desired doneness.
7. Remove and let stand for 5 minutes.
8. Cut steak diagonally, across grain, into thin slices.
9. Heat a large non-stick skillet with cooking spray over medium-high heat.
10. Add onion and sauté for 3 minutes.
11. Add tomatoes and sauté for 2 minutes.
12. Place onion-tomato mixture, lettuce, cucumber and mint in a large bowl; toss gently.
13. Divide steak evenly and top each serving with a portion of steak.
14. Drizzle each salad with 1 tbsp. reserved lime mixture and sprinkle with peanuts.

Chicken & Prawn Salad
Serves 2

2 large handfuls salad leaves
1 small handful mint, chopped
1 handful coriander leaves, chopped
200 g chicken breast, poached and sliced
200 g king prawns, cooked and peeled
1/2 avocado, sliced
1/2 mango, sliced
60 ml (1/4 cup) lime juice
4 tablespoons sweet chilli sauce (see below for recipe)

Combine the lettuce, mint and coriander and divide between two serving bowls.
Arrange the poached chicken, prawns, avocado and mango over the top.
Drizzle over the lime juice and top with a little sweet chilli sauce.

Nutrition per serve:
Protein: 43 g Carbs: 10 g Total fat: 16 g Fiber: 2 g Kilojoules: 1470 Calories: 352

Healthy sweet chilli sauce
combine in a high speed blender the following ingredients:
2 red capsicum, seeded and chopped
1 red chilli, seeds removed
6 fresh pitted dates
1 clove crushed garlic
pinch sea salt
1 teaspoon apple cider vinegar
Blend until combined and store in a glass jar in the fridge for up to one month.

Waldorf salad
(Serves 2)

Ingredients: 1 medium to large green apple 1 cup of chopped celery 1 cup of rocket 1/2 cup of cottage cheese 20 almonds

Method: Simply combine all ingredients in a bowl, grab a fork, and lift the fork to your mouth.

Nutritional info: Calories: 170 Fat: 7.9g Carbs: 11.1g (7.3g net) Protein: 11.4g Fibre: 3.8g