Salads: Our Top Five!

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Salads: Our Top Five!

October 8, 2018

Asian-beef-salad-with-toasted-tamari-macadamias-4Phase_770x458

With the warmer weather fast approaching, it felt like the perfect time to share our favourite salad recipes! From delicious roast veggies and succulent meats to oodles of zoodles, and from Phase 2 to Phase4eva, we have you covered!

Roast Chicken & Veggie Salad

Roast-Chicken-and-Veggie-Salad-4Phase

A flavourful, colourful chicken salad that makes a great lunch or dinner, or side salad for a gathering when you’re asked to bring a plate.

Serves 8

Ingredients:

For the roast chicken:

  • 1 medium organic whole chicken
  •  1-2 tsp garlic powder
  •  1 tsp coriander powder
  •  1 tsp chipotle powder
  •  1 tsp paprika powder
  •  Salt and pepper to taste
  •  A drizzle of coconut, ghee or olive oil

For the roast veggie salad:

  •  1/4 pumpkin, diced
  •  1/2 small head of cauliflower, chopped into florets
  •  1 sweet potato diced
  •  1-2 sprigs of rosemary, chopped
  •  2-3 tsp garlic powder
  •  Salt and pepper to taste
  •  2-3 Tbsp melted ghee, coconut or olive oil
  •  100g leafy greens

Method:

1. Preheat the oven to 200C.
2. Bring the chicken to room temperature.
3. Drizzle the melted oil over the chicken.
4. Sprinkle all the spices, salt and pepper on top of the chicken and use your hands to rub evenly all over the chicken on both sides.
5. Place the chicken on top of a lined baking dish/tray and place it in the oven for 30 minutes. You want the skin to go crispy and golden.
6. Check the chicken after 30 minutes. If the skin is crispy and golden brown turn the oven down to 180C and cook for another 45-60 mins.
7. Add the chopped veggies (sweet potato, cauliflower and pumpkin) and salt, pepper, garlic and rosemary to a bowl. Cover in the melted oil and use your hands to combine everything evenly making sure the veggies are completely covered in oil and herbs.
8. Place the veggies onto a lined oven tray and put them in the oven to roast until golden brown and cooked through (roughly 25-30 minutes depending on your oven).
9. When the veggies are ready, remove them from the oven.
10. Check the chicken – if it’s cooked through, remove it from the oven and allow it to rest.
11. Start to pull the chicken away from the bones (when it’s cool enough to touch) and shred the chicken.
12. Add the leafy greens to a large bowl or plate and top with the shredded, roasted chicken and veggies. You can also drizzle a little olive oil and lemon juice over the top to taste if you like.

13. Serve and enjoy!

Asian Beef Salad

Asian-beef-salad-with-toasted-tamari-macadamias-4Phase

This Asian Beef Salad has layers of flavour thanks to the toasted tamari macadamias, chili and herbs. So quick and easy to prepare, it’s great for a simple lunch or dinner. Can also be easily adapted for when you are in Phase 2 – omit the sugar from the dressing, leave out the toasted tamari macadamia nuts and adjust quantities of the salad ingredients accordingly.

Serves 4

Ingredients:

  • 3 cups spinach
  • 1 cucumber, finely sliced
  • 1 chilli, diced
  • 1 cup basil, torn
  • ½ cup mint, torn
  • 2 shallots, finely sliced
  • 400-500g grass-fed beef steak (room temperature)
For the dressing:
For the toasted tamari macadamias:

Method:

1. Add the spinach, cucumber, chilli, herbs, lime juice and shallots to a bowl and mix to combine.
2. Add all the dressing ingredients to a small blender and blitz to combine. Taste the mix and adjust any of the flavours to your own taste buds. Pour this into a glass jar and set this aside while you prepare the beef.
3. Salt and pepper your room temperature steak on both sides. Heat a frying pan and add some coconut oil.
4. Add the steak to the hot pan and cook on both sides until golden brown and cooked to your liking.
5. When the steak is ready, remove it from the heat and allow it to rest.
6. Now add the macadamias, tamari and coconut oil to a small frying pan and heat up until all the liquid has evaporated. Make sure you keep an eye on them and stir them regularly so they don’t burn.
7. Once the beef has rested, slice it up and add it to the salad.
8. Add half of the dressing to the salad mix and combine. Add more dressing if desired, or save the rest for another salad.
9. Place salad into bowls and sprinkle the toasted tamari macadamias on top. Enjoy.

Roasted Pumpkin Salad with Creamy Avocado Dressing

Roasted_Pumpkin_Salad_4Phase

A colourful, nutritious salad, topped with a deliciously creamy, healthy dressing! This salad is super tasty as is, or can be used as a base and topped with leftovers like cooked chicken or salmon.

Serves 3-4

Ingredients:

  • ¼ pumpkin, chopped and roasted
  • 4 cups leafy greens
  • 1 cup olives
  • ½ cup Feta or goats cheese to crumble in
  • Optional Add Ins; leftover shredded chicken, boiled eggs, tuna or salmon
For the creamy avocado dressing:
1. Add all the dressing ingredients to a small blender and blitz until smooth and creamy. Taste the mixture and adjust if needed.
2. Add all the salad ingredients to a large bowl and mix to combine.
3. Put the salad into 3-4 bowls and drizzle some of the avocado dressing on top. Serve and enjoy.

Simple Summery Lime and Zoodle Salad

Simple_Summery_Lime_and_Zoodle_Salad_4Phase

This zesty, tasty zoodle salad can be eaten on its own or tossed with some protein or used as a side. Great dish to be having on warm summers days!

Serves 2

Ingredients:

Method:

1. Spiralise the carrots and zucchini and place in a large bowl.
2. Dress with herbs, lime, salt, pepper, tomatoes and oil and mix together.
3. You can choose to add boiled eggs, leftover roast chicken, chopped leftover sausages, fresh prawns or cooked fish here too, along with a good amount of pesto to mix through if desired.
4. Place onto two plates and enjoy! Serve with extra lime.

Honey Toasted Macadamia Nuts & Crispy Broccoli Salad

Honey_Toasted_Macadamia_Nut_Salad_4Phase

When we first posted this salad it was an instant hit – and it’s easy to see why! Sweetness, crunch and satisfying veggies, this salad is sure to be a crowd-pleaser!

Serves 2-4

Ingredients:

Method:

1. Preheat your oven to 200C.
2. Chop up the sweet potato into your desired sized pieces. Place in a bowl and coat with 2 Tbsp melted coconut oil.
3. Line a baking tray with baking paper, and lay out the sweet potato pieces evenly.
4. Sprinkle with salt and pepper evenly, and place in the oven to bake for 40 – 50 minutes or until browned and crispy. The bigger your pieces, the longer it will need to bake.
5. Whilst the sweet potato is baking, chop the florets off the broccoli.
6. In a medium to high heated pan, add 3 Tbsp coconut oil, and then add the broccoli to start cooking.
7. Sprinkle with salt, pepper, garlic powder and the turmeric and fry for roughly 10 minutes, or until they become crispy and softer. Set aside.
8. In a small bowl, coat the macadamia nuts in the honey, and in a medium to high heated pan, add 2 tbsp coconut oil and then the honey macadamia nuts.
9. Stir consistently until they have become browned and crispy just like the photo.
10. Once all is cooked, allow each ingredient to cool just slightly so it doesn’t immediately wilt the rocket.
11. Lay out the rocket, and then top with each ingredient evenly, sprinkle with salt and pepper and an extra drizzle of olive oil and/or lime/lemon juice if you feel it needs it.
12. Enjoy!

Did your favourite make the list? We’d love you to share your favourite salads with us!

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Kerry White

Kerry White

I am Digital Content Coordinator at Changing Habits. My role combines two of my biggest passions: words and food! Learning how we can nourish our bodies with real food while seeking natural alternatives for optimum health is an ongoing journey - which I am excited to share with you.
Kerry White

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