Salads

Kaye’s Waldorf salad

Keeping in mind that not everyone has a family of four to feed, Kaye’s Waldorf Salad is the perfect summer salad for two to share.

Ingredients
1 cup sliced celery
2 Gala apples, cored, chopped but not peeled
½ cup mandarin segments (drained if tinned)
½ cup walnuts
½ cup of mayonnaise
½ cup of sour cream
Handful chopped parsley

Method
Mix all of the above, add squeeze lemon juice, serve with crusty bread and add smoked trout or salmon if you’re feeling flush!

Tasty Tabouli Salad with Steamed Halibut

Eating to control diabetes can be a struggle, coming up with new recipes and watching what’s in your food can be time consuming and dull.  This Tasty Tabouli Salad, taken from our reviewed book, is a great staple which can be served alone, or with Steamed Halibut.

Tabouli

Ingredients
- 1 medium Spanish onion
- 3 bunches parsley
- 1 bunch mint
- 4 large tomatoes
- 2 medium Lebanese cucumbers
- 4 spring onions
- 1/4 cup dry bulgur wheat, soaked in water for 10 minutes
- 2 lemons, juice and rind of one lemon
- ½ cup extra virgin olive oil
- Salt and pepper, to taste

Method
1. Chop the Spanish onion very finely and mix well with salt and pepper.
2. Wash all vegetables and herbs and finely chop and mix with onion.
3. Add the soaked bulgur wheat to the vegetables.
4. Add the lemon juice and rind and olive oil and mix well.
5. Adjust salt and pepper to taste.
P.S. This is great with grilled meat, chicken, fish or pork.

You can find this recipe and many more in the book Diabetes and the Metabolic Syndrome, Written by Dr Nasseem Michael Malouf and published by New Holland.

If you are interested in finding out more about the book and purchasing it, visit the About Seniors Bookshop!

Halibut

Ingredients

- 2 pieces of Halibut
- Grated peel and juice of one lemon
- 1 clove of garlic, chopped
- 1 tablespoon olive oil
- 1 tablespoon oregano, chopped
- 1 tablespoon parsley, chopped
- ½ onion, chopped
- ½ green capsicum, chopped
- 1 tomato, chopped

Method

Steam the halibut and set aside to rest. Into a measuring cup, pour the olive oil and add the parsley, oregano and garlic. Let this mixture sit for about 15 minutes. Pour about half the oil onto the bottom of a flat casserole pan and place the fish on top. Now mix the remaining ingredients (apart from lemon juice and oil) and place the mixture on top of the fish. Drizzle the remaining lemon juice and oil on top. Cover and bake for half an hour in the oven on 180’c. 

Kaye’s Thai Beef Salad

(Serves two)

Ingredients
250g fillet or rump steak, quickly pan-fried and left to rest & cool, then sliced finely
4 leaves iceberg lettuce, shredded
One small tomato, sliced to quarters
One small Lebanese cucumber, sliced
Half small red onion, finely chopped
Handful sweet baby corn spears
Handful of snap peas

Dressing
¼ cup olive oil
Dessertspoon fish oil
½ cup lemon or lime juice
Teaspoon chopped chili (or sambal oelek, chopped chili in a jar)
Tablespoon chopped mint
Tablespoon chopped coriander
Teaspoon sugar
Salt & pepper

Method
Pre-heat pan, add teaspoon olive oil, when sizzling, panfry the steak over high heat, two minutes each side, then leave to cool, covered. Slice finely with sharp knife.
Wash and prepare salad ingredients as listed above. Place in bowl with lettuce on bottom, other ingredients on top, steak slices last.
Mix salad ingredients, pour over salad and steak, toss well, enjoy while still cold.

A delicious snack for the hot weather – feel free to vary ingredients, from steak to roast chicken pieces, or throw in some carrot sticks or chopped nuts for extra variety.
Try with a crisp white wine – or perhaps a chilled rose

Lucy’s Warm Lamb Salad

Eating more healthily over the summer months usually means salad but a regular intake of red meat is also essential to keep fit and well. Lucy’s Warm Lamb Salad is the perfect dinner for two, light but definitely nutritious.

Serves 2

Ingredients:

500g lamb, fat trimmed off
3 tablespoons lemon juice
1/4 cup fresh basil, chopped
50g red Spanish onion
100g avocado
220g rocket leaves
220g spinach leaves
2 cloves garlic, crushed
2 tablespoons olive oil
2 tablespoons balsamic vinegar

Method:
1.In a bowl mix lamb fillets with lemon juice and basil. Leave to marinate for 10 minutes.
2.Toss rocket, spinach, Spanish onion and avocado together.
3.Combine garlic, olive oil and balsamic vinegar. Pour dressing over salad.
4.Cook lamb as desired (pan fry, grill or BBQ). Slice lamb into diagonal slices.
5.Place salad mixture onto serving plates and arrange lamb slices on top.

Try with a Pinot Noir.

Drew’s Chicken Caesar Salad

Ingredients

2 griddled or barbequed chicken breasts, cut into strips
2 slices of wholegrain bread
1 clove garlic
Tablespoon olive oil
Cos lettuce
6 fresh anchovy fillets (optional)
20g freshly grated parmesan cheese

For the dressing
1 small clove of garlic peeled and grated
2 preserved anchovy fillets
3 tablespoons low or no fat Greek yogurt
Squeeze of lemon juice
Salt and pepper to taste

Method
Rub one side of the bread with the clove of garlic and olive oil and toast on same side.

Grind preserved anchovies, salt and pepper and garlic in a mortar and pestle, until you have a smooth paste. Mix lemon juice and yogurt, little by little until combined, add paste and mix well.

Wash lettuce leave and place in bowl. Cut toast into cubes and place in bowl with chicken and anchovies. Drizzle with dressing and garnish with parmesan.

Enjoy with a glass of chilled white wine – why not try a viognier?

Green Baby Pea Soup with Crab Salad

Andreas Donnerbauer, Executive Chef of the Sydney Harbour Marriott shares with us this tasty spring recipe.

500g green baby peas(frozen or fresh, well fresh is best)
1 onion, white, diced very fine
1 clove garlic, chopped very fine
25ml olive oil
200ml dry white wine
1litre vegetable stock
1 bayleaf
1 spring lemon thyme
250ml cream
250g blue swimmer crab meat
1 spring onion, chopped fine
1 red capsicum, diced very fine
1 lime, juiced
1 punnet pea shoots as garnish
Sea salt and pepper for seasoning

Method:

• In a large pot heat the olive oil over medium heat and start sweating off the onions and the garlic.
• Cook till transparent then add the green peas and give it a quick sauté. Deglace with white wine and add the herbs.
• Add the vegetable stock and let cook on medium heat till the peas are soft, then remove the herbs and strain peas into sieve. Retain the liquid. Refresh
the peas in ice water to retain their green colour.
• Pass peas into blender and mix with a little bit of stock to the consistency needed. When all peas are mixed, strain through sieve into a pot and put
back onto stove.
• Add the cream and season to taste.
• For the crab salad, add the crab meat, spring onion, capsicum and lime juice together and season to taste.
• Place the hot soup into a soup bowl, place crab salad in the middle and garnish with some pea shoots.

Georgina’s Potato Salad

2 kg washed potatoes
1 Spanish onion, finely chopped
3 rashers of bacon
2 boiled eggs, roughly chopped
2 tbl fresh parsley, chopped
1 tbl fresh dill, chopped
Olive oil
Balsamic vinegar
1 tsp French grain mustard
Mayonnaise

Boil potatoes in plenty of salted water until just tender. Allow to cool and halve. Grill or fry bacon until crispy. Set on kitchen paper to drain fat. Break into rough pieces and set aside.

Mix two parts olive to one part balsamic vinegar with grain mustard and set aside. Gradually stir in two tbls warm water into mayonnaise to thin.

Mix potatoes, Spanish onion, parsley, dill. Add olive oil and balsamic, then stir in mayonnaise last.

Garnish with bacon bits, parsley and black pepper
Or try diced Kaiser sausage for a more robust flavour. Serve with barbequed lamb cutlets and a South Australian merlot.

Serves 8

Denise’s Olive Salad

Denise's Olive Salad is a perfect way to spark the senses as you move into the summer season.

2 cups pitted green olives, quartered
500g marinated Jerusalem artichokes, quartered
Half a tub cherry tomatoes, halved
Half cup spring onions, chopped
2 cloves garlic, roughly chopped
2 tbls capers
1 tbls parsley, roughly chopped
1 tbls oregano, roughly chopped

Dressing
Quarter cup olive oil
Juice of one lemon
Ground black pepper to taste

Combine the salad ingredients and set aside.
For the dressing, juice the lemon and gradually mix in the olive oil, then season with black pepper to taste.
Combine salad and dressing five minutes before serving.

Enjoy with grilled or baked fish, or barbequed lamb, and perhaps a chilled red such as Brown Brothers Tarrango - for those seeking the keenest price we suggest you visit wineprobe, the online wine search engine, where Tarrango is available for an excellent price.
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