Bring along a healthy side to any summer BBQ
Summer time means barbeques and garden parties which can often lead to the temptation of unhealthy foods. To maintain your healthy diet why not take along a dish that you know will help you stay on track. These healthy and quick barbeque side dishes will ensure you don’t feel like you are missing out on the fun.
Chopped Kale Salad with Edamame, Carrot and Avocado
- 1 bunch of fresh kale
- 1 cup of chopped snow peas
- 1 large carrot, peeled and ribboned with a vegetable peeler
- 1 red pepper, deseeded and chopped
- 1 cup of edamame beans
- 1 avocado, pitted and cut into small chunks
- 1 large shallot, finely sliced
- 1 handful of coriander, chopped
- 1 handful thai basil, chopped
- For the dressing:
- 3 tbsps of olive oil
- 2 tbsps of rice vinegar
- 1 tbsp of finely grated ginger
- 1 tbsp low-salt tamari
- 2 tsps lime juice
- 3 garlic cloves, pressed or minced.
- Use a knife to remove the tough ribs from the kale, then discard them. Chop the kale leaves into small, bite-sized pieces and transfer them to a mixing bowl.
- Sprinkle the kale with a dash of sea salt and add the remaining salad dressing ingredients with the kale.
- To make the vinaigrette, whisk together all the ingredients until blended.
- Toss the dressing with the salad and serve.
Summer fruit quinoa salad
- 100g quinoa
- 3 peaches or nectarines, diced
- 50g toasted hazelnut, roughly chopped
- Handful of mint, roughly chopped
- Handful of parsley, roughly chopped
- 2 tbsp olive oil
- Zest and juice 1 lemon
- Put the quinoa in a medium saucepan and cover with 300ml water. Bring to the boil and simmer for 20 mins or until the quinoa is tender. Drain off any excess liquid and set aside to cool.
- Add the fruit, hazelnuts, herbs and seasoning to the cooled quinoa.
- Whisk together the olive oil, lemon zest and juice. Pour over the salad and mix thoroughly.
Fresh Black Bean Salad
- 4 ½ cups cooked black beans, rinsed and well-drained
- 1 cup of canned corn (drained)
- 1 orange, yellow or red pepper, chopped
- 1 cup quartered cherry tomatoes
- 1 cup chopped red onion (from 1 small onion)
- ½ cup finely chopped fresh coriander (about ½ medium bunch)
- 1 medium jalapeño, finely chopped (keep the seeds for heat if you’d like, or remove them for mild flavor) or 2 tablespoons finely chopped pickled jalapeño
- ½ teaspoon lime zest
- 2 tablespoons lime juice (about 1 lime), to taste
- ¼ cup extra-virgin olive oil
- ¼ cup white wine vinegar
- ½ teaspoon chili powder
- ½ teaspoon ground cumin
- ½ teaspoon salt, to taste
- Optional garnishes: sliced avocado, crumbled feta, lime wedges
- In a large serving bowl, combine all the ingredients and toss to combine.
- Taste, and add additional ingredients if necessary, such as another teaspoon or two of vinegar or lime juice or another pinch of salt.
- Cover and chill in the fridge to enhance the flavours— preferably overnight if possible.
- Serve with any of the garnishes listed. Leftovers keep well for up to 4 days or so; you might want to wake up the flavours with an extra squeeze of lime juice or tiny splash of vinegar.
Sweet and sour rainbow slaw
- 450g red and white cabbage (mixed), very thinly sliced
- 2 carrots, peeled and sliced into thin matchsticks
- 1 small red onion, finely chopped
- 1 celery heart, thinly sliced
- 8 radishes, topped and tailed, then thinly sliced or quartered
- 1 red pepper, cored, deseeded and thinly sliced
- For the dressing:
- 2 tbsp white wine
- 2 tbsp of honey
- ½ lemon juice
- 1 tsp mustard powder
- ½ tsp yellow mustard seeds
- ½ tsp celery seeds
- ½ tsp poppy seeds
- 4 tbsp vegetable oil
- Put all the vegetables in a large bowl of iced water and leave in the fridge for one hour to crisp up. Drain well and pat dry on a tea towel, the tip into a large serving bowl.
- To make the dressing, whisk all the ingredients together with a large pinch of salt until the sugar has dissolved. Pour over the vegetables, toss well and chill until ready to serve.
For more nutrition advice why not book your free consultation now or contact your nearest Curves club.