Asparagus, Paw Paw & Blue Cheese Salad

  • 30ml olive oil
  • 200g fresh green asparagus spears
  • 1 pkt assorted lettuce leaves
  • 20 each fresh basil leaves
  • 15 fresh mint sprigs
  • 2 small paw paws sliced
  • 125g blue cheese crumbled roughly
  • 15ml balsamic reduction
  • Freshly ground black pepper
  • Fresh yellow or red rose petals


  • Lightly stir-fry asparagus in the olive oil till crisp but tender
  • Toss the lettuce leaves, basil & mint together on a serving platter
  • Add the paw paw and cheese together with the asparagus on the mixed leaves
  • Drizzle with the balsamic reduction and garnish with ground black pepper

Pesto Pasta Salad

  • 200g cooked spiral pasta cooled
  • 75g basil pesto
  • 250ml sour cream
  • 75g cubed feta cheese
  • 75g cocktail tomatoes cut in to half
  • 75g black olives
  • A? English cucumber diced
  • A? red onion finely chopped
  • Salt & freshly ground black pepper


  • In a large bowl combine the sour cream & pesto.
  • Stir in the pasta & toss till all pasta is covered completely
  • Fold in all other ingredients.
  • Season to taste

Sunshine Packed Sprout Salad

  • 2 large oranges segmented and juice drained
  • 1 large carrot peeled and grated
  • 125g radishes finely sliced
  • 50g wild rocket
  • 75g mixed bean sprouts
  • 50g alfalfa seed sprouts


  • Mix all the above ingredients together and chill


  • 60ml low fat plain yoghurt
  • 10ml honey
  • Orange juice
  • Salt & black pepper to taste


    • Whisk together and season to taste
    • Drizzle over salad just before serving.

Spinich Salad with Sundried Tomatoes

  • 500g baby spinach leaves
  • 2 cups mushrooms raw sliced
  • A? cup sundried tomatoes chopped
  • 2 A? tsp olive oil
  • 1 A? tsp red wine vinegar
  • 1 A? tsp mustard
  • 1 clove garlic minced
  • A? tsp salt
  • Ground black pepper
  • A? cup croutons


  • Combine spinach, mushrooms, tomatoes in a salad bowl
  • Combine olive oil, vinegar, mustard, garlic & salt in a jar, shake vigorously to make a dressing
  • Pour dressing over vegetables
  • Sprinkle with croutons
  • Ground black pepper over

Summer Strawberry Sensation Salad

  • 1 punnet strawberries
  • 1 avocado cubed
  • 1 mango sliced / 1 tin tinned peaches or apricots
  • 1 small spanspek diced
  • 50g roughly chopped walnuts
  • 50g roughly crumbled feta cheese
  • 15ml chopped mint leaves
  • Crushed black pepper


  • Mix all the above ingredients together
  • Drizzle with the dressing & top with freshly ground black pepper


  • 4 strawberries
  • 75 ml water or apple juice
  • 30ml olive oil
  • 5ml white wine vinegar
  • 5ml whole grain mustard
  • Pinch of sugar


  • Mash the strawberries and rub through a sieve into a small mixing bowl
  • whisk in the oil, vinegar, water, mustard & sugar

Crunchy Red Cabbage Salad

  • 450g shredded red cabbage white core removed
  • 6 spring onions chopped
  • 50g seedless raisins
  • 125g unsalted cashew nuts
  • 1 apple sliced / chopped


  • Add together in a bowl and mix well


  • 5ml whole grain mustard
  • 5ml caster sugar
  • 30ml rice wine vinegar
  • 75ml olive oil
  • 5 ml crushed garlic
  • 90ml flat leaf parsley chopped


  • Mix together and drizzle over salad


Ginger Barbeque Chicken

  • 1/3 cup sweet-sour sauce
  • 1/4 cup water
  • 3 tablespoons hoisin sauce
  • 1 1/2 teaspoons sesame seeds
  • 1 clove garlic, minced
  • 1 teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
  • 1/4 to 1/2 teaspoon chilli sauce or several dashes Tabasco sauce
  • 6 x 150g skinless, boneless chicken breasts – flattened


For sauce, in a small saucepan combine all of the ingredients except the chicken. Bring to boiling over medium heat, stirring frequently; reduce heat. Simmer, covered, for 3 minutes. Set aside.

Rinse chicken; pat dry. Grill chicken on the lightly greased rack of an uncovered grill directly over medium heat for 12 to 15 minutes or until tender and no longer pink, turning once and brushing with sauce once or twice during the last 5 minutes of grilling.

In a small saucepan, heat the remaining sauce until bubbly; remove from heat and place in a gravy boat and serve with chicken.

Per Serving: 168 Calories; 2g Fat