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                                           Salads

Asparagus & halloumi salad

SERVES 3–4

COOKS IN15 MINUTES

Calories

403

Ingredients

450 g asparagus

250 g halloumi

1 bulb of fennel

1 red onion

2 tablespoons extra virgin olive oil

½ an orange

TAP FOR INGREDIENTS

Method

In a large pan of boiling salted water, boil the asparagus until tender, then refresh in cold water.

Preheat a griddle pan over a high heat. Slice and add the halloumi, then cook until charred, turning occasionally.

Trim and finely slice the fennel, then peel and finely slice the onion.

Place into a bowl with the asparagus and halloumi.

Combine the oil with the orange zest and juice, then season well with sea salt and black pepper.

Pour the dressing over the other ingredients, toss well and serve on a platter while the halloumi is still warm.


Full of Beans Salad

700g bag Wattie’s frozen Full of Beans 

425g can Craig’s Four Bean Mix, drained and rinsed 

1 small red onion, thinly sliced 

1 red capsicum, deseeded and sliced 

handful Italian parsley leaves

Dressing ½ cup olive oil 1 small clove garlic, crushed 1/3 cup cider vinegar 1 tsp liquid honey

1. Put Wattie’s frozen Full of Beans in a microwave proof dish. Cover and cook on high for 5 minutes. Remove and toss the vegetables over. Cover and return to the microwave for a further 3-4 minutes, until the vegetables are crisp and tender. Drain off any excess water and place in a large bowl. 2. Add Craig’s Four Bean Mix, red onion, red capsicum and parsley leaves. Toss the dressing through the salad while the vegetables are still warm. Chill before serving.

Dressing Whisk the oil, garlic, cider vinegar and honey together. Season to taste.


BBQ Lamb and Summer Vegetable Salad

Serves: 4-6

Prep time: 15 minutes Cook time: 20 minutes

400g lamb stir-fry

250ml bottle Eta Caramelised Onion Dressing

2 red capsicums, deseeded and cut into pieces

2 yellow capsicums, deseeded and cut into pieces

2 small red onions, peeled and quartered

3 courgettes, sliced

8 cherry tomatoes mesculin leaves 50g feta, crumbled (optional)

1. Place ½ the bottle of Eta Caramelised Onion Dressing in a bowl. Add lamb stir-fry and toss to coat. 2. Over medium heat BBQ the prepared vegetables on an oiled plate. Alternatively these can be roasted in a pre-heated 200°C oven until tender. Place in a bowl. 3. BBQ the marinated lamb over medium heat until just cooked through. 4. Carefully toss the cooked lamb through the vegetables adding extra Caramelised Onion Dressing to taste. Allow to cool. 5. Serve the salad over mesculin leaves and scatter over the crumbled feta. Serve with crusty bread.


Beetroot and Feta Summer Salad

Prep time: 15 Minutes Cook time: 5 Minutes

Serves: 6

Ingredients

100g snow peas, sliced

410g can Wattie's Beetroot Slices, drained

300g Craig's Chickpeas in Brine, drained and rinsed

1 yellow capsicum, deseeded and cut into strips

½ cup 250ml bottle Eta Lite & Free Feta & Garlic Dressing

50g feta cheese, crumbled

2 Tbsp pine nuts, toasted (optional)

Method

1. Drop snow peas or beans into boiling water for 1 minute to quickly blanch. Drain and cool quickly in ice water.

2. Cut Wattie's Beetroot Slices in half and set aside. On a serving platter, layer the beetroot, chickpeas, capsicum and snow peas.

3. Drizzle with the Eta Lite & Free Feta & Garlic Dressing and sprinkle over the Feta and pine nuts if wished. Serve as a light meal or as a side salad. Tips

Assemble the salad just before serving.


Brown Rice Greek Salad

Prep time: 10 minutes Cook time: 5 minutes 

Serves: 4

Ingredients

250g pack SunRice Brown Rice in 90 seconds

2 Tbsp 250ml bottle Eta Lite & Free Italian Dressing

½ cup cherry tomatoes, halved

100g feta, cut into 1cm dice

2 spring onions, trimmed and sliced

2 radishes, sliced

1-2 tbsp Italian parsley leaves

150g round green beans

Method

1. Open the pack SunRice Brown Rice in 90 Seconds, cook in the microwave on High for 90 seconds. Carefully empty the hot pack of brown rice into a bowl and pour over 2 tbsp Eta Lite & Free Italian Dressing and mix well.

2. Add cherry tomatoes, feta, spring onions, radishes and parsley to the dressed brown rice, toss well and season with salt and pepper.

3. Arrange beans and rice salad on 2 serving plates, drizzle with more dressing and serve.




Chicken & lentil salad with caper dressing

SERVES 6

COOKS IN1H 25M

Calories

676

Ingredients

1 x 1.6 kg whole free-range chicken

1 lemon

olive oil

150 g cooked lentils

4 handfuls of baby swiss chard or other small leaves

CAPER DRESSING

3 tablespoons capers

½ a lemon

3 tablespoons extra virgin olive oil

3 tablespoons thick Greek-style yoghurt

Method

Preheat the oven to 200ºC/gas 5.

Finely slice and arrange the lemon in a double layer down the middle of a roasting tin. Sit the chicken on top, making sure all the lemon is covered. Season the chicken skin and drizzle with olive oil.

Roast in the oven for 15 minutes, then lower the temperature to 180ºC/gas 4 and continue cooking for 50 minutes, or until the chicken’s juices run clear when the thickest part of the thigh is pierced with a skewer.

Leave to rest for 10 to 15 minutes.

Shred the meat from the chicken and, in a large bowl, toss with the lemon slices, lentils and leaves.

Chop the capers and mix with the lemon juice, oil and yoghurt, drizzle over the salad and serve.



Delicious winter salad

SERVES 6–8

COOKS IN35 MINUTES

Calories

205

Ingredients

½ a red cabbage

½ a white cabbage

2 large carrots

4 spring onions

a few shoots from winter cabbages, such as kale or cavolo nero , optional

300 ml milk

4 anchovies, from sustainable sources

6 cloves of garlic

2 tablespoons white wine vinegar

6 tablespoons extra virgin olive oil

1 tesapoons Dijon mustard

1 handful of mixed seeds, such as poppy, sesame and sunflower

½ a bunch of fresh mint

Method

Quarter and finely shred the cabbages, peel and finely slice the carrots and trim and finely slice the spring onions.

Place in a large bowl and if you’re lucky enough to have any other interesting winter cabbages leaves, you can add those into the mix too.

Put your milk in a pan on a medium heat with the anchovies. Peel and add the garlic, then bring to a simmer.

Let it cook for 10 minutes until the garlic cloves are soft, then pour everything into a liquidiser.

Add the vinegar, oil and mustard and blend for a few minutes, then stop and have a taste. You want it to be quite acidic, but if it’s too acidic add a bit of oil for balance.

Add good pinches of sea salt and black pepper, then pour it over the sliced veg.

Use your hands to toss and dress everything and get everyone around the table.

Heat the seeds in a dry pan for a few minutes until warm, then scatter them over the salad. Pick and tear over your mint leaves, then eat it immediately.



Greek-style quinoa salad

SERVES 6

COOKS IN35 MINUTES PLUS SETTING

NUTRITION PER SERVING

Calories

315

Ingredients

250 g quinoa

1 big bunch of fresh mint

2 lemons

extra virgin olive oil

1 red onion

250 g ripe tomatoes

1 cucumber

200 g Kalamata olives (stone in)

200 g feta cheese

½ teaspoon dried oregano

red wine vinegar

Method

Pop the quinoa in a pan with 450ml of boiling water and a few sprigs of mint and simmer over a low heat for 10 minutes.

Turn off the heat and allow the grains to soak up any remaining water, then transfer the quinoa to a bowl, discarding the mint, and allow to cool.

Once cooled, add the zest and juice from 1 lemon, along with a good drizzle of oil and a pinch of sea salt and black pepper.

Peel and finely slice the onion, chop the tomatoes, then quarter, deseed and finely chop the cucumber.

Crush the olives with the heel of your hand and get rid of the stones. Roughly chop them and place in a bowl with the onion, tomatoes, cucumber, feta and oregano (if you can buy flowering oregano, great, add a few shakes of that).

Add the zest and juice from the remaining lemon, a good splash of red wine vinegar and a good lug of oil, and season to taste.

Pick and finely slice the remaining mint leaves, saving any baby ones for later, and fold through the Greek salad.

Scrunch up a large piece of greaseproof paper, then flatten it out again and oil it lightly on one side. Use it to line a 1.5-litre glass bowl.

Spoon one-third of the quinoa into the bowl, top with half the Greek salad, another third of quinoa, the remaining Greek salad, and the rest of the quinoa. Press it all down with a spoon between each layer so it’s nice and compacted.

Cover with another piece of greaseproof paper then place a small plate on top and sit something heavy on it. Refrigerate or leave somewhere cool to set for about 2 hours.

When you’re ready to serve, carefully turn the salad out onto a board or plate, remove the paper, drizzle with oil and sprinkle over the reserved mint leaves. Serve with toasted pitta bread, sliced into fingers, if you like.



Mediterranean Chicken Salad

Serves:4

3 poached chicken breasts

2 tbsp lemon juice

½ tsp salt

ground black pepper

300g cherry tomatoes, halved

2 red capsicums, thinly sliced

½ cup kalamata olives

130g rocket leaves

1 red chilli, minced (optional)

½ cup Tuscan Herb Oil

2 just-ripe avocados, sliced

Shred chicken breasts and place in a bowl with lemon juice. Season with salt and pepper. Add all other ingredients except herb oil and avocados. When ready to serve, add herb oil and avocados and toss to combine.


Quinoa, feta & broad bean salad

SERVES 4

COOKS IN1H 20M

Calories

345

Ingredients

3 corn cobs

extra virgin olive oil

1 red onion , peeled and finely chopped

1 large bunch of fresh coriander , leaves picked and stalks finely chopped, a few leaves reserved to garnish

2 teaspoons ground cumin

2-3 fresh red chillies , deseeded and finely chopped

2 cloves of garlic , finely sliced

300 g fresh broad beans , shelled, or 200g frozen

220 g quinoa

3 limes , the zest and juice of

200 g feta

hot chilli sauce , to season (optional)

Method

With a large knife, slice the corn kernels off the cobs. Transfer to a blender with 125ml of water and blitz to a loose paste.

Pour a glug of oil into a medium non-stick pan and fry the onion and coriander stalks over a low-medium heat for 10–15 minutes until softened. Add the cumin, chillies and garlic and fry for 1–2 minutes. Add the blitzed corn to the pan and cook gently for 5–10 minutes, until just simmering but not coloured. Season well, spoon the mixture into a bowl and set aside to cool.

Blanch the beans in boiling water for a couple of minutes. Drain, rinse under cold water and set aside to cool. If you like, remove the grey outer skins and discard.

Cook the quinoa according to packet instructions then, while it’s still hot, drizzle with extra virgin olive oil, squeeze over the juice from the limes and add the zest. Add the broad beans, toss well and leave to cool. Once cooled, chop the coriander leaves and stir through, along with the corn mixture. Spread the salad over a plate and leave to one side.

Put the whole block of feta, brine and all, into a small non-stick frying pan. Drizzle with olive oil and add a splash of chilli sauce, if you like. Bring to the boil, then cook over a high heat until the feta is lightly golden. Gently turn over and cook for a few more minutes on the other side. Break up the feta with a fork, add to the salad, drizzle over any leftover dressing from the pan and scatter over the reserved coriander leav


Sprouting super salad

SERVES 2, OR 4 AS A SIDE

COOKS IN40 MINUTES

Calories

517

Ingredients

70 g whole unpeeled hazelnuts

200 g chantenay carrots

2 tablespoons maple syrup or runny honey

1 tablespoon avocado oil

200 g sprouting seed mix

6 sprigs of fresh flat-leaf parsley

ORANGE & HONEY DRESSING

1 small orange

1 tablespoon avocado oil

2 teaspoons maple syrup or runny honey

Preheat the oven to 180ºC

Toast the nuts in a shallow baking tin in the oven for 4 to 5 minutes – you need them to go just a little darker to bring out the lovely toasted flavour. Allow the nuts to cool and leave the oven on.

Top the carrots, leaving small ones whole and slicing bigger ones in half lengthways. Parboil for 4 minutes, then drain.

Transfer the carrots to a roasting tin and drizzle with the maple syrup or honey and avocado oil.

Roast in the oven for 12 to 15 minutes. Shake the tin to make sure the juices coat the carrots, then let cool slightly (they're better served when they're still warm).

Rinse the sprouting seeds, finely chop most of the parsley leaves, then mix with the hazelnuts and slightly cooled carrots in a serving bowl.

For the dressing, combine most of the orange zest with the orange juice, avocado oil, maple syrup or honey and 2 teaspoons of cracked black pepper.

Pour over the salad and toss to coat. Chop and sprinkle over the remaining parsley and top with the orange zest for extra prettiness.



Thai Style Beef Salad

Prep time:10 minsCook time:4-6 mins + 5 mins resting

Serves:6

4-6 thick-cut frying steaks such as sirloin or rump (about 150-200g per person)

a splash of fish sauce

salt and ground black pepper

1 tbsp oil

3 lebanese cucumbers or 1 telegraph cucumber, cut into small batons

1 small red onion, halved and finely sliced

4 spring onions, thinly sliced

24 cherry tomatoes, halved

40 mint leaves, torn

4 tbsp coriander, chopped

⅔ cup Chilli Jam or thai sweet chilli sauce (see below)

4 tbsp lime juice

Rub the steaks with the fish sauce and season them with salt and pepper. Heat the oil in a large frypan and cook the steaks for 2-3 minutes on each side or until they are done to your liking. They can also be grilled over high heat on the barbecue.

Rest the meat for at least 5 minutes after cooking before angle slicing thinly across the grain. If preparing the meat ahead of time, make the salad in advance and slice the steaks just before serving.

Place the sliced meat and any cooking juices in a mixing bowl with the prepared cucumber, red onion, spring onions, tomatoes, mint and coriander.

Mix together the Chilli Jam and lime juice, pour over the salad and toss to combine.

Variation

If you don’t have Chilli Jam in the fridge, you can substitute ⅔ cup sweet chilli sauce mixed with the finely grated zest of 2 limes and 2 tsp fish sauce.



Thousand Island Chicken Salad

Prep time: 15 minutes Cook time: 20 minutes Serves: 4-6

Ingredients

1 red and yellow capsicum, halved and deseeded

800g baby new potatoes, well washed

3-4 sprigs fresh mint

1 size 14 cooked chicken

2-3 cups baby spinach leaves or other salad greens

½ red onion, peeled and finely sliced

2-3 stalks celery, thinly sliced

¾ cup Eta Thousand Island Dressing

handful fresh basil leaves

Method

1. Place the capsicums skin side up on a grill rack or barbecue and cook at 220°Cfor about 5 minutes or until the skins are browned and blistered. Set aside to cool. Remove skins, and cut into thick slices.

2. Cook the baby new potatoes in boiling salted water with sprigs of fresh mint until tender.Pour off the hot water, cool in cold water for 1-2 minutes, drain well.

3. Roughly chop or shred the warm cooked chicken into chunky pieces.

4. Arrange the spinach leaves on a platter, layer with warm potatoes and chicken, red onion, celery and capsicums. Drizzle with Eta Thousand Island Dressing and scatter with basil leaves.

Serve immediately after assembling.


Warm winter salad WITH QUINOA, CRUNCHY HAZELNUTS & A ZINGY DRESSING.

SERVES 4

COOKS IN40 MINUTES

Calories

269

Ingredients

100 g quinoa

250 g purple sprouting broccoli

2 oranges

1 tablespoon tahini

1 tablespoon red wine vinegar

1 teaspoon runny honey

extra virgin olive oil

200 g mixed-colour kale

30 g blanched hazelnuts

Method

Cook the quinoa according to the packet instructions, then drain.

Place a large frying pan or griddle pan over a medium heat.

Trim the broccoli and cook for 8 to 10 minutes (in batches if you need to), turning occasionally, until slightly charred.

To make a dressing, squeeze the juice of 1 orange into a small bowl. Mix in the tahini, red wine vinegar, honey and 2 tablespoons of oil, then season to taste and set aside.

Remove and discard any hard stalks from the kale, placing the leaves in a large bowl. With your hands, massage in a pinch of salt for 1 minute.

Once the broccoli has charred, add to the kale and tip over half the dressing. Add the quinoa and toss together.

Put the pan you used to cook the broccoli back over a high heat and toast the hazelnuts until golden, then roughly chop.

Add a little more dressing to the salad, toss again, then arrange on a large serving platter.

Peel the remaining orange, slice into rounds and scatter over the salad. Tip over the chopped toasted hazelnuts and serve straight away, with any remaining dressing on the side


Warm Chicken and Rice Salad

4Serves 15 minutes Prep Time 10 minutes Cook Time

Ingredients

1 small hot cooked chicken 1 tsp oil 4-5 spring onions, trimmed and thickly sliced 1 cup roughly chopped celery leaves or parsley leaves 450 g pack Family Size Sunrice Brown Rice 8-12 olives (black or green) 6 Tbsp Eta Tangy Tomato & Basil Vinaigrette

Method

1. Pull the meat from the chicken and cut into bite sized pieces and place in a bowl.

2. Heat the oil in a frying pan and quickly pan-fry the spring onion and celery until just tender and add to the chicken.

3. Heat in a microwave according to the directions on the pouch. Sunrice Brown Rice

4. Scatter rice over chicken mixture. Add the olives and celery or parsley leaves, then pour over the Eta Tangy Tomato & Basil Vinaigrette and toss well. Serve immediately.

Tips

Cut time by buying a pre-cooked roast chicken or for a healthier option use 3 cups cooked diced lean chicken breast and serve with salad greens.


Warm Potato Salad

6 Serves

Ingredients

500 g new potatoes, halved or quartered 2-3 red capsicums, cut into large dice 6-8 garlic cloves, peeled 2-3 Tbsp oil salt and pepper to season 2 cups Wattie’s frozen Chuckwagon Corn Mix ½ - 1 cup freshly torn herb leaves (oregano, parsley or chives) 3-4 spring onions, sliced ½ cup Eta Lite and Free French Dressing

Method

1. Toss the potatoes, red peppers and garlic cloves in the oil and season well with salt and pepper. Place on a foil-lined tray and bake at 200°C for around 30 minutes until the potatoes are tender.

2. Sprinkle the over the potatoes in the oven and cook for a Wattie's Frozen Chuckwagon Corn Mix further 3 minutes until the frozen vegetables are warmed through.

3. Transfer to a bowl and toss with the torn herbs, spring onions and . Eta Lite and Free French Dressing Serve warm with meat from the barbeque.

Tips

For variations try the following:

Add 100g sliced salami or shredded ham

Add 1/2 cup black olives

Add 2-3 sliced sundried tomatoes