Salads are fantastic. They are easy to make, versatile, colourful and full of goodness. You can have fun making them with a variety of different raw and cooked vegetables and spice them up with dressings, chilli, cheese and delicious crispy bacon.

Mango and pomegranate salad with Italian-style pork burgers

mango and pomegranate salad

This delicious mango and pomegranate salad does a grand job in accompanying these potentially SIBO friendly Italian-style pork burgers (just eliminate the garlic and onions). It’s a tasty meal that has no carbohydrates in it.  The salad is a bit fruit heavy, but if you are not fructose intolerant, then the great qualities of the pomegranate will do you good.

Pomegranates are chock full of goodness, including the chemical, punicalagin which has high anti-oxidant qualities and has been shown to reduce inflammatory activity in the digestive system.  For that reason alone, it is worth eating them while they are in season.

NOTE:  I use organic ingredients now where I can get them. If not, we wash all our vegetables in water, salt and apple cider vinegar to reduce the chemicals on them.

INGREDIENTS

In a food processor (or finely chopped), add:

2 cloves of garlic and 1 red onion (not if you are fructose intolerant or eliminate them if you have SIBO)

2 carrots

2 zucchinis (courgettes)

1 red pepper

1/2 tsp dried oregano, or a tablespoon of fresh oregano

8 pitted Kalamata olives (not marinated)

6 sundried tomatoes.  (Make sure they are are marinated in good quality olive oil)

Rind of one lemon, (preferably organic, who knows what chemicals on are on those pristine skins!)

Pinch of dried chilli, or 1 small fresh chilli (optional)

1 free range egg

500 gms organic pork mince (don’t put this into the food processor, but mix in afterwards)

METHOD

When all the ingredients are finely chopped, add the 500 gms of pork mince.

Put the mixture in the fridge for as long as possible before hand (maybe an hour), then roll it into burger size balls when flattened.  I make mine a bit smaller because then you can have two!

Brown both sides of the burgers in hot coconut oil or ghee, then allow to cook slowly until the meat is well cooked and the veggies are soft – about 15 minutes.

MANGO & POMEGRANATE SALAD

De-seed one pomegranate by cutting it in half and squeezing the juice into a bowl, then dig out the pips being careful not to let any of the white skin join the pips.

Cube the flesh of one mango

Slice up one Lebanese cucumber

Handful of fresh mint, roughly cut up

Slice 6 button mushrooms

Sprinkle with goat’s cheese or Danish fetta

DRESSING

1 tsp of sesame oil

Juice of 1 lemon

about 2 tbspns of good quality olive oil

salt and black pepper to taste

Shake well and pour over the salad.

 

 

 

 

Crunchy seed spinach salad

Crunchy seed spinach salad

Crunch seed spinach salad

This spinach salad is best made from garden fresh English spinach.  I am told that spinach bought from a shop, unless organic, is one of the worst vegetables for chemical sprays and fertilisers.  Luckily, the climate here in Melbourne allows us to grow gorgeous fleshy-leaved spinach for many months during spring and summer.

We have taken to washing all our bought vegetables in water with Apple Cider vinegar and salt.  Apparently, it washes away the chemicals*  I am taking my daughter’s word for this, but might do some further research into it.

As a salad, this goes really well with fish and chicken or you can just pile into it on it’s own.  It’s that delicious.  It’s also SIBO friendly. 

SPINACH SALAD INGREDIENTS

Large bunch of freshly cut spinach leaves or
1 large bunch of English Spinach with the roots still on
1 bunch of asparagus spears
1 Lebanese cucumber
2 tablespoons capers
Large handful of pumpkin seeds
Large handful of sunflower seeds
Small handful of pine nuts
Tbsp organic Coconut Oil
Sprinkle chilli flakes (optional)

METHOD

Wash the spinach in water with 1 tablespoon apple cider vinegar
Cut the spinach into 1 cm slices
Thinly slice the cucumber
Lightly steam the asparagus – you want it bright green, cut into 3cm slices
Add coconut oil to a pan
Add chilli flakes to taste (I use 1/4 teaspoon)
Brown the seeds, but beware the pine nuts burn easily, so I add them later
Combine all the ingredients into a bowl and toss with the dressing.
I sprinkle the seeds on at the end for effect.

DRESSING

Juice of one lemon
Tbspoon sesame oil
1/4 cup good quality olive oil
1/2 tsp maple syrup
Zest of a lime of lemon
Salt and black pepper

Make it in a jar and give it a good shake before pouring over the Spinach Salad.

Goes really well with salmon simply fried and chicken.

 

 

Race Day Salad

As pretty as a hat and infinitely more edible.

Ingredients
1/4 purple cabbage thinly sliced and lightly blanched
1 yellow pepper (or red) thinly sliced
1 bunch asparagus, woody ends chopped off, cook in boiling water for 2 to 3 minutes
Very large handful green beans, cook in salted boiling water for 3-5 minutes
– drain and throw into icy water to keep them green and crisp
10 sun-dried tomatoes diced
Large chunk of Danish fetta crumbled
10 thin slices of hot Prosciutto crispy fried
I thin green chilli thinly sliced (optional)

Method
Put a ring of the cabbage in a flattish salad bowl
Place the diced beans and chopped asparagus in the centre
Layer the yellow capsicum and the sun-dried tomatoes and chilli
Crumble the fetta and sprinkle over the crispy Proscuitto

Dressing
1 tbs white wine vinegar
Juice half a lemon
Splash of balsamic
3 tbs good Olive Oil
Salt and cracked black pepper
Half a tspn of brown sugar
1 tsp french seeded mustard
Mix well and pour over just before eating.