(Serves 4)
INGREDIENTS:
250 ml green peas, fresh or frozen (1 cup / ±150 g)
1 small onion, peeled and halved
4 strips low-fat, low-sodium back bacon, fat removed, or 1 slice smoked ham (100 g)
60 ml low-fat mayonnaise (¼ cup)
30 ml low-fat or fat-free milk (2 Tbsp)
250 g lettuce or baby spinach, finely chopped (1 packet or ½ medium lettuce)
½ English cucumber, quartered lengthwise and thinly sliced, optional
90 g low-fat feta cheese, crumbled (1 round disk)
5 ml honey (1 tsp)
Freshly ground black pepper
METHOD:
Pour boiling water over the peas, drain, and set aside.
Slice the halved onion into thin slices and pour boiling water over them. Drain and set aside.
Chop the bacon or ham into small cubes and fry in a pan using cooking spray until browned.
Mix the mayonnaise and milk in a cup. Add a little more milk if the dressing is too thick.
Use a deep glass bowl with a 15–20 cm diameter and layer the salad ingredients: start with lettuce, then peas, onion, bacon, cucumber, feta, black pepper, honey, and finally the mayonnaise mixture.
Repeat the layers 2–3 times.
Serve immediately, but the salad can also be stored in the fridge for up to 2 days — it gets even better!
(Serves 4)
INGREDIENTS:
3 baby marrows (zucchini) — thinly sliced lengthwise
1 Tbsp olive oil
½ onion, very finely chopped
1 red pepper, deseeded and finely chopped
200 g lentils or 1 cup cooked lentils
1 tsp fresh ginger, grated
1 spring onion, finely chopped
1 Tbsp fresh parsley, finely chopped
3 handfuls lettuce, torn
3 radishes, thinly sliced
3 Tbsp chickpeas
3 Tbsp summer berries of your choice (e.g., strawberries, mulberries, blueberries)
METHOD:
Heat the olive oil in a large pan over medium heat. Fry the baby marrows and set aside.
Add the onions and red pepper to the pan. Fry for 5 minutes until soft and slightly coloured.
Add the lentils. Remove from heat.
Add the ginger and spring onion. Cover the pan with a lid and let sit for 10 minutes.
Add the baby marrows, chopped parsley, and chickpeas, then mix well.
Arrange the lettuce, radishes, and berries on a large serving plate.
Spoon the lentil mixture over and serve!
You can store the lentil mixture in the fridge for 1–3 days — simply add the fresh ingredients just before eating.
