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Two Healthy Summer Salad Recipes

Posted by Lynda on October 26th, 2012 (Diet, Good Foods, Healthy Recipes, Nutrition)

Two healthy summer salad recipes from Sydney dietitian, Lynda Hamilton.

Here are two simple yet healthy summer salad recipes that are  packed with plenty of good nutrition your body will thank you for.   Add them to your diet this week and let me know what you think of them 🙂

The 4 C’s – Carrot, Coconut, Currant and Coriander

Beautiful, simple yet delicious, and what’s more, it doesn’t even need a dressing so once made it can be kept in the fridge for several days and used as a tasty lunch box filler too.

Simply grate 2 or 3 carrots, depending on how much you are making, and pop it into a bowl.  Add either desiccated or shredded coconut – I use a ratio of 3 to 1 – so add about a third of the quantity of carrot in coconut.  Add a couple of handfuls of currants and some chopped coriander and combine – it is as simple as that.

Why is it good for you?

Carotenoids which give carrots their orange colour and include a variety of health boosting phytochemicals acts as a potent antioxidant which boosts your immune system and protect against cancer. Carrots also contain vitamin A, an essential vitamin for good eye health.

Coconut is another immune booster with a host of health benefits which include an increase in insulin production, so it is a great food for those with pre or type 2 diabetes.

Beetroot, Black Lentil and Feta Salad

This is great store cupboard supper which takes moments to put together,  so it is the ideal speedy supper to knock together after a busy day.  I prefer to use black lentils, but you can make it with brown or green puy lentils – depending on what you can get hold of or have in the cupboard.

Simply drain 1 can of black lentils  and put them into a bowl.  Add some chopped beetroot (tinned is fine if you are pushed for time) and crumble feta cheese on top.   Drizzle with olive oil and serve.

Why is it good for you?

Lentils contain saponins which research suggest may slow the DNA replication in cancer cells that are multiplying.  They are also packed with fibre and help lower cholesterol.  Beetroot also has a range of health benefits and you can read about those in this previous post:  Boost Nutrition with Beetroot

By Lynda Hamilton

Lynda Hamilton is an  Accredited Practicing Dietitian and Accredited Nutritionist BSc, BHSc (N&D) at Hamilton Dietetics.  If you would like to speak to a dietitian, get in touch with Sydney dietitian, Lynda Hamilton.

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