Healthy Salads: Cheap and Cheerful
May 12, 2011 § 17 Comments
Last week I started a Cheap&Cheerful category on Blushing Strawberries’ with these fritters, and thank you to everyone who gave me tips on making a more ‘attractive’ fritter. I’m looking forward to trying again tomorrow, once I buy corn at the farmer’s market.
Lately NB and I have been looking into the Paleo Diet and the Primal Blueprint diet. In the coming weeks I will share one or two in depth posts on the subject, but for now let’s just summarise them as eating the way a caveman would eat – if it does not run, fly or swim, or if it isn’t green, then don’t eat it. Of course that is a wild generalisation and there are many nuances to the theory, which that statement has denied. But basically it is about eliminating all carbohydrates, grains and legumes, all processed foods, most sugars and dairy (a little bit of fruit is ok).
Before NB and I make any grand statements about how ‘We soo, totally eat Paleo now’, I thought I should recap on my history of sticking to a diet:
B/S on Detoxing – “Remember that this diet is not meant to impinge on my sociability”
B/S on Vegetarianism – “I remember once when I was a teenager, maybe 13 or 14, I decided to become a vegetarian. The memory is sadly clear. At breakfast I declare myself vegetarian. Five hours later I smell my dad cooking bacon. I renounce my newfound diet.”
Not that NB can claim to be high and mighty: Do you think Cheerios or Cheetos are more Paleo?
But we are slowly trying to include meals that fall in line with this way of eating, at maybe a 60/40 or 70/30 ratio. Which brings me to last nights Cheap&Cheerful dinner – a primal blueprint salad.
Now while Paleo may seem a little extreme for beginners, the Primal Blueprint diet offers a little more leniency, and Mark’s Daily Apple is a great starting point if you are interested in more information. One of the ‘sensible vices‘ allowed under PB is cheese. Here is what Mark has to say:
“While we aren’t diehard fans of all dairy, “the power of the cheese” is right on. However, we do believe in skipping the weirdo processed stuff reminiscent of school lunches. Play it snooty and go for the good, aged stuff. Not only is aged cheese a fermented food, it contains little to no lactose. It’s also got good fat, essential nutrients, and a wallop of protein. But this will all be mere peripheral chatter once you’re actually enjoying. The satisfaction surpasses all of the above.”
Truer words were never spoken! The satisfied look on NB’s face when he bit in to a sesame-chilli goats cheese balls, and his following proclamation that this is the BEST healthy meal I have ever made, is enough to keep this chef satisfied all summer long. Because after all, why would we want to eat healthily if it doesn’t taste delicious?
Goats cheese salad with spinach stuffed chicken breast
The money-saver aspect in this dish comes from using whatever you have on hand in your crisper or your garden. By using up leftover spinach and tomatoes from the previous nights dinner, I was able to stuff the chicken and wrap them in bacon from the freezer. You might have some sundried tomatoes or mushrooms lying around, which would work a treat. Choose whatever herbs are in your pots, garden or fridge and buy the goats cheese from a deli, not the supermarket, to save money on packaging.
2 medium sized chicken breasts, halved crossways
2 tablespoon of pesto (optional)
2 cloves garlic, crushed
large handful of english spinach, washed and roughly chopped
8 cherry tomatoes, thickly sliced
4 slices bacon or prosciutto
1/2 butternut pumpkin or acorn squash, diced into 3cm cubes and tossed with olive oil, thyme and salt
2 large handfuls of baby spinach or mixed mesclun
1/2 red apple, finely sliced into fans
Herb goats cheese balls
50g goats cheese
1/4 cup basil leaves, finely chopped
1/4 cup Italian parsely, finely chopped
zest of one lemon
Sesame Goats cheese balls
50g goats cheese
1/4 cup sesame seeds
2 tablespoons chilli flakes
1 tablespoon toasted fennel seeds (optional) or poppyseeds
Preheat oven to 160C, 350F and roast pumpkin on a large baking tray.
Meanwhile, to stuff chicken, make a wide insertion into each half, making sure that the knife does not puncture through the breast. Rub 1/2 tablespoon of pesto inside each cavity. Heat 1tbl oil a large based frypan over medium heat and begin to saute garlic. Add in spinach and cook until just wilted. Allow to cool before stuffing each chicken cavity with 1/4 of the tomatoes, and spinach mixture. Wrap to enclose with bacon and secure with a toothpick.
For goats cheese balls, take a tablespoon of cheese and shape into a round using the palm of your hands. Coat half the balls in the herb mix and half in the sesame mix. Drizzle with a little olive oil.
Serve chicken, pumpkin and goats cheese atop baby spinach, tossed with a dressing of equal parts olive oil and balsamic vinegar, as well as a squeeze of lemon and a teaspoon of dijon mustard. Garnish with extra herbs and apple slices.