Summer with Crystal Andrus: 3 Fresh Salads

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I’m Crystal Andrus, founder of Simply…Woman! I’d love to share with you three of my favourite salads. As a meal or to compliment some delicious barbeque fare, these are sure to cool you down through the sizzling days of summer. In these salads, (and any others you create) use the directions I’ve included to make homemade dressing instead of buying mass manufactured dressings. Fresh tastes so much better, and eliminates so many of those unknown ingredients! Here’s to a summer of wellness!

–Crystal Andrus

Mango Salad

nothing says summer like mango

Ingredients

1 Large unripe mango, peeled and cut into long thin shreds

1 small fresh red chile, deseeded and chopped finely

2 shallots, finely chopped

2 tbsp lemon juice

1 tbsp of light soy sauce

6 roasted canned chestnuts, quartered

Combine the ingredients. Pour over the dressing and serve immediately.

Nutritional Information Per Serving

Calories…26, Protein…1g, Carbohydrate…6g, Fat…0g

Moroccan Rice Salad

Add a taste of Morocco to your summer table.

Ingredients

1 1/2 cups basmati. wild, or brown rice

1 cinnamon stick, about 2 inches or 5cm

2 tsp coriander seeds

2 tbsp olive or canola oil

1 small finely chopped onion

2 finely chopped garlic cloves

1/2 tsp ground turmeric

1 pinch of cayenne pepper

1 tbsp of lemon juice

1/3 cup of golden raisins

3 ripe plum tomatoes chopped

3 oz or 76g of chopped cucumber

4 sliced scallions

7oz or 200g can of tuna drained and flaked

3 tbsp of chopped fresh cilantro

salt and pepper

Cook the rice according to the packet instructions, omitting any butter recommended. Transfer to a large bowl and set aside. Heat a small skillet and add the cinnamon stick, coriander seeds, and the cumin seeds. Cook over high heat until the seeds begin to pop and smell fragrant. Remove from the heat and grind to a fine powder.

Heat the oil in a clean skillet and add the onion. Cook over low heat for 7-8 minutes until softened and lightly browned. Add the garlic and cook for a further minute. Stir in the roasted and ground spices, turmeric, and cayenne and cook for a further minute. Remove from the heat and stir in the lemon juice.

Add this mixture to the rice and mix well, ensure all grains are well coated.

Add the golden raisins, tomatoes, cucumber, scallions, tuna and chopped cilantro. Season with salt and pepper. Allow the salad to cool, and serve at room temperature. (For great texture and added protein, try chickpeas and lentils in this salad as well!)

Nutritional Information

Calories…329, Protein…19g, Carbohydrate…42g, Fat… 3g

Spectacular Spinach Salad

creating variations like blueberry and mango keep this salad tasting fresh all summer!

Ingredients

1/2 cup mushrooms

3 1/2 oz or 100g of baby spinach

3 oz or 76g of shredded radicchio leaves

3 1/2 oz of 100g of cooked skinless chicken breast fillet

2 tbsp of olive oil

Finely grated rind of half an orange and the juice of one orange

1 small can of drained mandarin oranges

1 tbsp of plain fat-free yogurt

sea salt and pepper

Wash the mushrooms to remove any dirt.

Mix together the spinach and radicchio in a large salad bowl.

Thinly slice the mushrooms and add them to the spinach mixture.

Shred the chicken with your fingers and mix it in to the salad.

To make the dressing place the olive oil, orange rind, orange juice, and yogurt into a screw top jar, and shake adding salt and pepper to taste.

Drizzle the dressing over the salad and toss to mix well.

Top with the mandarin oranges. (try blueberries, mango, strawberries, or any organic fruit as a variation. Local, organic choices in the summer abound!)

(serves 4)

Nutritional Information

Calories…329, Protein…8g, Carbohydrate…35, Fat…3g

(variations of the salad may change the nutritional information.)

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