Use these substitute ingredients to cut down on the calories without sacrificing the flavour. By Ntwenhle Gcabashe
Cauliflower & brown rice salad
Prep time: 10 minutes
Cooking time: 15 minutes
Serves: 3–4
- ½ head cauliflower
- 2 cups brown rice, cooked
- 1 tablespoon (15ml) avocado oil
- 2 garlic cloves, crushed
- 1 onion, chopped
- 1 tablespoon curry powder
- 1 cup butter beans, cooked
- 1 cup red kidney beans, cooked
- 1 cup frozen sweetcorn, thawed
- Handful fresh coriander, finely chopped
- 2 tablespoons (30ml) lemon juice
- 1 tablespoon lemon zest
- ½ cup pomegranate seeds
- Salt and pepper
- Lemon slices, for serving
- Cherry tomatoes, for serving
- Basil leaves, for serving
- Blend cauliflower in a food processor for 2–3 minutes or until it resembles rice, and set aside.
- Heat avocado oil in a frying pan. Fry garlic and onion until soft.
- Add curry and cauliflower, and cook for 8–10 minutes. Remove from heat.
- Add rice, beans, sweetcorn, coriander, juice, zest and pomegranate seeds. Season with salt and pepper.
- Mix well and serve with lemon slices, tomatoes and basil leaves.
TIP: Use brown instead of white rice because it is packed with fibre and nutrients.
SEE ALSO: Mixed Salad
Char-grilled potato salad
Prep time: 10 minutes
Serves: 3–4
- 1kg baby potatoes, boiled, halved and char-grilled
- 1 cup bacon, cooked and chopped
- Handful dried cranberries
- Handful spring onion, chopped
- 2 avocados, mashed
- 1 tablespoon (15ml) lemon juice
- 2 tablespoons (30ml) olive oil
- Salt and pepper
- Basil leaves, for serving
- Mix potatoes, bacon, cranberries and spring onion in a bowl.
- Whisk avocado, lemon juice and olive oil in a separate bowl. Season with salt and pepper. Add to potato mixture and mix.
- Serve with basil leaves.
TIP: Substitute mayonnaise with mashed avodaco for good fat and great flavour.
Creamy Turnip
Prep time: 10 minutes
Cooking time: 25 minutes
Serves: 3-4
- 2 handfuls fresh turnips, chopped
- 3 medium sweet potatoes, chopped
- 3 garlic cloves
- 3 tablespoons (45ml) olive oil
- 1 cup (250ml) low fat coconut milk
- Salt and pepper
- Fresh chives, for serving
- Toasted almonds, for serving
- Micro leaves, for serving
- Preheat the oven to 180°c.
- Place turnips, potatoes and garlic onto a roasting tray. Drizzle with olive oil and mix well. Roast for 20–25 minutes or until tender. Remove from the oven.
- Transfer to a bowl, and add coconut Season with salt and pepper.
- Serve warm with chives, almonds and micro leaves.
Tip: For less starchy content, use turnips and sweet potatoes instead of regular ones.