India Weekender 23 Sep

18 FEATURES
Friday, 23 September, 2022
Healthy cooking every day
Lighter Takes
& Easy Tips
Read online www.iwk.co.nz
A big, bountiful salad is the best way to celebrate delicious seasonal produce!
Broccoli salad
Ingredients
• 1 pound broccoli crowns
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons mayo, I like Sir
Kensington's or vegan mayo
• 1½ tablespoons apple cider vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon maple syrup or honey
• 1 garlic clove, minced
• ¼ teaspoon sea salt, more to taste
• cup diced red onions
• cup dried cranberries
• Smoky tamari almonds
• ½ cup almonds
• ½ cup pepitas
• 1 tablespoon tamari
• ½ teaspoon maple syrup
• ¼ teaspoon smoked paprika, more to
taste
Methods
• Preheat the oven to 350°F and line a
baking sheet with parchment paper.
• Chop the broccoli florets into ½-inch pieces
and any remaining stems into ¼-inch dice.
Peel any woody or course parts from the
stem first.
• In the bottom of a large bowl, whisk
together the olive oil, mayo, apple cider
vinegar, mustard, maple syrup, garlic, and
Ingredients
Carrot Ginger Dressing
• ½ cup chopped roasted carrots, from 3/4
cup raw carrots
• 1/3 to ½ cup water
• ¼ cup extra-virgin olive oil
• 2 tablespoons rice vinegar
• 2 teaspoons minced ginger
• ¼ teaspoon sea salt
• Salad
• 1 batch Roasted Chickpeas
• 1 bunch curly kale, stems removed, leaves
torn
• 1 teaspoon lemon juice
• ½ teaspoon extra-virgin olive oil
• 1 small carrot, grated
• 1 small red beet, grated*
• ½ watermelon radish, very thinly sliced
• 1 avocado, cubed
• 2 tablespoons dried cranberries
• ¼ cup pepitas, toasted
• 1 teaspoon sesame seeds
• Sea salt & Freshly ground black pepper
Instruction
• Make the dressing and roast the chickpeas:
Preheat the oven to 400°F and line a large
baking sheet with parchment paper.
• Toss the chickpeas with a drizzle of olive
oil and sprinkle with pinches of salt and
pepper. Place the carrot pieces for the
dressing in their own corner on the baking
sheet to roast alongside the chickpeas.
Roast for 25 to minutes, or until the
chickpeas are browned and crisp and the
salt.
• Add the broccoli, onions, and cranberries
and toss to coat.
• Place the almonds and pepitas on the
baking sheet, toss with the tamari, maple
syrup, and smoked paprika and spread into
a thin layer. Bake 10 to 14 minutes or until
golden brown.
• Remove from the oven and let cool for 5
minutes (they’ll get crispier as they sit).
• Toss the almonds and pepitas into the
salad, reserving a few to sprinkle on top.
Season to taste and serve.
Kale salad with carrot ginger dressing
carrots are soft. Set the roasted chickpeas
aside. Transfer the carrots to a blender
and add the water, olive oil, rice vinegar,
ginger, and salt.
• Blend the dressing until smooth and chill
in the Place the kale leaves into a large
bowl and drizzle with the lemon juice, ½
teaspoon of olive oil, and a few pinches of
salt.
• Use your hands to massage the leaves until
they become soft and wilted and reduce in
the bowl by about half.
• Add the carrot, beet, watermelon radish,
half of the cubed avocado, cranberries,
pepitas, a few more good pinches of salt
and a few grinds of pepper, and toss.
Drizzle generously with the carrot ginger
dressing.
• Top with the remaining avocado, more
dressing, the roasted chickpeas and
sprinkle with the sesame seeds. Season to
taste and serve.
Notes - Make the dressing ahead so it has
time to chill in the fridge before adding to
the salad.
Healthy taco salad
Ingredients
• 2 corn tortillas, sliced into strips
• Extra-virgin olive oil, for drizzling
• 1 medium head romaine
lettuce, chopped
• 1 cup shredded red cabbage
• ½ cup cooked black
beans, drained and rinsed
• 2 red radishes, thinly sliced
• ½ cup sliced cherry tomatoes
and/or pico de gallo
• 1 avocado, sliced
• Jalapeno slices, optional
• Cilantro Lime Dressing, the
creamy avocado variation
• Sea salt
• Lime wedges, for serving
• Shiitake Taco 'Meat'
• 1 tablespoon extra-virgin olive
oil
• 8 ounces shiitake
mushrooms, stemmed and diced
• 1 cup crushed walnuts
• 1 tablespoon tamari
• 1 teaspoon chili powder
• ½ teaspoon balsamic vinegar
• Sea salt and freshly ground black
pepper
Instructions
• Preheat the oven to 400°F
and line a baking sheet with
parchment paper.
• Toss the tortilla strips with a tiny
bit of olive oil and a few pinches
of salt. Spread onto the sheet
and bake for 10 to 14 minutes
or until crispy.
• Make the Shiitake Taco “Meat”:
In a medium skillet, heat the
olive oil over medium heat.
• Add the mushrooms and cook,
stirring only occasionally, until
they begin to brown and soften,
3 to 4 minutes. Stir in the
walnuts and lightly toast for 1 to
2 minutes. Stir in the tamari and
the chili powder.
• Add the balsamic vinegar and
stir again. Remove from the heat
and season with salt and pepper
to taste.
• Assemble the salad with the
romaine lettuce, cabbage, black
beans, taco meat, radishes,
tomatoes, avocado, jalapenos,
if using, and generous dollops of
cilantro lime avocado dressing.
• Drizzle with olive oil and
sprinkle with sea salt. Serve with
lime wedges and extra dressing
on the side.
Grilled corn salad
Ingredients
• 3 ears of grilled corn on the cob
• 1 red pepper, diced
• 1 green pepper, diced
• ½ small cucumber, diced
• 2 ripe peaches, pitted and diced
• 1 small avocado, pitted and
diced.
• 8 basil leaves, thinly sliced
• juice of 1 lime, plus lime wedges
for serving
• 3 tablespoons Chile Lime
Dressing, plus more to taste
• sea salt
• Chile Lime Dressing (this makes
extra)
• ¼ cup Sir Kensington’s Avocado
Oil Mayo or vegan Fabanaise
• 1 tablespoon olive oil
• ¼ cup chopped cilantro, including
stems, plus more for garnish
• 1 tablespoon fresh lime juice,
plus extra slices for serving
• serrano chile, plus more to taste
• pinch of garlic powder
• pinch of onion powder
• sea salt
Method
• Make the dressing: In a small
food processor, combine the
avocado mayonnaise, olive oil,
cilantro, lime, serrano, garlic
powder, onion powder and a few
generous pinches of salt.
• Pulse until combined. Chill until
ready to use.
• Slice the kernels off of the grilled
corn and place in a large bowl.
• Add the red pepper, green
pepper, cucumber, peaches,
avocado, basil, lime juice, a few
pinches of salt, and toss.
• Add a few tablespoons of
dressing, toss again, then taste
and add more dressing and/or
salt to taste.
• Serve with extra dressing and
lime slices on the side.
Chicken Broccoli
Ingredients
Method
• 500 chicken breast fillet, skin off • Cut chicken breasts in half and
• 2 broccoli, chopped
if too thick slice lengthways, as
• 420g canned cream of chicken soup well.
• 3/4 cup mayonnaise
• Fry each piece gently on both
• 1/2 lemon, juiced
sides.
• 1 tbs mild curry powder *to taste
• Steam broccoli until tender.
• Place broccoli in a long or square
casserole dish, then add chicken.
• Mix soup, mayonnaise, lemon
juice and curry powder in a bowl.
Pour evenly over chicken and
broccoli.
• Bake at 180C for 50 minutes.
• Serve with rice.