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A variety of salads for seven nights.

Monday: Salmon Poke Bowl

Tuesday: Antipasti Pasta Salad

Wednesday: Chicken Fattoush

Thursday: Lamb Kofta & Orzo Salad

Friday: Mexican Rice Salad

Saturday: Burger Bowls

Sunday: Creamy Italian Dressing and Chop Salad

Shopping List:

Pepper & Me: 

Wok Sauce, Ding Dong Sauce, Man Grind, ⅓ c Aioli Grail, Moroccan paste, Chipotle Lime Salt, Schmack Sauce, Man Rub, Italian Stallion.

Pantry staples: 

1.5 cups brown rice, soy sauce, 1 tbsp sesame oil, 2 tbsp sesame seeds, 300 g small pasta shapes, olive oil, white wine vinegar, 3/4 c Orzo, 1/2 cup Mayonnaise, 2 tsp Wholegrain mustard.

Dry Goods: 

Japanese Mayo, 1/2 cup chopped sundried tomatoes, 1 jar artichoke hearts, 1/2 cup chopped olives, 2 tbsp balsamic glaze, 3 small pita pockets, ⅓ cup walnuts, 1 teaspoon ground sumac, 100 gm Kalamata Olives, 250 g precooked brown rice & quinoa mix, 1 can black beans, 3 slices Vogels toast bread.

Chilled goods: 

50 g shaved Parmesan, ¾ cup natural yoghurt, 200gm Feta, 2 tbsp Natural Yoghurt, 2 tsp Parmesan.

Meat: 

400 g fresh salmon fillet, salami or chorizo, 600 grams chicken breasts/thigh, 400 gm Lamb Mince, 400 grams beef mince, 11 rashers streaky bacon.

Vegetables: 

1 cup frozen shelled edamame beans, 1 bunch asparagus, 1 carrot, 3 ripe avocado, 2 cucumbers, 3 spring onions, 3 zucchini, 4 capsicums, 2 iceberg lettuces, 3 cups cherry tomatoes, fresh parsley, fresh mint, 2 lemon, x1 Onion, x2 red onions, 1 cup frozen corn, 4 tomatoes, 1 handful fresh coriander.

Monday

0 from 0 votes
Salmon Poke Bowl
Author: Julie Cavanagh
Ingredients
  • 400 g fresh salmon fillet (see notes)
  • 1.5 cups brown rice
  • 1 cup frozen shelled edamame beans
  • 1 bunch asparagus
  • 1 carrot
  • 1 ripe avocado
  • 15 cm cucumber, diced
  • 2 spring onions, sliced
  • 2 tbsp Ding Dong Sauce
  • 2 tbsp Wok Sauce
  • 2 tsp soy sauce
  • 1 tbsp sesame oil
  • 2 tbsp sesame seeds
  • Japanese Mayo or Sriracha Mayo
Instructions
  1. Cook brown rice as per normal instructions or preferred cooking method

  2. Remove any pin bones from the salmon and remove the skin. Dice salmon into 1 cm cubes, place in a bowl

  3. Add Ding Dong Sauce, Wok Sauce, soy sauce and sesame oil to the salmon, toss well and pop in the fridge while you prep the toppings

  4. Shred cabbage, grate carrot or chop into thin match sticks, chop spring onion and dice cucumber. 

    Cooked shelled edamame in boiling water for about 3 minutes. Add the asparagus in the final minute to blanch. Drain well and run under cold water to stop the cooking process

  5. Add sesame seeds to salmon just prior to serving

  6. Toss to coat

Building Poke Bowl
  1. Place warm brown rice in the bottom of each bowl, drizzle with a little soy sauce if you like or equal parts soy and lemon juice mix together for a ponzu style dressing

  2. Place dressed salmon at one end of the bowl

  3. Arrange the toppings over the other half of the rice

  4. Drizzle with Japanese Mayo or Sriracha Mayo or even Aioli, serve immediately

Recipe Notes

Because this salmon is uncooked its important to buy fresh salmon that hasn't been frozen, buy from your local fish shop or ask at the supermarket for the freshest salmon of the day.

If you don't want to eat raw fish you could toss cooked prawns through the dressing or cold cooked shredded chicken

 

Tuesday

0 from 0 votes
Antipasti Pasta Salad
Servings: 6 side servings
Ingredients
  • 300 g small pasta shapes like bows or spirals
  • 1/2 cup chopped sundried tomatoes
  • 2 zucchini
  • 2 capsicums
  • 1 jar artichoke hearts
  • 1/4 cup chopped olives (optional)
  • salami or chorizo (optional)
  • 2 tbsp olive oil
  • Man Grind
  • 50 g shaved Parmesan
Dressing
  • 1/3 cup aioli
  • 2 tbsp balsamic glaze
Instructions
  1. Preheat oven to 200C Fan Bake 

  2. Bring a large pot of salted water to the boil and cook pasta until al dente. Drain and rinse, set aside to cool 

  3. While the pasta is cooking slice zucchini and capsicum and arrange on a baking tray. Drizzle with olive oil and season with Man Grind

  4. Roast the vegetables for 15 to 20 minutes or until starting to colour. Alternatively you can cook these in a grill pan 

  5. For the dressing combine the aioli and balsamic glaze. Mix well 

  6. Add pasta 

  7. Add sundried tomatoes, artichoke hearts and olives or salami if using. Really you can add any platter style antipasto ingredients you might have on hand 

  8. Toss well to coat

  9. Add the roasted vegetables and lightly toss again with the shaved Parmesan. Season with a little man grind as needed 

 

Wednesday

5 from 3 votes
CHICKEN FATTOUSH SALAD

A delicious chicken salad with a bit of zing and layered with flavours, this is sure to be a family favourite!

Course: Dinner
Cuisine: Mediterranean
Keyword: Chicken, Dinner, summer salad
Author: Julie Cavanagh
Ingredients
  • 600 grams chicken breasts/thigh
  • 3 large tablespoons Pepper & me morrocan paste
  • ¾ cup natural yoghurt
  • 3 small pita pockets or ciabatta rolls cut into chunks
  • Olive oil
  • 1 iceberg lettuce shredded
  • 1 medium cucumber diced
  • 1 cup cherry tomatoes halved
  • 1 spring onion or red onion sliced or red onion
  • 1 capsicum seeded and diced
  • 1 bunch fresh parsley finely chopped
  • 1 bunch fresh mint finely chopped
  • cup walnuts
DRESSING
  • 50 mls olive oil
  • 1 lemon juiced
  • 2 tablespoons white wine vinegar
  • 1 teaspoon ground sumac
  • Pepper & Me Man grind to season
Instructions
  1. Preheat the oven to 180°C.
  2. Cut the chicken into bite sized pieces
  3. Stir the moroccan paste and yoghurt together, marinate the chicken in the yoghurt mix while you prepare the other ingredients.
  4. Place the pitas/ciabatta chunks on a baking tray. Drizzle with olive oil and season with man grind.
  5. Grill for about 5 minutes, until golden brown.
  6. Remove from the oven and let cool.
  7. In a large fry pan drizzle with olive oil and fry off the marinated chicken in batches until cooked.
  8. In a large salad bowl add in the chopped veggies and herbs, gently toss together.
  9. In a liquid measuring cup or small bowl, combine the 50mls of oil, lemon juice, white wine vinegar, sumac and man grind, whisk until well-combined.
  10. Add the chicken, walnuts and bread to the salad.
  11. Pour the dressing over the salad just before serving.
  12. Toss well and serve with an extra sprinkling of sumac.

 

Thursday

5 from 1 vote
Lamb Kofta & Orzo Salad
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
 
Servings: 4
Author: Julie Cavanagh
Ingredients
  • 400 gm Lamb Mince
  • 1/2 Onion
  • 2 tsp Morocckin Paste
  • handful Parsley
  • 1 tsp Man Grind
  • 1 tbsp Vegetable Oil
Orzo Salad
  • 3/4 c Orzo
  • 1 Red Onion
  • 1 Courgette
  • 1 Yellow Pepper
  • 150 gm punnet Cherry Tomatoes
  • 100 gm Kalamata Olives
  • 100 gm Feta
  • handful Mint leaves
Yoghurt Dressing
  • 2 tbsp Natural Yoghurt
  • 2 tbsp Aioli
  • 1 tbsp Lemon Juice
  • 1 tsp Man Grind
Instructions
  1. In a medium sized bowl combine the Lamb Mince, finely diced Onion, Parsley, Man Grind & the Morocckin Paste. Wet some skewers & squeeze the mince mixture onto the skewers. Set aside in the fridge to chill (this will help hold the mixture together on the skewer).

  2. On a medium heat add the Oil & brown all sides of the Lamb Kofta's. Transfer to the oven to finish off the cooking process for 5mins at 180 degrees.

Orzo Salad
  1. Cook the Orzo in boiling water for 10mins, drain, cover in cold water, drain again & into a large bowl.

  2. Pan fry the Red Onion (sliced lengthways), Courgette & Pepper until golden & add to the Orzo. Also add the Cherry Tomatoes cut in half, Olives, crumbled Feta & finely diced Mint. Stir all the ingredients & set aside.

Yoghurt Dressing
  1. Combine the Yoghurt, Aioli, Lemon Juice & Man Grind altogether.

  2. Serve the Lamb Kofta with a generous few spoonfuls of the Orzo salad & drizzling of the Yoghurt dressing.

 

Friday

0 from 0 votes
Mexican Rice Salad
Author: Julie Cavanagh
Ingredients
  • 250 g precooked brown rice & quinoa mix
  • 1 can black beans
  • 1 cup frozen corn
  • 2 tomatoes
  • 1 avocado
  • 1 handful fresh coriander (or parsley)
  • Chipotle Lime Salt
Dressing
  • 2 tbsp rice bran or light flavoured oil
  • 1 tbsp Ding Dong Sauce
  • juice of one lime or lemon
  • 1/2 tsp sugar
  • 50 g feta (leave out for a vegan option)
Instructions
  1. Mircowave rice for 1 minute and place in a large bowl

  2. Cook frozen corn, drain and rinse blacks beans and add to the rice with diced tomato

  3. Mix well

  4. Add all the dressing ingredients to a jar and shake well to emulsify 

  5. Pour dressing over rice and toss well to coat

  6. Add diced avocado and chopped parsley or coriander, season well with Chipotle Lime Salt and mix gently

  7. Crumble over feta to serve. You could also add diced red onion or spring onion if you like

 

Saturday

5 from 2 votes
Burger Bowls
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 

Such a simple meal to make.  The flavours that this dish pull together are so damn good, you won't even miss the bun!

Course: Dinner, lunch
Cuisine: American
Keyword: Bowl, burger, Salad, Schmack, SCHMACK sauce
Servings: 4
Ingredients
  • 400 grams beef mince I use topside mince that has a good fat content in it. This helps to keep the meat juicy.
  • 2 Agria potatoes chopped into chips
  • 8 rashers streaky bacon
  • 1 avocado sliced
  • 1/2 red onion sliced into rings
  • 2 tomatoes chopped
  • 1 Iceberg lettuce shredded
  • 4 tbsp Schmack sauce
  • 1 tsp Man Grind
  • 1 tbsp Man Rub
  • 1 tbsp olive oil
Instructions
  1. Pre-heat oven to 200℃

  2. In a bowl mix together the Man Rub and olive oil.  Add the cut up potatoes and mix around to smother the potatoes in the Man Rub mixture.  Spread the potatoes out flat on a lined baking tray and pop in the oven for 20 mins or until cooked and golden.  Once cooked, toss with some Man Grind.

  3. Add the bacon to the oven, to cook until crispy.  This should only take 5-10 mins.  Finish it under the grill if it hasn't crisped up nicely.

  4. Divide all your salad ingredients between 4 bowls.  I like to do a bed of lettuce then a little pile of each ingredient on top around the bowl.

  5. In a hot skillet, heat a dash of olive oil.  Add your mince and a good pinch of your man grind.  Fry until just cooked through and browned.  Remove from the heat.

  6. Once your chips, bacon and mince is ready, add these to each bowl also.  Drizzle each bowl with a tablespoon of Schmack sauce and serve.  

 

Sunday

4.67 from 3 votes
Creamy Italian Dressing with a bonus Chop Salad Recipe
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
 
Course: Dinner, lunch, Salad, Side Dish
Cuisine: Italian, Worldwide
Keyword: Italian, Italian Stallion, Salad, summer salad
Servings: 4
Author: Julie Cavanagh
Ingredients
Creamy Italian Dressing
  • 1/2 cup Mayonnaise, I use Best Foods
  • 2 tsp Wholegrain mustard
  • 2 tsp White wine vinegar
  • 1 tsp Italian Stallion
  • 2 tsp Parmesan, I use the powdered Dairy Works one for this
  • 1 tsp Man Grind
A delicious Chop Salad that goes perfectly with this dressing.
  • 1 Cos lettuce, chopped
  • 1/2 Red onion, sliced
  • 1/4 cup Olives, pitted
  • 1 punnet Cherry tomatoes, halved
  • 3 slices Vogels toast bread, tossed with olive oil and Italian Stallion and toasted
  • 3 rashes Streaky bacon, grilled and crispy
  • Feta, crumbled
Instructions
Creamy Italian Dressing
  1. In a bowl, mix together all the dressing ingredients.  Depending on how thick your mayonnaise is, you may need to add a little bit of the vinegar at a time to make sure it doesn't get too runny.  Best Foods mayo is very thick and I found the 2 tsp of vinegar made it the perfect consistency.  

  2. Keep any leftover dressing in a covered jar in the fridge for a week or two.

Chop Salad
  1. Assemble your salad in a large bowl.  Use the cos lettuce as a base and then add the toppings on top.  When you're ready to serve drizzle with the dressing to taste and toss.  

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