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This months NEW recipes -

August
August header.jpg

August

Summer is in full swing, so here are some tasty salads for those hot day.

6 Mexican-inspired mango, avocado and black bean salad (V)
7 Avocado rose, grapefruit and grilled chicken salad
8 Salmon, cucumber and radish salad
5 Juicy watermelon, feta and mint salad (V)
3 15-minute lentil salad with pancetta, asparagus and tahini
2 Epic roast chicken salad with wild rice and grapes
4 Carrot ribbon salad with quinoa granola (V)
1 Lemony lentil salad with griddled halloumi

Lemony lentil salad with griddled halloumi (V)

Serves 4, Kcals 419, Fibre 10.2g

For the dressing

  • 2 tbsp olive oil

  • 1 lemon, juiced

  • 1 tsp Dijon mustard

  • 14g fresh mint, leaves picked and roughly chopped

 

For the salad

  • 500g cooked puy lentils

  • 1 small red onion, halved and very finely sliced

  • 100g pomegranate seeds

  • 80g watercress

  • 225g light halloumi, cut into ½cm slices

 

  1. Combine the olive oil, lemon juice, mustard and mint and season. Place the puy lentils, onion, half the pomegranate seeds and the watercress in a large bowl and toss with the dressing.

  2. Heat a griddle pan over a high heat and add the halloumi, cooking for 1-2 minutes on each side so that it has deep golden griddle marks all over.

  3. Lay the lentil mixture out over a large platter, then top with the halloumi pieces and remaining pomegranate seeds to serve.

 

https://www.sainsburys.co.uk/gol-ui/recipes/lemony-lentil-salad-with-griddled-halloumi

1 Lemony lentil salad with griddled halloumi.jpg

Epic roast chicken salad with wild rice and grapes (V)

Serves 2. Kcals 479, Fibre 2.4g

  • 120g basmati rice

  • 20g hazelnuts, blanched

  • 40g mixed baby kale

  • 60g red grapes, halved

  • 150g cooked chicken

 

For the dressing

  • 2 tbsp balsamic vinegar

  • 1 tbsp extra virgin olive oil

  • 1 tsp Dijon mustard

  • ½ tbsp fresh rosemary, roughly chopped

  • 1 tsp runny honey

 

  1. Preheat the oven to 200°C/fan 180°C/gas mark 6. Bring a large pan of water to the boil and cook the rice according to the instructions on the packet. Drain and leave to cool.

  2. Place the hazelnuts on a small roasting tray and roast for 8-10 minutes, until lightly golden. Set aside to cool, then roughly chop. Mix the cooled rice with the kale, half the grapes and seasoning.

  3. Place the balsamic, olive oil, mustard, rosemary and honey in a mini food processor and blitz for 1 minute until everything is well mixed and the dressing has thickened slightly. Divide the dressing between the bottom of two mason jars, then add the chicken. Add the rice, then top with the chopped hazelnuts and remaining grapes.

 

 

 

https://www.sainsburys.co.uk/gol-ui/recipes/epic-roast-chicken-salad-with-wild-rice-and-grapes

2 Epic roast chicken salad with wild rice and grapes.jpg

15-minute lentil salad with pancetta, asparagus and tahini

Serves 4, kcals 404, fibre 10.3g

  • 200g asparagus spears, trimmed

  • 1½ tbsp olive oil

  • 12 strips smoked pancetta

  • 50g tahini

  • 1½ lemons, juiced

  • 1 clove garlic, minced

  • 500g cooked puy lentils

  • 335g cherry tomatoes, halved

 

  1. Preheat the oven to 200°C/fan 180°C/gas mark 6. Add the asparagus to a roasting tray, then toss with 1 tbsp olive oil and season well.

  2. Transfer to the oven and roast for 10-15 minutes until tender. Meanwhile, place the pancetta on a separate baking tray and cook in the oven for 15 minutes, or until crispy.

  3. Whisk together the tahini, lemon juice, garlic and remaining olive oil, gradually adding 50ml water until you have a loose consistency. Add an extra 1-2 tbsp water if you want it runnier.

  4. Toss together the puy lentils, cherry tomatoes and asparagus. Season to taste and plate up, topped with the pancetta and drizzled with the dressing.

 

 

https://www.sainsburys.co.uk/gol-ui/recipes/15-minute-lentil-salad-with-pancetta-asparagus-and-tahini

3 15-minute lentil salad with pancetta, asparagus and tahini.jpg

Carrot ribbon salad with quinoa granola (V)

Serves 4, Kcals 510, Fiber 11.5g

  • 100g quinoa

  • 70g rolled oats

  • 30g whole almonds, roughly chopped

  • 50g pecans, roughly chopped

  • 2 tsp cinnamon

  • 1 tsp ground ginger

  • 2 tbsp coconut oil, melted

  • 2 tbsp honey or vegan alternative

  • 3 large rainbow carrots, peeled

  • 75g baby leaf spinach

  • 100g pomegranate seeds

  • 2 tbsp fresh mint, roughly chopped, plus extra to serve

  • 2 tbsp pomegranate molasses

  • 1 tbsp extra virgin olive oil

  • 1 tbsp white wine vinegar

 

 

  1. Preheat the oven to 180°C/fan 160°C/gas mark 4. Line a baking tray with greaseproof paper.

  2. Combine the quinoa, oats, almonds, pecans, cinnamon, ginger, coconut oil and honey. Mix well and spread out on the baking tray. Bake for 15 minutes, then set aside to cool.

  3. Meanwhile, peel the carrots into long thin ribbons. Put into a large bowl with the spinach, pomegranate seeds and mint.

  4. Whisk together the molasses, oil and vinegar with seasoning. Once the granola has cooled down completely, sprinkle it into the salad along with the dressing. Toss well to combine. To serve, divide the salad between 4 plates and sprinkle with the fresh mint leaves.

 

 

https://www.sainsburys.co.uk/gol-ui/recipes/carrot-ribbon-salad-with-quinoa-granola

4 Carrot ribbon salad with quinoa granola (V).jpg

Juicy watermelon, feta and mint salad (V)

Serves 4, Kcals 266, Fibre 2.9g

For the salad

  • 650g watermelon, cut into triangles

  • 400g radishes, thinly sliced

  • 80g bag watercress, spinach and rocket salad

  • 15g fresh mint, roughly chopped

  • 150g feta

  • 35g pine nuts, toasted

For the dressing

  • 1 tbsp extra virgin olive oil

  • 1 lemon, juiced and zested

  • 1 tsp honey

 

 

  1. In a large bowl, mix together the watermelon, radishes, salad leaves and mint.

  2. Whisk the olive oil, lemon juice, half the lemon zest and the honey together and pour over the salad.

  3. Toss to combine well. Transfer to a serving platter and sprinkle over the feta and toasted pine nuts before serving.

 

 

 

https://www.sainsburys.co.uk/gol-ui/recipes/juicy-watermelon-feta-and-mint-salad

5 Juicy watermelon, feta and mint salad (V).jpg

Mexican-inspired mango, avocado and black bean salad (V)

Serves 4, Kcals 393, Fibre 10.1g

  • 1 plain tortilla wrap

  • 50 ml olive oil, plus ½ tsp

  • ½ tsp smoked paprika

  • 1/8 tsp cayenne

  • 380 g carton black beans, rinsed and drained

  • 1 avocado, diced

  • 10 cherry tomatoes, cut in half

  • ½ red onion, finely diced

  • 15 g coriander, roughly chopped

  • 2 limes, juiced

  • 3 tsp chipotle paste

  • 1 tsp runny honey

  • 1 mango, peeled and cut into thin wedges

  • 4 medium eggs

 

  1. Preheat your oven to 200°C/fan 180°C/gas mark 6. Brush the tortilla with the ½ tsp olive oil, then cut into 16 triangles. Place on a baking tray and bake in the oven for 5 minutes until lightly golden. Pour into the bowl and toss with the paprika and cayenne.

  2. Meanwhile, toss the black beans with the avocado, cherry tomatoes, red onion, coriander and juice of ½ lime, seasoning well.

  3. In a medium bowl, add the juice of 1½ limes, the chipotle paste and the runny honey, whisking together. Set aside 2 tbsp oil and slowly drizzle in the rest, whisking continuously until emulsified.

  4. In a large frying pan, heat 1 tbsp oil over a high heat. Once hot, crack in two eggs. Lower the heat to medium high and continue to cook until the white is set and crispy underneath but the yolk is still runny. Transfer to a kitchen towel-lined plate and repeat with the last 1 tbsp oil and the remaining eggs.

  5. Serve the eggs with the black bean salsa, wedges of mango and tortilla chips, and drizzle over the dressing.

 

https://www.sainsburys.co.uk/gol-ui/recipes/mexican-inspired-mango-avocado-and-black-bean-salad

6 Mexican-inspired mango, avocado and black bean salad (V).jpg

Avocado rose, grapefruit and grilled chicken salad

Serves 4, Kcals 459, Fibre 4.2g

  • 460g chicken breast fillet

  • 75ml extra virgin olive oil

  • ½ tsp fennel seeds

  • 1 lemon, juiced

  • 1 tbsp white balsamic vinegar

  • 1 tsp runny honey

  • ½ tsp Dijon mustard

  • 1 ruby grapefruit

  • 2 avocados

  • 200g baby leaf spinach

 

  1. Preheat the oven to 200°C/fan 180°C/gas mark 6. Season the chicken breasts well and leave at room temperature for 10 minutes. Brush a griddle pan with 1 tsp oil and place over a medium-high heat. Once hot, add the chicken breasts and cook for 4 minutes on each side until well seared, then transfer the entire pan to the oven. Cook for 10 minutes or until completely cooked through. Remove from the oven and leave to rest for 10 minutes.

  2. Meanwhile, heat a small frying pan over a medium heat. Add the fennel seeds and toast for 2 minutes until fragrant. Instantly transfer to a pestle and mortar and roughly grind.

  3. Whisk together the toasted fennel seeds, lemon juice, vinegar, honey and mustard in a medium bowl until combined. Drizzle in the remaining oil, whisking continuously until emulsified.

  4. Begin to segment the grapefruit by cutting off a little of the top and bottom to give two flat edges. Stand it on one of the flat surfaces and cut away all the skin and pith. Cut along the curve of the fruit, being careful not to remove any flesh. Use the knife to gently slice one side of a segment. Cut until you reach the middle of the fruit, ensuring you do not pierce the membrane. Repeat on the other side of the segment until loose and remove. Repeat with the remaining segments.

  5. Peel the avocados and slice in half lengthways. Place an avocado half cut-side down on a chopping board and thinly slice lengthways. Fan out the slices so you have a long length of avocado and curl the slices in from one end towards the centre to create a rose shape. Repeat with the remaining halves.

  6. Slice the chicken into strips. Add the avocado rose to the plate and place the spinach, chicken and grapefruit segments around it. Drizzle with the dressing to serve.

 

https://www.sainsburys.co.uk/gol-ui/recipes/avocado-rose-grapefruit-and-grilled-chicken-salad

7 Avocado rose, grapefruit and grilled chicken salad.jpg

Salmon, cucumber and radish salad

Serves 4, Kcals 301, Fibre 2.4g

For the dressing

  • 100g low-fat Greek yogurt

  • ½ lemon, juiced

  • 2 tbsp fresh dill

For the salad

  • 2 x 240g smoked salmon fillets

  • 1 cucumber

  • 200g radishes

  • 120g bistro salad

  • 2 tbsp fresh mint leaves, roughly chopped

  • 3 spring onions, sliced, to serve

 

  1. Preheat the oven to 200°C/fan 180°C/gas mark 6. Put the salmon fillets on a baking tray and cook according to the instructions on the packet.

  2. Meanwhile, peel the cucumber into long thin strips using a vegetable peeler, and discard the watery core. Slice the radishes into rounds.

  3. Combine the yogurt, lemon juice and dill with a little seasoning. Toss together the salad leaves, cucumber, radishes and mint leaves with almost all the dressing. Transfer to a large serving platter. Flake the salmon on top and add the remaining dressing and spring onions.

 

 

https://www.sainsburys.co.uk/gol-ui/recipes/salmon-cucumber-and-radish-salad

8 Salmon, cucumber and radish salad.jpg

Designed by AME solutions

Your Plan ...Your Way - 44U

Devised by Ann-Marie Edmunds

from First Taste Nutrition www.first-taste-nutrition.com

No reproduction without prior permission -

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