3 healthy food options

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3 healthy food options

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
  1. Blend cauliflower in a food processor for 2–3 minutes or until it resembles rice, and set aside.
  2. Heat avocado oil in a frying pan. Fry garlic and onion until soft.
  3. Add curry and cauliflower, and cook for 8–10 minutes. Remove from heat.
  4. Add rice, beans, sweetcorn, coriander, juice, zest and pomegranate seeds. Season with salt and pepper.
  5. 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
  1. Mix potatoes, bacon, cranberries and spring onion in a bowl.
  2. Whisk avocado, lemon juice and olive oil in a separate bowl. Season with salt and pepper. Add to potato mixture and mix.
  3. 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
  1. Preheat the oven to 180°c.
  2. 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.
  3. Transfer to a bowl, and add coconut Season with salt and pepper.
  4. Serve warm with chives, almonds and micro leaves.

Tip: For less starchy content, use turnips and sweet potatoes instead of regular ones.