Easy and Healthy Salad Recipe

One of the much-loved flavors, well at least in my book, is the combination of garlic and tomatoes in olive oil. Using it for a dip with Foccacia bread and a sprinkling of Parmesan cheese is just divine and will always have me reaching for a glass of wine every time. The perfect “guilt-free pleasure,” I always say. And for the reason that, the benefits of these 3 main ingredients it seems are beyond endless!

Olive oil is the oil that does wonders for your skin, nourishes you hair and scalp, and lowers cholesterol levels. Now we are learning that it is rich in cancer-fighting properties. Apart from being a flavor building staple in the culinary arts, garlic, has apparently been a longstanding staple in the “wonder drug” department as well. Rich in antioxidants, enzymes, and flavonoids, it has been found to lower cholesterol and blood sugar levels and relieve nasal congestion. It is a natural antibiotic, fighting ailments such as gingivitis, herpes, and yeast infections. And last but not the least, tomatoes, as we all know, are high in vitamin C, beta-carotene, and lycopene, all of which make it a good cancer fighting, bone strengthening, and degenerative disease-preventing food.

In addition, tomatoes are high in water and fiber content, which make them a good “filling food.” In the culinary arts, they are used to bulk up casseroles, salads, and sandwiches, without added fat. So there. Simply get a hold of the ingredients listed below and follow the simple steps.

Ingredients:

• 2 pints of cherry tomatoes
• 3 minced garlic cloves
• 1/2 red onion, diced
• 6 tablespoons of olive oil
• 2 tablespoons of balsamic vinegar
• 1/2 teaspoon of rock salt
• 1/8 teaspoon of ground black pepper
• 1/4 cup chopped basil leaves

5 easy steps:

1. Pre-heat oven to 200C/400F
2. Combine all ingredients in a roasting pan, except the basil
3. Roast for about 19 minutes
4. Stir occasionally until they start to explode and caramelize
5. Add in the basil, roast for 1 minute more

When done, carefully take out from oven and consider these 3 options:

1. Use as dipping for crusty bread with a generous sprinkling of grated Parmesan cheese.
2. Drizzle over your cooked pasta. Mix well and top with grated Parmesan cheese.
3. Set aside to cool and pour over your salad.

Additionally, if you fancy a twist to this culinary venture, try out the art of invention and add on a few other favorites such as chopped olives, anchovies, or other types of herbs such as oregano, mint, or rosemary. This recipe serves a company of 4. Invite a few friends over and you’re on your way to sharing your new found “gastronomic and guilt-free” leisure.

Recipe for grilled veggie skewers

Winter is finally coming to a end, and there is nothing like melting frost to send your thoughts yearning for sunnier skies, fresh fruity smells, and that crisp spring breeze. So while you are getting your mind psyched for either spring-cleaning or spring break, why not take out that griller and prep up for an outdoor barbecue? This grilled vegetable recipe just might do the trick, and it’s perfect for everyone, vegetarian or not.

This meal is low in saturated fat and cholesterol while being high in dietary fiber, antioxidants, and phytonutrients. From the vegetables alone, depending on how many servings you eat, you are getting your essential recommended daily allowance of protein, vitamin A, vitamin C, vitamin B6, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. And because a substantial amount of olive oil is used in this recipe, you’re getting one of the good kinds of fat—one that is high in vitamin E.

If you don’t think you are getting the essential protein, think again. Broccoli provides 26% of the protein in your caloric ratio; Zucchini provides 18%. Servings of both cover almost half the ratio you need. Eat more and get more protein! Compare the above with a grilled pork patty where you get only 17% of the protein in your caloric ratio, with 81% of that ratio from fat.

So here’s to the coming change in season and to your good health!

For the Barbecue

• Bamboo Skewers
• Broccoli Flower clusters – 1 stalk clusters separated
• Eggplant – 1pc. sliced
• Zucchini – 1pc. sliced
• Tomatoes – 1pc. sliced
• Onions – ½ pc sliced
• Green Bell Pepper – ½ pc. sliced
• Olive Oil – 15 ml
• Ground Pepper – as needed
• Salt – as needed
• Garlic – 2 cloves – minced
• Fresh Thyme – 1 sprig – minced

For the Vinaigrette

• Balsamic vinaigrette – 30ml
• Garlic – ½ clove
• Garlic oil – 25g
• Salt – as needed
• Pepper – as needed
• Honey  – 15ml

Recipe Instructions

1. Drop the broccoli, eggplant, and zucchini in boiling water for about 3 minutes, just enough time to soften them up a bit. Drain, making sure no excess water is left.
2. Toss all of the barbecue ingredients together (except for the bamboo skewers of course).
3. Let marinate for 10-30 minutes.
4. Ease each sliced or chopped piece onto the bamboo skewers.
5. Grill until vegetables are slightly crisped and some parts golden brown.
6. While grilling whisk all of the vinaigrette ingredients together.
7. Pour over your barbecue while warm.