After all the delicious treats of the holidays, it can be hard to get back to healthy eating. Try these scrumptious salad recipes – not only are they good for you, but delicious too!



‘Zoodles’ or zucchini noodles are taking over the world. While they make a great no-carb substitute for pasta, they make an even more interesting addition to salads, adding crunch, texture – and they look fancy too!


Serves 2


Sesame dressing

Zest of 1 orange

¼ cup orange juice, preferably freshly squeezed

3 tbsp sesame oil

3 tbsp peanut oil

¼ tsp dried chilli flakes

2 tbsp white wine vinegar

2 tbsp honey

2 cloves garlic, peeled and finely grated

4 tsp toasted sesame seeds


Zoodle salad

250g zucchini noodles*

100g carrot noodles*

1 spring onion, finely sliced 

¼ cup coriander, washed and picked 


Combine all the salad dressing ingredients together in a bowl and whisk vigorously in order to combine all the ingredients. Combine all the zoodle ingredients together in a serving bowl, then just before it’s needed, drizzle the sesame dressing over, mix gently to combine and serve immediately.


*Note: Zucchini and carrot noodles are available at Checkers, or you can make your own using a spiral cutter (R65, Home Etc.).





2016 was the year of the rainbow smoothie bowl, but summer 2017 is all about the rainbow salad bowl. Good for you, good for your Instagram feed – it’s a win-win situation.


Serves 2


Carrot dressing

1 cup grated carrots

½ tsp grated ginger

4 tbsp canola oil

Juice of ½ lemon

¼ cup water

Honey, to taste

Pinch of salt


Rainbow salad

2 baby gem or cos lettuce heads, washed

½ red onion, finely sliced

½ cup baby rosa tomatoes, halved

½ small purple cabbage

½ cup blueberries


In a blender, blitz all of the carrot dressing ingredients together until smooth and set aside. In a bowl, lay out the lettuce leaves. On top of the lettuce, arrange the red onion, tomatoes, cabbage and blueberries. Drizzle the salad dressing over just before serving.




Loaded with all the good stuff, this salad also gets its name from the jealous looks your work colleagues will be throwing your way when you open your lunchbox.


Serves 2


Basil pesto dressing

2 tsp basil pesto

1 lemon, juiced

50ml canola oil

½ tsp sugar


1 packet baby spinach leaves, washed well

200g green beans, trimmed

200g broccoli, in florets

1 large ripe avocado, sliced*

100g mange tout or sugar snap peas, thinly sliced

½ cup pumpkin seeds, toasted


For the salad dressing, combine the ingredients in a small bowl and set aside. In a pot of boiling, salted water, add the green beans and broccoli. Cook until slightly tender and crunchy, remove from the pot and place in iced water to cool completely, then drain well. In a serving bowl, combine all the ingredients and drizzle the pesto dressing over. Serve immediately.


* Tip: Squeeze lemon juice over the avocado once you have peeled and sliced it to stop it from turning brown.





If you’re not a lettuce fan, this is the salad for you. It’s loaded with protein in many forms, making it a great post-workout lunch. Add some crumbled-up feta, if you like.


Serves 2


Roasted butternut

1 butternut, peeled, seeded and diced

Oil, to drizzle

2 tbsp paprika

1 tbsp brown sugar

Salt and pepper, to taste


Honey-roasted almonds

¼ cup honey

½ cup whole almonds

Salt, to taste


Yoghurt dressing

½ cup Greek yoghurt

30ml olive oil

½ lemon, juiced

Salt and pepper, to taste


1 cup cooked quinoa (cooked according to packet instructions)

Fresh coriander, to serve


Preheat the oven to 200°C. On a baking tray, drizzle the olive oil over the diced butternut, then season with the paprika, sugar, salt and pepper. Mix well and ensure the butternut is well coated, then bake in the oven for 15 to 20 minutes or until tender and golden.


Heat up the honey slightly in the microwave and mix into the almonds, ensuring they’re fully coated. Pour onto a baking tray and bake in the oven for 10 minutes or until toasted and caramelised. Remove from the oven, sprinkle with salt and allow to cool.

Combine all the ingredients for the yoghurt dressing together and set aside.

To serve, combine the quinoa, butternut and honey almonds together in a bowl, season well. Garnish with the fresh coriander and drizzle with the yoghurt dressing.




Carb-free, packed with flavour and good-for-you ingredients, there are so many reasons why this salad needs to be in your work lunchbox!


Serves 6


1 head cauliflower

1 red onion, sliced

50g fresh rosa tomatoes

50g calamata olives, pitted

1 lemon, zest and juice

2 sprigs mint leaves, torn

Handful flat leaf parsley, torn

¼ cup olive oil

Salt and pepper, to taste


Break off the florets of the cauliflower and discard the core as well as any leaves. Transfer the cauliflower to a blender and pulse in two batches until completely broken down into couscous-sized granules and pull out any chunks leftover. If you don’t own a blender you can grate the cauliflower instead. Season well then toss together with the rest of the ingredients.



Use your RCS Card to get groceries at any Checkers, Spar, Shoprite or Pick n Pay, and get everything you need for these scrumptious salads! You can use your RCS Card at any of these stores.


* Prices were correct at time of publication, but are subject to change.