2 wonderfully healthy warm salads

Who says salad needs to be a side dish? These warm, healthy veggie-based dishes should star as the main event.

Red peppers have far more vitamin C than green peppers, making this a powerful healthy dish, especially for people with arthritis.

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves 4

• 4 large red bell peppers, cored and cut into flat panels
• 30 ml (2 tbsp) balsamic vinegar
• 15 ml (1 tbsp) olive oil
• 500 ml (2 c) Italian or French bread cubes (2.5 cm/1 in)
• 3 large tomatos, diced
• 375 ml (one 1⁄2 c) diced cucumber
• 85 g (3 oz) feta cheese, crumbled
• 50 ml (1⁄4 c) coarsely chopped Kalamata or other brine-cured olives1. Preheat broiler. Place peppers, skin side up, on rack of broiling pan and broil 10 centimetres (four inches) from heat for 12 minutes or until skin is blackened. Remove from broiler and allow to cool in brown paper bag. Peel cooled peppers and cut into five-centimetre-wide (two-inch-wide) strips.
  2. In medium bowl, combine vinegar and oil. Add peppers and toss well. Refrigerate for at least one hour.
  3. Preheat oven to 190ºC (375°F). Spread bread cubes on baking sheet and bake, tossing occasionally, for seven minutes or until lightly crisped, but not browned.
  4. In large salad bowl, combine peppers and their marinade with toasted bread, tomato, cucumber, feta and olives, tossing well. Serve at room temperature or chilled.

  Calories: 340, fat: 13 g, saturated fat: 4 g, sodium: 750 mg, carbohydrate: 46 g, protein: 11 g.

Snow peas and watercress offer calcium and vitamin C, while mushrooms supply vitamin D. Red peppers give you more vitamin C and the goat cheese ups your total of calcium for this delectable salad. Pecans supply omega-3 fatty acids.

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves 4

• 10 ml (2 tsp) olive oil
• 250 g (1⁄2 lb) mushrooms, thinly sliced
• 2 cloves garlic, minced
• 500 g (1 lb) snow peas, strings removed
• 1 small red bell pepper, cut into 5 cm x 0.5 cm (2 in x 1⁄4 in) strips
• 2 ml (1⁄2 tsp) salt
• 45 ml (3 tbsp) rice vinegar
• 10 ml (2 tsp) honey
• 1 L (4 c) watercress leaves
• 125 g (4 oz) mild goat cheese
• 30 ml (2 tbsp) pecans, toasted and chopped1. In large nonstick skillet, over moderately high heat, heat 15 millilitres (one teaspoon) of oil. Add mushrooms and sauté for four minutes or until tender and lightly browned. Add garlic and cook one minute. Add snow peas, bell pepper and salt, and sauté for four minutes or until crisp-tender.
  2. Transfer to a large bowl and add vinegar, honey and remaining 15 millilitres (one teaspoon) oil, tossing to combine. Let stand for 20 minutes before serving.
  3. Divide watercress among four salad plates and top with snow pea mixture. Sprinkle with goat cheese and pecans.

  Calories: 240, fat: 14 g, saturated fat: 6 g, sodium: 400 mg, carbohydrate: 19 g, protein: 12 g.

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