Potato, tuna and egg salad

Reference The Australian Women's Weekly - The 21-Day wonder diet, Pg. 25.
PREP 5 minutes COOK 10 minutes SERVES 2

Ingredients
6 baby new potatoes (240 g)
100 g green beans, trimmed, halved crossways
2 tablespoons skim-milk natural yogurt
1 teaspoons finely grated lemon rind
2 teaspoons lemon juice
185 g can tuna in springwater, drained, flaked
3 green onions (spring onions), sliced finely
1 tablespoon, coarsely chopped fresh flat-leaf parsley
2 hard-boiled eggs, halved

1. Boil, steam or microwave potatoes and beans, separately, until tender, drain, cool.
2. Meanwhile, make dressing by combining yogurt, rind and juice in medium bowl.
3. Quarter potatoes, add to dressing with tuna, onion and parsley, stir to combine. Serve salad topped with egg.

Spiced beef skewers with Chinese salad

Reference The CSIRO total wellbeing diet fast & fresh recipes. Pg. 58
PREP 30 minutes COOK 12 minutes Serves 4

Ingredients

800 g beef rump, sirloin or other lean beef, trimmed of fat cut into 1.5 cm pieces
1 1/2 teaspoons of cumin
1 teaspoon of chili powder, or to taste
12 bamboo skewers, soaked in hot water for 30 minutes
Vegetable oil spray

CHINESE SALAD

200 g snowpeas (mange-tout),trimmed and very finely sliced
2 carrots cut into fine matchsticks
200 g beansprouts
1 large cucumber, cut into matchsticks
400 g kohlrabi (About 1/2 kohlrabi), or daikon radish (about 1/2 daikon radish), cut into fine matchsticks
1 small red (Spanish) onion, very thinly sliced

SOY DRESSING

3 tablespoons white vinegar
3 tablespoons salt-reduced light soy
1 tablespoons caster sugar or powder sweetener
2 cloves of garlic, crushed
2 teaspoons sesame oil

Directions

1. Place the beef in a bowl and add the cumin and chili powder. Toss to coat well, then cover and set aside.
2. To make the Chinese salad, bring a saucepan of water to boil.  Add the snowpeas and cook for 1-2 minutes or until just wilted, then remove to a bowl with a slotted spoon and set aside.  Add the carrots and sprouts the pan of boiling water and cook for 2 minutes or until softened, then drain and add to the bowl with the snowpeas. Add the remaining ingredients to the bowl and toss to combine well.
3. To make the dressing, add all the ingredients in a bowl and whisk to combine well. Poor over the vegetables and toss to combine well.
4. Thread the beef onto the skewers.  Heat a large heavy-based non-stick frying pan over medium-high heat.  Once hot, spray with vegetable oil, then, working in batches, if necessary  cook the beef for 5-7 minutes, turning often, for medium-rare or until cooked to your liking.
5. Serve the beef skewers with the salad along side.

Pumpkin, lentil, rocket and beef salad

Reference The CSIRO total wellbeing diet fast & fresh recipes. Pg.34
PREP 15 mins  COOK 30 mins Serves 4

You can use pitted black olives instead of the tapenade if you like.

Ingredients

1 kg pumpkin (squish), peeled, seeded and cut into bite-sized pieces
2 x 200 g tinned lentils, drained.
small handful of basil leaves
large handful of baby spinach leaves
2 tablespoons balsamic vinegar
1 tablespoon extra virgin olive oil
2 tablespoons tapenade

Directions

1. Preheat the oven to 180C. Spray a roasting tray with olive oil, toss in the pumpkin pieces and roast for 30 minutes or until tender and golden. Set aside to cool slightly.

2. Meanwhile, heart a chargrill plate or heavy based frying pan over medium-high heat. Spray the steaks lightly with olive oil, then cook for 3 minutes on each side for medium-rare or until cooked to your liking.  remove from the heat and leave to rest, covered, for 5 minutes, before slicing thickly.

3. Place all ingredients, except the tapenade, in a large bowl and toss greatly to combine well.  Divide among bowls or plates, then add a spoonful of tapenade and serve immediately.