More green and red vegetables in our diet


Summer barbecue season is here! Using seasonal vegetables and fruits can make these get togethers with friends and family tastier, healthier, and happier. This salad is full of phytonutrients and antioxidants, including lycopene, flavonoids, and chlorophyll, kings at protecting us from heart disease, cancer, and cognitive decline. It's always beneficial to the digestive system to add fibre to our meals, particularly when eating lots of meat and cheese.


120g mixed green salad (rocket, lettuce, beet leaves)
25 fresh raspberries
110g beetroot
30g beetroot tops
100g french beans
1tsp coconut oil
1 medium garlic clove, crushed and chopped
¼ ground cardamom
Pinch of Himalayan salt
½ tbsp olive oil
1tbsp filtered or still water
140g tomatoes
50g pomegranate seeds


2 oranges, 100 ml juice
24g fresh basil
1tbsp olive oil
1tsp Himalayan salt
1tsp raw honey
25g walnuts



1. Wash all vegetables well and drain the salad leaves in a colander.  Be gentle with the raspberries, and place on a tea towel to dry.

2. Cut the tops of the beetroot and set them aside. Peel the skin off the beetroots and discard. Then continue using the peeler to create fine wide slices of beet for the salad.

3. Trim the french beans and cut into 3cm pieces. In a medium frying pan add the coconut and let it melt in medium low heat. Then add the garlic, sautéeing for few seconds and take care not to let it burn. Next add the french beans and ground cardamom and sauté for 2 more minutes. Add the water, put the lid on and let it cook for 5 minutes, or until the water dry out. Transfer the french bean mixture to a plate and set aside.

4. In the same frying pan add the beetroot slices, lightly toasting for 3 minutes. Set aside and allow to cool.

5. Half the tomatoes, deseed and cut into fine pieces.

6. Place the salad leaves into a salad bowl. Then add the beetroot, tomato, followed by the french beans. Sprinkle on the beetroot tops and pomegranate seeds, then place the raspberries as you wish. Set the salad aside in a chilled place while you make your dressing.

7. Blend the orange juice, fresh basil, olive oil and salt, for 1 minute. Next add the raw honey and walnuts and blend for 2 more minutes or until the walnuts are completely ground into the mixture.

8. Mix the dressing in with the bowl of salad or allow people to pour on to individual portions.

Notes: Don’t blend the dressing for too long, as the texture may become gritty and the flavour bitter. Depending on orange juice flavour you may notice the sauce is too sour or too sweet for your taste. To balance this out, add more honey if too bitter, or a couple of drops of lemon juice if too sweet.

Barbecue: Grilling at high heat can cause the carcinogens heterocyclic amine (HCA) and polycyclic aromatic hydrocarbons (PAHs) to form on food. To diminish the damage that these can cause, opt for marinating meats, chicken, fish before grilling nchorthem. You can use wine, vinegar, rosemary, thyme, sage, garlic … It can be difficult in bbq season, but for a balanced healthy diet, try to consume more salads and vegetables than meat.

Source: Patricia Nunes - Natural Chef in training.

Allergy advice: Nuts, honey.