Yes you do have the time to cook! Success with these easy to follow recipes will make your day a good one.

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Salads & Sambals

The recipes here are for vegetarian and vegan salads. The ingredients are fresh vegetable, fruit, nuts, lentils, seeds, grains, yogurt and a limited amount of canned products. The salads can be a meal by itself especially those with tofu, zuchini and nuts. However you choose to serve salads you will be adding wholesome, nutritious food to your diet.

Remember to watch your salad dressings. There are many that contain large amounts of oil that will detract from the benefits of eating wholesome salads. Croutons also may also be fattening. Try using sprinklings of lemon pepper or just lemon juice. The vegetarian version of mayonnaise is tasty and is egg free. There are several varieties in most health stores or supermarkets. If your prefer the regular mayonnaise just go ahead and use that.

Avocado Mushroom Salad

This is a refreshing salad. Avocados make a filling meal. Combined with the other ingredients and a salad dressing you will be sure to enjoy this salad. See recipe below

Cherry Spinach Salad with Cantaloupe

This is another simple and healthy salad. Cantaloupe is also known as sweet melon or spanspek. See recipe below

Cherry Tomatoes and Sunflower Seed Salad

You can see how easy it is to just vary ingredients to create unique salads. This salad has most of the ingredients that the previous one has. The sunflower seeds add nuttiness, a different flavor and of course more fibre.

Baked Beans Salad

This is a common salad in South Africa and again very easy to make. It is often served at barbecues or braais as we say in South African. I have used vegetarian baked beans but any variety should work. The recipe calls for green chilies. Just ignore this if you do not like a spicy flavor.

Easy Strawberry and Cucumber Salad

This is a refreshing salad. You will add to your meal a salad that is healthy, nutritious and really, oh so easy to make! Although I have used flax seeds, you can use sunflower seeds or pumpkin seeds. Be sure to wash the strawberries. See recipe below

Easy Zuchini and Vegetable Salad

To add variety to your salads try adding spicy zuchini. Take one zuchini, wash firmly to remove any residue, cut off the tops and bottoms, scrape of any scarring and then slice it. Sprinkle salt and chili powder and microwave it for 3 minutes. If you prefer a crunchy version microwave for another minute with no cover.

The images here show the zuchini in the cooking stage and then added to the salad. If you don't care for the spice, just ignore this step or use ground pepper. Crushed garlic adds an interesting flavor. Use any dressing of your choice to complete the salad. I also added sunflower seeds.

Easy Spinach Salad

I prefer using fresh spinach in salads instead of lettuce as the nutritional value of spinach is far greater than lettuce. I usually buy the pre-packed spinach as I don't have to spend too much of time washing of the sand.

However you should still wash the spinach even if the package says it has been washed. I soak the spinach leaves in a dish of water with about ½tsp. salt. I then rinse the spinach leaves under running water. I leave the water to drain and then use a paper towel to mop excess water. The other ingredients are basically the same, cucumber, tomatoes, pepper with some left over tofu and avocado slices. It is the dressing and additional ingredients that makes salads unique.

Salads & Sambals

You may eat curries with any salad or pickles that you like. The following are quick and easy salads to prepare. My favorite and most basic and the worlds easiest salad is just, peeling and slicing a cucumber, and adding salt or lemon pepper as a dressing. Slice them vertically and, and see if you find a difference in the taste from the round style. I may be imagining it but I do. When I serve it sliced vertically it gets eaten more quickly as well.

I find this to be very refreshing after having a meal. For variety, peel an orange and add orange segments between pieces of cucumber. After eating rich meals like macaroni and cheese, it is nice to balance it with this easy refreshing salad.

In the 2nd image you will see a simple cucumber salad embellished with pieces of tomato, orange segments and some mint leaves for garnish. You can eat the mint leaves as well.

Real Simple Cucumber Salad

Simple, Easy, Refreshing Vegetable Salad

This recipe is so basic and simple as well but will add a lot of goodness. I recently learned that red peppers have more Vitamin C than oranges, did you know that? Well this is one interesting and tasty way for you to get the benefits of red pepper. This is a video that is also on YouTube.

Carrot Salad

You may like Carrot Salad which is good accompaniment to many curry dishes. Growing up in the Indian community, salads were mainly this version of carrot salad, cucumber and lettuce. We did have lots of pickles, sambals, like Raita and a kind of salsa, know by many as pacha-chutney, meaning uncooked chutney and varieties of sauces, such as tamarind sauce, nuts chutney and a real hot spicy tomato sauce

Sambals

Raita

This is a very tasty dish that serves as a relish or sauce. If you prefer to avoid the oil, leave out the onion, ignore the steps to saute, and just blend the remaining the ingredients together. If you prefer just plain yogurt, this is fine as well. It neutralizes the spicy taste and adds a subtle flavor that complements the rest of the meal

Salsa Sambal

This sambal is very much like fresh salsa. I often make this when I prepare a Mexican dish. The salsa-sambal is usually served with rice dishes. Check out this recipe for Savory Peas Rice. If you prefer this salsa really spicy, just add more chilies. You may use spring onions in addition to the regular onion

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