WATERMELON SALAD WITH FETA AND MINT

Serves 12

You’ll need:
⅓ cup extra virgin olive oil
3 tbsp fresh lemon juice
2 tsp salt (optional)
1 tsp Tabasco sauce
½ tsp freshly ground pepper
1 3.5kg seedless watermelon, scooped into balls with a melon baller or cut into 1 ½-inch chunks, chilled
2 cups crumbled feta cheese
1 ¼ cups pitted olives (optional), coarsely chopped
1 small sweet onion, cut into ½-inch dice
1 cup coarsely chopped mint leaves

Method:
1.    In a large bowl, whisk the oil, lemon juice, salt, Tabasco and pepper. Add the watermelon, feta, olives and onion and toss gently. Garnish with the mint and serve.

Nutritional information per serving: Calories 86 kcal, fat 0.72g, cholesterol 8mg, protein 4.9g, carbohydrate 0.72g

PRAWN, MANGO & AVOCADO SALAD

Serves 4

You’ll need:
400gram cooked tiger prawns
2 mangoes cut into 2cm cubes
2 avocados, cut into 2cm cubes
2 limes, plus lime wedges to serve
⅓ cup finely chopped coriander leaves
1 long red chilli, seeds removed, finely chopped
1 tbs honey
1 tbs extra virgin olive oil
1 butter lettuce, leaves separated

Method:
1.    Peel, de-vein and roughly chop half the prawns. Place in a bowl with mango and avocado.
2.    Grate the zest of half a lime, then juice both limes. Place the lime zest and juice in a small bowl with the coriander, chilli, honey and oil. Whisk to combine and season well. Pour over prawn mixture and toss to combine.
3.    Divide lettuce among plates, fill with the salad and serve with the remaining prawns and lime.

Nutritional information per serving: Calories 82kcal, fat 4.7gram, cholesterol 48mg, protein 5.2g, carbohydrate 6.1g

TROPICAL FRUIT SALAD WITH LIME DRESSING

Serves 6

You’ll need:
2 medium oranges
1 ripe mango
1 ripe papaya
3 medium kiwi
½cup fresh juice from about 4 limes
2 tbsp honey
1 tsp red chilli powder (optional)

Method:
1.    Peel orange and cut them crosswise into ½ inch thick slices.
2.    Peel and slice the mango, kiwi and papaya.
3.    Arrange the slices in a decorative pattern on a platter.
4.    In a bowl, whisk together the lime juice, honey and chili powder to make dressing.
5.    Drizzle dressing over the fruit.
6.    Serve at room temperature

Nutritional information per serving: Calories 82kcal, fat 0.35gram, protein 1.05g, carbohydrate 20.9gram

MIXED FRUIT SALAD WITH PEACH YOGURT

Serves 6

You’ll need:
230g strawberry (fresh, hulled and halved)
½ peach (pitted and cut into bite size pieces)
2 plums (pitted and cut into bite size pieces)
1 kiwi fruit (peeled and cut into bite size pieces)
1 cup honeydew (balls or cubes)
½ cup pineapples (cubed fresh)
½ cup grapes
2 cup low-fat peach yogurt

Method:
1.    In a large salad bowl, lightly mix together the strawberries, peach, plum, kiwi fruit, honeydew, pineapple and grapes untilwell mixed. Serve in bowls with yogurt spooned over the top.

Nutritional information per serving: Calories: 86 kcal, fat 0.7gram, cholesterol 8mg, protein 4.9g, carbohydrate: 0.8 gram

HONEYED FRUIT SALAD

Serves 8

You’ll need:
3 ½ tbsp honey
2 tbsp lemon juice
½ tsp lemon zest
1 tbsp granulated sugar
1 pint strawberries, hulled
2 pears, cored
2 peaches, pitted
¾ cup sweet cherries, pitted
1 kiwifruit (optional)

Method:
1.    Process the first five ingredients in a blender until the dressing is smooth. Chill for 20 minutes before using.
2.    Halve or quarter strawberries, cut pears and peaches into 2cm pieces, and halve cherries.
3.    Cut the kiwifruit in half lengthwise and then cut each half crosswise into ½cm slices.
4.    Toss the fruit with dressing and serve immediately or chill.

Nutritional information per serving: Calories 37kcal, fat 0.02gram, protein 0.11gram, carbohydrate 9.8gram.