Cat Woods

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Nourish - Two Superfood Salads to Love

Cat Woods
From my new cookbook of choice, Nourish by Amber Locke (published by Mitchell Beazley, $24.99), two recipes that you can add to your lunch or dinner repertoire. Excellent for a solo meal or make it for family, friends or the workmate who has the same, boring ham and cheese sanga every day. 

Edamame Bean Salad Vegan

Edamame beans are young soya beans that are picked before they start to harden so they’re tender and fresh – a bit like young broad beans. They’re a great source of protein and are a general all-round nutritional super-food, and are particularly beneficial in a vegan diet.
They’re combined here with poppy seed-specked avocado and served on a bed of matchstick carrots (I’ve used purple, orange and yellow carrots).

Any citrus or creamy dressing, or the spicy Rose Harissa Dressing would work well with this salad.

  • 3–4 large carrots, scrubbed or peeled
  • 1–2 ripe avocados
  • 2 tablespoons poppy seeds
  • 300g (10½oz) shelled edamame beans
  • dressing of choice
Cut the carrots into fine matchsticks (there’s no need to peel them if they are organic) using a mandolin or julienne peeler, or coarsely grate them – they’ll taste just as good. Place them in a serving bowl.
Halve, peel and remove the stones of the avocados, then cut the flesh into large chunks. Put the avocado chunks in a bowl and lightly coat in the poppy seeds.
Place the edamame and avocado on top of the carrots, pour over the dressing of your choice and mix well to combine.

Protein boost...
Seared, poached or barbecued salmon goes well with this salad. Cooked, shredded tofu also an option.

Mango Beetroot Kale Radish Salad

For this salad you can either chop the kale finely or break it into pieces and massage it in the mango dressing. It can get a bit messy, but tastes delicious! I’ve cut the yellow beetroot and pink watermelon radishes into decorative shapes for the photograph, but slice, grate or shave them as you prefer. If you’d like to serve a dressing with this salad then I recommend the Orange Vinaigrette (see page 127).

  • 2 large bunches of kale
  • 2 teaspoons cold-pressed extra virgin olive oil
  • 3 ripe mangoes
  • 1 large raw yellow beetroot, scrubbed or peeled
  • 1 large watermelon radish or 5–6 regular radishes, trimmed
  • Orange Vinaigrette (optional)
Tear the leafy parts of the kale away from the stems (save these for juicing) and remove any tough veins in the leaves. Tear the leaves into 2.5–5cm (1–2in) pieces and place in a large bowl.
Anoint the kale leaves in the olive oil and start to massage and scrunch them with your fingers. It will take a while for the leaves to yield but they will gradually start to soften and become more pliable and tender. They’re done when they feel silky soft.
Peel and stone the mangoes. If the mangoes are really ripe it’s a good idea to massage them into the kale as they may be difficult to cut up neatly. Simply mush them up with your hands and get going.
Slice, grate or shave the beetroot and watermelon radish, or cut into decorative shapes and scatter them over the salad just before serving.
Pour over the orange vinaigrette, if using.