Published on May 9, 2013 | by Zoha Tapia


Beat the heat with summer’s super salads

After braving a long, chilly winter, the sun is finally out. Don’t let the summer heat kill your appetite, here are two perk-me-up salads that will cool you down this summer.

Carrot, raisin and black olive saladCarrot, raisin and black olive salad

This salad is low in calories and perfect food for a hot afternoon.


4-5 large carrots
100g of raisins
6 – 8 sliced black olives
2 tbsp of lemon juice
5 – 6 crushed black peppercorns
1 finely chopped green chilli
1 tbsp of honey
¼ tsp black salt
6 crushed walnut kernels
1 tsp of extra virgin olive oil
6 – 8 fresh mint leaves
salt to taste


1 Thickly grate carrots and refrigerate until required for use.

2 Combine lemon juice, crushed black peppercorns, green chilli, honey, salt, black salt, walnuts, raisins, black olives and extra virgin olive oil to make a dressing.

3 Just before serving, add the dressing to the grated carrots and toss.

4 Garnish with mint leaves.

Sesame apple salad

This fresh, light-tasting salad has a mildly nutty flavour with a hint of mint that complements the super-sweetness of apple. Top with grilled chicken for a complete meal.

Sesame Apple SaladIngredients

2 apples
2 medium carrots
1 bunch of small radishes
50g of golden raisins
10g of chopped fresh parsley
10g cup of chopped fresh mint

For the Dressing

60ml of cider vinegar
2 tbsp of honey
1 tsp of Dijon mustard
salt and pepper to taste
190ml of extra virgin olive oil
2 tbsp of toasted sesame seeds


1 Quarter apples, remove the core, thinly slice  and set aside in a large bowl.

2 Peel carrots, cut into matchstick pieces and add to apples.

3 Slice radishes and cut into thin strips and add to apples. Toss with raisins, parsley and mint.

4 In a small bowl whisk together the vinegar, honey, mustard, salt and pepper, and then slowly whisk in oil.

5 Just before serving, toss salad with dressing and sprinkle with sesame seeds.

Apple cinnamon yogurt muffinApple Cinnamon Yoghurt Muffins

Bored of supermarket-bought muffins? These nutritious muffins have a sweet-tart, spicy flavour and are great for breakfast, on-the-go or as a mid-day snack. Makes 24 muffins.


 380g of all-purpose flour
220 cups sugar
3½ tsp baking powder
½ tsp salt
½ tsp grated orange zest
¼ tsp ground nutmeg
225g of butter or margarine
3 peeled cored and grated apples
225g of low fat vanilla yogurt
2 large eggs, beaten
1 tsp ground cinnamon


1 Pre-heat oven to 180 C.

2 Grease 24 muffin tins or line with muffin cases.

3 In a large bowl, combine flour, 180g of sugar, baking powder, salt, orange zest and nutmeg.

4 With pastry blender or fork, cut in 175g butter until mixture is crumbly.

5 In a medium bowl combine the apple, yogurt and eggs and add to the flour mixture, stirring until mixed.

6 Spoon the batter into prepared muffin cases and bake for 20 to 25 minutes, or until centres spring back when gently pressed.

7 Cool muffins in tin for 5 minutes then remove and cool until able to handle. Meanwhile, melt remaining butter.

8 In a small bowl, combine remaining sugar and cinnamon.

9 To serve, brush top of muffins with butter and roll in cinnamon-sugar mixture.


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