NHF Healthy Salad Recipes

A big, bountiful salad is the best way to celebrate delicious seasonal produce!

.nhf.com.myAvocado, Pumpkin wSeed and Spinach wIngredients w1 tablespoon pumpkin seed oil or 2 tablespoons sesame oil 1 tablespoon NHF olive oil 1 tablespoon NHF cider or white wine vinegar 1 firm ripe avocado, roughly chopped 1 punnet alfalfa, radish sprouts or baby cress, snipped with scissors 1/2 red onion, thinly sliced 100g baby spinach leaves 1 teaspoon NHF black sesame seeds 1 tablespoon NHF pumpkin seeds

Preparation • Whisk the oils and vinegar together in a large bowl and sea- son to taste with sea salt and black pepper. • Add the remaining ingredients to the bowl and toss gently to combine. • Pile the salad onto a large platter and serve. www.nhf.com.my

Brown.nRhifc.ecoSmala.md yIngredients ww1 tablespoon pumpkin seed oil or 2 tablespoons sesame oil w1 tablespoon NHF olive oil 1 tablespoon NHF cider or white wine vinegar 1 firm ripe avocado, roughly chopped 1 punnet alfalfa, radish sprouts or baby cress, snipped with scissors 1/2 red onion, thinly sliced 100g baby spinach leaves 1 teaspoon NHF black sesame seeds 1 tablespoon NHF pumpkin seeds

Ingredients Dressing: ¼ cup NHF extra virgin olive oil 3 tablespoons lemon juice see notes 2 garlic cloves crushed NHF Himalaya rock salt .myPreparation NHF black pepper freshly ground .nhf.com• In a large bowl, place all the salad ingredients and mix thoroughly • Dressing In a small bowl mix together oil, lemon juice and garlic. Pour dressing over the salad and mix to combine. Add salt and pepper to taste. Recheck seasoning before serving. •www• Serve at room temperature or cold.

Forbidden Black Rice Salad www.nhf.com.my

Ingredients 4 cups cooked NHF black rice 1 tablespoon Dijon mustard 1/4 cup balsamic vinegar 1/2 cup NHF olive oil 1/2 teaspoon NHF sea salt 1/4 teaspoon NHF pepper 1 1/2 cups grape tomatoes, cut in half y1 cup kalamata olives, cut in half 1 1/2 cups fresh mozzarella balls, cut in half .m1 cup packed fresh basil, chopped (plus extra) .nhf.comPreparation • Cook the NHF black rice according to package directions; cool. wNHF olive oil, NHF sea salt and NHF pepper in a small dish. wTaste the vinaigrette and adjust accordingly. Toss the cooled • For the vinaigrette, combine Dijon mustard, balsamic vinegar, wrice with the vinaigrette, but reserve a little for the end. • Add handfuls of tomatoes, olives, and mozzarella cheese into the rice. Add chopped fresh basil. Gently mix. • Drizzle with the remaining vinaigrette, and add salt and pepper. Serve cold or room temperature, or heated to warm. Garnish with more fresh basil leaves.

Green Bean Salad www.nhf.com.my

Ingredients 1 pound green beans, trimmed ½ red cabbage, sliced into strips Scant ¼ cup thinly sliced red onion yHoney Mustard Dressing, for drizzling .m2 ounces goat cheese 2 tablespoons NHF Walnuts (chopped) .nhf.com2 tablespoons NHF Almonds (sliced) NHF Himalayan Sea Salt Preparation w• Bring a large pot of salted water to a boil and set a bowl of ice water nearby. Drop the green beans into the boiling water and wblanch for 2 minutes. Remove the beans and immediately im- wmerse in the ice water long enough to cool completely, about 15 seconds. Drain and place on paper towels to dry. • Transfer the beans to a bowl and toss with the red cabbage, onion, and a few spoonful of the dressing. • Arrange on a platter and top with small dollops of goat cheese, the NHF Walnuts , NHF Almonds , and red cabbage. Drizzle with more dressing, season to taste with NHF Himalayan Sea Salt, and serve.

www.nhf.com.my Strawberry Salad

Ingredients 1/4 cup NHF Brown Sugar 1/3 cup slivered NHF Almonds 1 bunch romaine, torn (about 8 cups) 1 small onion, halved and thinly sliced 2 cups halved fresh strawberries Dressing: 1/4 cup mayonnaise y2 tablespoons NHF Brown Sugar 1 tablespoon sour cream .m1 tablespoon 2% milk .nhf.com2-1/4 teaspoons NHF Apple Cider 1-1/2 teaspoons NHF Chia Seeds ww• Preparation wtake about 10 minutes. Stir in NHF Almonds until Pour NHF Brown Sugar into a small heavy skillet; cook and stir it over medium-low heat until melted and caramelized, should coated. Spread on foil to cool. • Place romaine, onion and strawberries in a large bowl. Whisk together dressing ingredients; toss with salad. Break candied NHF Almonds into pieces; sprinkle over salad. Serve immediately.

Marinated Vegetable Salad www.nhf.com.my

Ingredients 2 cups cauliflower florets 2 cups cherry or grape tomatoes (~10oz) 2 cups chopped carrots (~4 medium carrots) 1 cucumber, seeded then chopped 1 capsicum (any color,) seeded then chopped For the Dressing: 1/2 cup extra virgin olive oil 1/2 cup red wine vinegar 2 tablespoons minced shallots 4 teaspoons mustard y2 teaspoons oregano .m2 cloves garlic, pressed or minced NHF Himalayan Sea Salt .nhf.comNHF Pepper ww• Preparation For the Dressing: add ingredients to a jar with a tight-fitting lid or bowl then shake or whisk to combine. Taste then add wnecessary (this dressing is very tart so add more oil if it’s too more NHF Himalayan Sea Salt, NHF Pepper and/or oil if tart for your tastes.) • Add vegetables to a very large bowl then dress with 3/4 of the dressing. Toss then refrigerate for 4 hours or up to overnight. Toss with remaining dressing and season with NHF Himalayan Sea Salt and NHF Pepper to taste just before serving.

www.nhf.com.my Superfood Salad

Ingredients 1 bunch raw kale leaves 1 cup canned chickpeas, boiled 1 cup strawberries, sliced 1/2 cup onion, chopped 1 cup blueberries 1/4 cup NHF Chia Seeds (or seeds of your choice) For chia balsamic dressing: 1/3 cups water 3 tbsp balsamic vinegar y1 garlic clove (finely minced) .m1 tbsp NHF Chia Seeds 1/4 tsp table NHF Himalayan Sea Salt .nhf.comPreparation • First, prepare the salad dressing by tossing all the ingredients in a mixing bowl. Whisk all the ingredients together by hand wall ingredients in a blender for a thicker texture. w• Keep the dressing mixture aside and it will naturally thicken using a spoon for a thinner consistency. Alternatively, pulse was the NHF Chia Seeds absorb water and swell up. • Wash, massage, and tear up the kale by hand into bite-sized pieces. Drain the boiled or canned chickpeas and add them to the bowl of shrunken and softened kale. Add onion, strawberries, and blueberries to the mix. • Toss the dressing into the salad mixture, and evenly coat all the ingredients. Sprinkle NHF Chia Seeds over top.

Mandarin Quinoa Salad www.nhf.com.my

Ingredients 2/3 cups uncooked quinoa 1 1/3 cups water 1/3 cups NHF Dried Cranberries 1/3 cups NHF sunflower seeds 1 cup mandarin oranges 2 tbsp NHF Honey 2 tbsp NHF Olive Oil A pinch of NHF Himalayan Sea Salt y• Preparation .mminutes or until all of the water has fully absorbed. Set aside. In a medium sized sauce pan, bring quinoa and water to a rolling boil. Reduce heat and let simmer on low for 10-12 .nhf.comoranges, keeping the liquid as you will use it as part of the • Over a small bowl, drain the liquid from your mandarin dressing. • Transfer your cooked quinoa into a large bowl and add in mandarin oranges, NHF Dried Cranberries, and NHF sunflower www•seeds. Gently toss the mixture together. Don’t mix it too much or be too aggressive because the mandarin oranges are fragile.

Cool Beans Salad www.nhf.com.my

Ingredients 1/2 cup NHF Olive Oil 1/4 cup red wine vinegar 1 tablespoon NHF Brown Sugar 1 garlic clove, minced 1 teaspoon NHF Himalayan Sea Salt 1 teaspoon ground cumin 1 teaspoon NHF Chili Powder 1/4 teaspoon NHF Pepper .myPreparation .nhf.com• In a large bowl, whisk the first eight ingredients. Add the wwwremaining ingredients; toss to coat. Chill until serving.

PomAPelemga.rrnoalnhnBdfaa.sctreoAlenmSyad,.lmadyIngredients 100 gms NHF Pearl Barley w(soaked in water overnight, drained,cooked) w1/4 cup NHF Coconut Oil, melted w50 gms broccoli florets (boiled) 1 tbsp harissa paste 1/2 tbsp pomegranate syrup 80 gms NHF Almonds (chopped), roasted seeds of 1 small pomegranate 1 bunch flat-leaf parsley, finely chopped 1/2 bunch mint 3 Spring onions 1 tbsp NHF Olive Oil 1/2 Lemon (juiced)

Preparation • In a saucepan of water to the boil over high heat. Add soaked NHF Pearl Barley and cook for 3 minutes or until tender. Drain and refresh under cold running water. Transfer NHF Pearl Barley to a large bowl and set aside. • Mixed boiled NHF Pearl Barley, NHF Coconut Oil and harissa paste and pomegranate syrup in a bowl. Toss the remaining ingredients, season and top with NHF Almonds to serve with garlic brown toast. www.nhf.com.my

Avocado wwwEg.nghSfa.claodm.my

Ingredients For the Salad: 1 1/2 cups shredded green cabbage* 1 1/2 cups shredded purple cabbage* 1 cup shredded carrots* 1 capsicum, diced 1/2 cup diced cucumber 2 cups shredded chicken, from a rotisserie chicken or about 1 pound of boneless, skinless chicken breast or thighs 1/2 cup roughly chopped parsley y1/4 cup sliced green onions 1/4 cup crushed NHF Almond, for garnish .mFor the Almond Dressing: .nhf.com1/4 cup natural almond butter 2 tablespoon NHF Soy Sauce 2 tablespoons water 1 tablespoon lime juice 2 teaspoons NHF Honey 1 teaspoon sesame oil wwwPinch crushed NHF Chili Flakes Preparation • For the Almond Dressing: Blend all ingredients until smooth. • For the salad: Add all ingredients but crushed almonds to a large bowl and toss to combine, then drizzle the almond dressing over top and toss again. Top with crushed almonds and serve. • If you are planning to eat later, leave the dressing on the side and pour it over when you are ready to eat so that the cabbage doesn’t get soggy. This will last for 4-5 days in the refrigerator.

Thai Chopped Chicken Salad www.nhf.com.my

Ingredients For the Salad: 1 1/2 cups shredded green cabbage* 1 1/2 cups shredded purple cabbage* 1 cup shredded carrots* 1 capsicum, diced 1/2 cup diced cucumber 2 cups shredded chicken, from a rotisserie chicken or about 1 pound of boneless, skinless chicken breast or thighs 1/2 cup roughly chopped parsley 1/4 cup sliced green onions 1/4 cup crushed NHF Almond, for garnish .myFor the Almond Dressing: 1/4 cup natural almond butter .nhf.com2 tablespoon NHF Soy Sauce 2 tablespoons water 1 tablespoon lime juice 2 teaspoons NHF Honey 1 teaspoon NHF sesame oil Pinch crushed NHF Chili Flakes wwwPreparation • For the Almond Dressing: Blend all ingredients until smooth. • For the salad: Add all ingredients but crushed almonds to a large bowl and toss to combine, then drizzle the almond dressing over top and toss again. Top with crushed almonds and serve. • If you are planning to eat later, leave the dressing on the side and pour it over when you are ready to eat so that the cabbage doesn’t get soggy. This will last for 4-5 days in the refrigerator.

Healthy Tuna Pasta Salad www.nhf.com.my

Ingredients 2 cups pasta, dry 240 grams canned light tuna, drained (about 8.5 oz) 2 cups cherry tomatoes, sliced 2/3 cup green olives, pitted and sliced 1 cup fresh parsley, chopped 1 cup fresh basil, chopped Dressing: 1/4 cup extra virgin olive oil 1/2 a lemon, juiced 2 Tbsp white wine vinegar y1/2 tsp dijon mustard .m1/4 tsp liquid honey 1/2 tsp garlic powder .nhf.comNHF Himalayan Sea Salt and NHF Pepper, to taste Preparation ww• • Bring a large pot of water to a boil and cook pasta according to package directions. wflake canned tuna with a fork. Set aside. While the water boils/pasta cooks, prepare other ingredients. Slice tomatoes and olives, roughly chop parsley and basil, and • Mix all dressing ingredients into a small jar with a lid. Shake and adjust seasonings as desired. • Drain pasta and place in a large mixing bowl. Add all prepped ingredients along with a handful. Pour dressing over top, and toss everything well. • Serve pasta salad with freshly ground pepper and any other seasonings (as desired including NHF Mushroom Seasoning Powder). Can be enjoyed immediately or kept in the fridge for later!

Frewsh.nSBahlalfac.cdkoBmea.mn yIngredients w3 cans of NHF Black Beans (15 ounces each) or 4 ½ cups wcooked, rinsed and well-drained 2 ears of corn, shucked, or 1 cup of canned corn (drained) or defrosted frozen corn 1 orange, yellow or red bell pepper, chopped 1 cup quartered cherry tomatoes 1 cup chopped red onion (from 1 small onion) ½ cup finely chopped fresh cilantro (about ½ medium bunch) 1 medium jalapeño, finely chopped (keep the seeds for heat if you’d like, or remove them for mild flavor) or 2 tablespoons finely chopped pickled jalapeño

Ingredients ½ teaspoon lime zest (from 1 lime, preferably organic) 2 tablespoons lime juice (about 1 lime), to taste ¼ cup NHF Olive Oil ¼ cup white wine vinegar ½ teaspoon chili powder ½ teaspoon ground cumin ½ teaspoon NHF Himalayan Sea Salt, to taste Optional garnishes: sliced avocado, crumbled feta, lime wedges .myPreparation .nhf.com• In a large serving bowl, combine all of the ingredients and toss to combine. Taste, and adjust as necessary until the flavors really pop—add another teaspoon or two of vinegar (you can use lime juice instead, for more mild flavor) and w• another ¼ teaspoon salt. wany of the garnishes listed. Leftovers keep well for up to 4 Cover and chill to enhance the flavors—preferably for at least 2 hours, or overnight. Serve in individual bowls as is, or with wdays or so; you might want to wake up the flavors with an extra squeeze of lime juice or tiny splash of vinegar.