Avodado and tomato salad

A sensationally tasty salad. Serve as it is, or with some bread and salmon as a main course. 

• 1 avocado, peeled and sliced
• 1 tomato, peeled and diced
• 1/2 onion, sliced finely
• a little fresh coriander, chopped

Dressing:

• a little grated ginger, to taste
• half a garlic clove, pureed
• 1/2 tsp soy sauce
• 1 tbs Olive oil, virgin is best
• A squeeze of lime juice
• salt and pepper
• a few chili flakes, optional

Tomato and Onion Salad

Ingredients:

• 1 large beef tomato, peeled
• 1 small red onion
• a few fresh basil or mint leaves
• 2 tbs good olive oil, virgin is best
• 1 dsp white wine vinegar
• salt, pepper to taste
• Optional: avocado, canned tuna, olives.

The ingredients are very simple, but key in this salad is the way the vegetables are cut and presented. 

Using a sharp or even a serrated knife, thinly slice the tomatoes and the onion.

Chop the basil.

Arrange the tomato slices on a plate and season as you layer them. Top with the thinly sliced onion.

Sprinkle the Basil over the tomato and onion.  Season again. Drizzle with the vinegar and the olive oil.

Refrigerate for at least 30 minutes.

Serve as a side dish, it goes particularly well with grilled meat.

Vitamins and minerals found in tomatoes:

• Vitamin C: An essential nutrient and antioxidant. One medium sized tomato can provide about 28% of the recommended daily intake.
• Potassium: An essential mineral, beneficial for blood pressure control and cardiovascular disease prevention (3).
• Vitamin K1: Also known as phylloquinone, vitamin K is important for blood coagulation and bone health (4, 5).
• Folate (B9): One of the B-vitamins, important for normal tissue growth and cell function (6). It is particularly important for pregnant women (7).

Healt benefits

Lycopene and the newly discovered bioflavonoids in tomatoes are responsible as cancer fighting agents. Not only raw tomatoes but also cooked or processed tomato products such as ketchup, sauce, and paste, are counted as good sources of cancer prevention. Tomato is also good for liver health. Tomato has detoxification effect in the body. Probably it is due to the presence of chlorine and sulfur in tomatoes.According to some studies, 51 mg of chlorine and 11 mg of sulfur in 100 grams size of tomato have a vital role in detoxification process. We know that natural chlorine works in stimulating the liver and its function for filtering and detoxifying body wastes. Sulfur in tomatoes protects the liver from cirrhosis, too. Tomato juice is known as good energy drink and for rejuvenating the health of patients on dialysis. 

Boat Harissa

I created this recipe during an unforgettable cruise around Ibiza.

You can make it in advance and store in an airtight jar for weeks.

The quantities of each ingredient vary according to your taste.

It can be served as a dressing for boiled rice, Potatoes or even pasta.

Salsa Harissa:

• 1 cup of strong olive oil
  
• 5-8 stoned black olives, chopped up finely.
  
• 1 clove of garlic, finely chopped
• tsp ground cumin seeds
  
• tsp hot chili flakes
  
• salt and pepper, to taste
  

Pound all of the ingredients in a mortar until smooth.

Serving suggestion:

Rice Salad with Harissa.

Boil 2 cups of rice until tender. Drain and pour into a bowl, let it cool down.

Mix in some chopped tomatoes, a drained can of tuna and 3-4 tablespoons of harissa sauce. Serve as a side dish.

Potato and Artichoke Salad

Simple summer potato salad. Can be made in advance.

Ingredients for 4 people
3 large potatoes, peeled and diced
2 cans tuna in oil
2 hard boiled eggs
1 can artichoke hearts in brine

For the dressing.
2 tablespoons of mayonnaise
1 teaspoon Dijon mustard
2 tablespoons olive oil
1/2 tablespoon cider vinegar
Salt and pepper to taste
Pinch of paprika, to taste

Mix the dressing ingredients in a large enough bowl.
Cook the potatoes in boiling water for 10 minutes or until tender; drain and toss them in the dressing while still warm, this ensures the taste penetrates the potatoes. Leave them to cool.
Drain the tuna, and quarter the artichoke hearts. Mix the tuna and the artichokes with the potatoes.
Peel the boiled eggs, cut in half, arrange over the potato salad. Cover the salad with cling film and refrigerate until cold. Serve.


Nutritional facts of Globe or French artichokes:
This vegetable is very low in Saturated Fat and Cholesterol. It is also a good source of Niacin, Vitamin B6, Iron and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese.

Other names:
Alcachofa, Alcaucil, ALE, Artichaut, Artichaut Commun, Artichoke Extract, Artichoke Fruit, Artichoke Leaf, Artichoke Leaf Extract, Artischocke, Cardo, Cardo de Comer, Cardon d'Espagne

Medical uses
Artichoke is used to stimulate the flow of bile from the liver. This is thought to help reduce symptoms of heartburn and alcohol "hangover." Artichoke is also used for high cholesterol, irritable bowel syndrome (IBS), kidney problems, anemia, fluid retention (edema), arthritis, bladder infections, and liver problems, including hepatitis C.

Some people use artichoke for treating snakebites, preventing gallstones, lowering blood pressure, lowering blood sugar, to increase urine flow, and as a tonic or stimulant.

Roasted Pepper Salad

This is a typically summer salad in Majorca. It is served cold to accompany meats or fish.
Take 2-3 large red or green peppers, wash them and put them on an ovenproof dish.
Bake in the oven for 45 minutes at 180º Celsius.
Take the peppers out of the oven and let them cool
With clean hands, peel the outer skin off and remove the seeds from inside the peppers.
Using your fingers, cut the peppers into thin strips and arrange on a plate.
Dress them with olive oil, crushed garlic, salt and pepper. Srpinkle some chopped parsley to garnish.

Curried Rice Salad

This Salad is a family favourite, and very much in demand whenever a cold lunch is required. I make it with my own spice mix, here is an easier version using curry paste.

Ingredients for 4:
3 tbsp olive oil
2 tablespoons curry paste
1 large onion, chopped
1 green pepper, chopped
1tbs vinegar
2 cups cooked basmati rice
3 tablespoons toasted peanuts or other
Salt & pepper
Bunch of coriander leaves, to garnish

Heat a pan, pour the oil, salt, pepper and the curry paste; stir for a few seconds and add the onion, fry it for 1 minute, add the pepper and the vinegar, turn off the heat without letting the peppers cook through.
Mix the onion and peppers with the rice in a bowl. Stir in the toasted peanuts or any other nut you have, I often use sunflower seeds. Check the seasoning.
Chop the coriander and sprinkle over the top of the salad.
Refrigerate for up to 24 hours.

Italian Tomato and Bread Salad (Panzanella)

This is a great idea for using up leftover bread. I made it with a french baguette although you can use another type of bread. The bread soaks up the juices and becomes soft and delicious. The trick is to make a good vinaigrette with olive oil.

4-5 ripe tomatoes, peeled and chopped
1 Spanish onion, peeled and finely chopped
1 green pepper, seeded and chopped
2 slices of day old bread, diced
Salt and pepper to taste

Dressing:
3 tablespoons of olive oil
1 tablespoon cider vinegar
1 Garlic clove, crushed with half a teaspoon of salt

This salad improves when left in the fridge for a few hours.
Place the bread dice in the bottom of the bowl.
Prepare all of the salad vegetables and add to the bowl.
Prepare the dressing by mixing all the ingredients and pour over the salad. Refrigerate for a few hours until very cold.

Variations:
Add one or two cans of tuna in olive oil, olives, capers... etc

Trampó, (Mallorca)

A simple tomato and onion salad. Perfect for a hot summer day, to eat with fresh bread and a bit of ham or cheese.
I also serve it at barbecue parties, as it cleanses the palate and the piquancy of the vinegar goes well with the meat.
This is the basic recipe for Trampó, other versions add different herbs to this salad, such as basil or parsley.

Ingredients for 4 people:
1/2 Tomatoes
1 onion or 3 spring onions
1 green pepper
1 clove garlic
2 tbsp cider vinegar
3 tbsp olive oil
Salt and pepper

Peel and chop the tomatoes, place them in a bowl. Chop the onion as finely as you can. Crush the garlic and add to the salad. Chop the pepper and mix into the rest of the ingredients.
Dress the salad with the vinegar, oil, salt and pepper. Chill for a few hours until needed. This salad is best served very cold.

Tuna and Avocado Salad

As an alternative to guacamole, you can use avocados in delicious summer salads.
This one is a very simple salad for a hot summer day. You can use some cooked chicken instead of the tuna.


Ingredients for 2-3 people:

• 2 cans of tuna in oil or brine
• 1 ripe avocado
• 1 large tomato, peeled and diced
• 2 boiled eggs, halved
• 1/2 onion, chopped
• 2-3 Lettuce leaves

Dressing:

• 2 tbsp olive oil
• 1/2 tbsp vinegar
• salt and pepper to taste

Peel and cut the avocado in even sizes, drop them into a bowl and add the vinegar inmediately to avoid them discolouring. Add the rest of ingredients and serve.


Health benefits of Avocado:
The fruit contains alpha-carotenes, which have antioxidant properties and may protect against oxidation of the “dangerous” LDL-cholesterol, and thereby reduce the risk of atherosclerosis.

Eating plenty of avocados could therefore be a good dietary advice to prevent atherosclerosis, hypertension and coronary heart disease.

in addition, the iron present in the fruit is rather easily absorbed so those suffering from iron deficiency, anemia or who just need some extra iron like menstruating and pregnant women might consider including avocados in their diet.