Cutting calories? Trying to lose those few extra pounds? Or maybe you are trying to incorporate healthier eating habits. Whatever the reason its always recommended to eat balanced meals with a heavy slant on leaf greens and veggies.

The quality of those calorie-conscious meals play an important role in helping you reach your goals. Enjoying loads of vegetables and legumes in salads can enhance your meals and also add valuable fibre and complex carbs to your meals. Here are some favourites to get you started.

Beet and pineapple salad

4 large beets, roasted or boiled

2 cups pineapple chunks

2 pimento peppers, seeded and finely chopped

½ cup chopped fresh parsley

½ cup chopped chives

For the vinaigrette

2 cloves garlic

2 tbs lime juice

⅓ cup olive oil

salt and freshly ground black pepper to taste

Combine all the ingredients for the dressing, stir or shake well and set aside.

Finely chop pineapple and place in a large glass bowl, peel beets and dice finely, add to pineapple, add the peppers and pour on the dressing, toss, add chives and refrigerate until ready for use.

Before serving add parsley and toss again.

Serves 6

Chickpea and tomato salad

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2 14-oz tins chickpeas. Drained and rinsed

4 salad tomatoes, seeded and chopped

½ cup chopped fresh herbs, chives chadon beni, basil, mint

For the dressing

4 cloves garlic

½ tsp paprika

4 tbs red wine vinegar

4 tbs lime juice

½ cup vegetable oil

2 rounded tsp ground roasted geera or cumin

salt and freshly ground black pepper to taste

Place the first three ingredients in a bowl.

Combine all the ingredients for the dressing in a blender and process until well blended.

Add to channa toss to coat.

Serves 6 to 8

Grilled shrimp, corn and black bean salad

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Dressing:

¼ cup fresh lime juice

¾ cup olive oil

4 tbs chopped fresh cilantro or chadon beni

1 hot pepper, seeded and chopped

1 tsp minced garlic

1 tbsp ground geera or cumin

1 tsp good quality chilli powder

Salad:

3 cups chopped, seeded tomatoes

2 cups cooked black beans

1 cup chopped chives

¾ cup chopped fresh cilantro or chadon beni

¾ cup chopped red onion or ½ cup chopped white onion

½ cup corn niblets

6 cups torn lettuce or watercress

1½ lb fresh shrimp cleaned and deveined

Make the dressing by combining lime juice with olive oil, pepper, garlic, geera, chili powder and cilantro. Season to taste with salt and black pepper.

Marinate shrimp in ¼-cup dressing.

In a large salad bowl combine lettuce, black beans, corn, chives, onion, tomatoes, and cilantro.

Preheat grill or barbecue and grill shrimp for about 3 to 5 minutes until opaque and pink.

Toss salad with just enough dressing to coat adding more if desired, on a large platter arrange lettuce mixture, place grilled shrimp on top.

Serves 4

Salade nicoise

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