1. Watermelon Feta Salad
Juicy watermelon, crumbled feta, fresh mint, a squeeze of lime, and a drizzle of olive oil. Sweet, salty, and refreshing.
2. Grilled Veggie Skewers
Zucchini, bell peppers, mushrooms, and red onion brushed with garlic-herb olive oil. Throw them on the grill—done.
3. Cold Soba Noodle Bowl
Buckwheat noodles tossed with sesame oil, shredded carrots, cucumber, green onion, and a soy-ginger-lime dressing.
4. Ceviche
Fresh fish or shrimp marinated in lime juice with tomatoes, red onion, cilantro, and avocado. No cooking—just chill.
5. Caprese with a Twist
Classic tomato, basil, and mozzarella—plus peaches or strawberries for a sweet punch. Add balsamic glaze if you’re feeling fancy.
6. Chickpea & Herb Salad
Chickpeas, parsley, dill, lemon juice, olive oil, red onion. Protein-packed and picnic ready.
7. Frozen Yogurt Bark
Spread Greek yogurt on a tray, top with berries, nuts, and a drizzle of honey. Freeze, break into pieces. Summer snack gold.
Zesty Citrus Tofu & Couscous Salad
Healthy complete, zesty, protein-rich salad with tofu and whole-wheat couscous, ideal as a nourishing main dish.
A vibrant, filling salad loaded with plant protein, fibre, and bold Flavours.
Ingredients:
• 2 cups mixed greens (arugula, baby spinach, etc.)
• 1 cup cooked whole-wheat couscous (fluffed and cooled)
• 1 orange, peeled and sliced
• 1/2 grapefruit, segmented
• 1/2 avocado, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup fresh parsley and mint, chopped
• 1/2 cup firm tofu, cubed and pan-seared or grilled
• 2 tbsp toasted pumpkin seeds or slivered almonds (optional)
Dressing (Zesty Citrus Vinaigrette):
• Juice of 1 lemon
• Juice of 1/2 orange
• 2 tbsp olive oil
• 1 tsp Dijon mustard
• 1/2 tsp honey or maple syrup
• Salt and pepper to taste
Tofu Quick Marinade (optional but flavourful):
• 1 tbsp soy sauce
• 1 tsp lemon juice
• 1/2 tsp garlic powder
• Let tofu sit for 10–15 minutes before cooking.
Instructions:
1. Cook couscous according to package instructions. Fluff and let cool.
2. Marinate and cook tofu, either pan-sear until golden or grill for a smoky edge.
3. Whisk dressing ingredients together until emulsified.
4. Assemble salad: Start with greens, layer in couscous, citrus, avocado, red onion, herbs, and tofu.
5. Drizzle with dressing, toss gently, and top with seeds or nuts for crunch.
Why it works:
• Whole-wheat couscous adds complex carbs, fibre, and protein.
• Tofu brings plant-based protein and texture.
• Citrus keeps it fresh and zippy, while herbs brighten every bite.
