Soups & Salads

Fruity Tuna Salad
Healthy Russian Borsch
New Waldorf Salad
Onion Soup
Zesty Corn and Red Kidney Bean Salad


Fruity Tuna Salad (serves 2)

  • 1 can (185g) tuna in spring water 
  • 1 mango, diced 
  • ½ grapefruit, diced 
  • 1 tablespoon raisins 
  • ½ cucumber, diced 
  • 80g lettuce, finely chopped 
  • 1 tablespoon fat-free salad dressing or low-fat yogurt
  1. Mix all the fruit and tuna with the salad dressing and place them on the lettuce. 
  2. Serve chilled.

Energy: 259kcal 
Fat: 1.5g 
Dietary fibre: 4g


Healthy Russian Borsch (serves 4)

  • 1 cup beet root, chopped 
  • ½ cabbage, shredded 
  • 4 tomatoes, cut into wedges 
  • 1 onion, chopped 
  • ½ cup celery, sliced 
  • 3 cloves garlic, minced 
  • 1 carrot, chopped 
  • 1 bay leaf, chopped 
  • 12 oz lean beef, cut into chunks 
  • 6 cups water 
  • Black pepper to taste
  1. Boil the water, add the beef and cook for 30 minutes 
  2. Drain the soup and remove any oil to make a clear broth 
  3. In a non-stick skillet, add the garlic and bay leaf, stir-fry for 1 minute 
  4. Add the onion, stir fry until the onion turns brown, about 5 minutes 
  5. Add the clear beef broth, cabbage, tomato, and carrot 
  6. Bring to boil, cook for 30 minutes 
  7. Add black pepper to taste

Energy: 84kcal 
Fat: 1g 
Dietary fibre: 5g


New Waldorf Salad (serves 4)

  • 1 cup thinly sliced celery 
  • 1 cup pitted, sweet dark fresh cherries, halved (optional) 
  • 1 cup diced Red Delicious apple 
  • ½ cup dark seedless raisins 
  • ¼ cup toasted walnut halves 
  • ½ cup fat-free mayonnaise 
  • 2 teaspoons fresh lemon juice 
  • ½ teaspoon lemon zest 
  • 4 cups dark leafy green vegetables
  1. In a salad bowl, combine celery, cherries, apple, raisins and walnuts. 
  2. In a measuring cup, whisk together mayonnaise, lemon juice and lemon zest to make the dressing. 
  3. Toss salad with dressing. 
  4. Serve over dark green leafy vegetables.

Energy: 191kcal 
Fat: 5.5g 
Dietary fibre: 4g


Onion Soup (serves 4)

  • 1 ½ large yellow onions, halved and thinly sliced 
  • 1 ½ tablespoons olive oil 
  • Pinch sugar 
  • 4 cups fat-free, reduced-sodium chicken broth (or reduced-sodium vegetable broth) 
  • ½ teaspoon thyme 
  • Salt and freshly ground black pepper, to taste
  1. In large non-stick skillet, sauté onion in oil over medium heat for 5 minutes. 
  2. Add sugar. Reduce heat to low and continue to cook until onions have browned. 
  3. Add broth and thyme. Simmer over low heat for 20 minutes. 
  4. Season soup to taste with salt and pepper.

Energy: 106kcal 
Fat: 7g 
Dietary fibre: 1g


Zesty Corn and Red Kidney Bean Salad (serves 4)

  • 1 can (432g) red kidney beans, rinsed and drained 
  • 2 cups corn kernels 
  • 1 cup sliced tomato 
  • 1 cup sliced cucumber 
  • ¼ cup balsamic vinegar 
  • 1 tablespoon olive oil 
  • 2 tablespoons chopped fresh mint 
  • 1 teaspoon fresh grated orange zest 
  • Black pepper to taste
  1. Mix red kidney beans, corn, tomato, and cucumber in a large bowl. 
  2. In a small bowl whisk together vinegar, olive oil, chopped mint and orange zest. 
  3. Drizzle dressing over the salad and toss well. 
  4. Add black pepper to taste.

Energy: 213kcal 
Fat: 4.5g 
Dietary fibre: 8.5g