CRUNCHY SALAD WITH CUCUMBER DRESSING & WATERCRESS SOUP ..2 RECIPES UNDER 500 CALORIES EACH

HERE ARE 2 RECIPES FOR THE LIGHTER SIDE OF LIFE...great for a quick lunch or appetizer.. the salad is best eaten before 3pm.
Both recipes are under 500 calories per serving

Fresh Watercress* Soup:

serves 4

1 cup minced onion
2 minced scallions
1 cup peeled and chopped starchy potatoes
4 cups vegetable stock/water

3 cups chopped fresh watercress
 Salt & pepper
1/2 cup plain live yogurt  or 1/2 cup light coconut milk
grated nutmeg to serve

Bring the first 4 ingredients to a boil & cook until the potatoes are cooked.
Add the watercress, simmer for 3 mins then blend.
Reheat and season with salt and pepper to taste

Serve in warmed bowls with sour cream and sprinkle with nutmeg OR
chill and serve cold

* this may also be made using parsley in place of watercress then just use 2 cups, washed well and chopped parsley

CRUNCHY SALAD WITH FRESH CUCUMBER DRESSING

serves 2-3

1 cup chopped celery
1 cup cored, ripe eating apple, chopped ( leave skin on)
1/2 cup chopped ripe bell pepper
2 scallions minced
3 oranges segmented ( 1 1/2 cups)


 Mix well together in a bowl and add any orange juices, just before serving over salad greens.
Dress the salad and garnish with fresh mint leaves


Dressing:
2 cups peeled and seeded cucumber chopped
1 cup low fat plain live yogurt
1 tsp minced fresh mint
1 tsp dill seed
 juice 1 lemon
Blend until smooth

Variation in place of cucumber use any melon and omit the dill seed.

You may also add any fresh berries/kiwi fruit/ star fruit & etc. in season

This is a very refreshing and flavorful salad..do not serve ice cold, better served at room temp.