Not all salads have to be bland garden varieties comprising lettuce, tomato and cucumber. When prepared well – using a balance of vege, healthy fats, dairy and protein – salads can be filling and delicious.
It’s time to do away with the standard formula and find combinations that you will look forward to eating and serving to family and friends.
Use the following as a base recipe that you can easily change up, depending on what you have available.
- 60g of baby spinach/rocket (or your leafy green of choice)
- 2-3 cups of mixed vegetables, roasted or chargrilled for added flavour
- A dairy for healthy fat such as feta, haloumi, a yoghurt based dressing, shaved parmesan, or avocado or a dollop of hummus
- A sprinkle of toasted nuts and/or seeds such as pine nuts, almonds, pepitas or chia seeds
- A handful of fresh herbs
We’ve put together an example of how to use this method to create a delicious and balanced salad!
|Prep Time||20 mintues|
- 1 tbsp olive oil
- 60 grams baby spinach
- 1/2 cup carrots (roughly chopped)
- 1/2 cup baby capsicums
- 1/2 cup broccolini (roughly chopped)
- 1/2 cup red onion (roughly chopped)
- 8 truss tomatoes
- 3 tbsp labneh
- 1 tbsp pine nuts
- 1 tbsp pepitas
- lemon (to dress)
- Preheat oven to 180°C. Place all vegetables on a baking tray, including tomatoes (whole and on the vine). Coat in olive oil and season with salt and pepper. Bake in the oven until cooked through and slightly browned.
- Place spinach in a bowl, followed by the vegetables. Top with labneh, nuts and herbs. Finish with a squeeze of lemon juice and a drizzle of olive oil.
Serve alongside your favourite meat.
Or, for a vegetarian meal, add your favourite legumes such as cannellini beans or brown lentils.