Ultimate Pick ‘n’ Mix Salad
Ingredients (serves 1)
PICK A BASE (2 LARGE HANDFULS - SERVES 1)
spinach, shredded lettuce, kale
PICK A CARBOHYDRATE
½ boiled sweet potato, 50g (dry weight) cooked quinoa, 50g pre-cooked lentils
PICK 2 VEGETABLES
½ bell pepper, 80g broccoli or cauliflower, handful sugar snap peas, 2 inch chunk cucumber, handful cherry tomatoes, 2 sticks celery, 3 mushrooms, ¼ avocado, ½ red onion
PICK A PROTEIN (AROUND 100G)
chicken, turkey, salmon, prawns, tuna, tofu, feta, halloumi, ½ can of chickpeas or beans
PICK A DRESSING
Mediterranean: 1 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, 1 tsp fresh parsley (or dried if you don’t have fresh), black pepper to taste
Asian: 1 tbsp sesame seed oil, 1 tsp Tamari, 1 tsp sesame seeds, finely chopped spring onion
Middle Eastern: 1 tbsp extra virgin olive oil, 1 tbsp Tahini, black pepper to taste
Method
Salads are a great way to help you reach your 5-a-day and they can be absolutely delicious and filling when done right. The key is to make sure that you include a balance of slow releasing carbs, protein and healthy fats.
Pick a variety of colours of vegetables too - all the colours will give you a range of different nutrients. It’s also easy to make your own salad dressings. They can be made a few days in advance, just add the dressing on the day to stop it from going too soggy.
Pick an item from each category, mix together and enjoy!
