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!

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