Power House Salad
Forget limp pre-packaged salads; get your fridge and store cupboard organised so that you are able to put together a delicious lunch or dinner by assembling a few delicious and nourishing ingredients.
If you are taking your salad to work, make sure you invest in a good plastic container that won’t leak during transit. My favourite are the gorgeous pastel coloured bento boxes by Monbento stocked by www.bearandbear.com.
So here are my eight steps to make your perfect salad:
1. Start with a base of leafy greens; rocket, cos, lambs lettuce or baby gem. Perhaps add some chopped tomatoes or cucumber. Rich in fibre, calcium, iron and vitamins A and C.
2. Add some grated vegetables, carrots, celeriac, beetroot or courgette. All are a good source of fibre. Carrots are rich in beta-carotene which is converted into vitamin A during digestion. Celeriac, high in potassium and vitamin C. Beetroot is rich in calcium, iron, vitamins A and C. Courgettes are a great source of vitamin C.
3. Add some grains; wholegrain rice and lentils are my favourite or why not add some sprouted seeds? Grians are an important source of fibre, energy and vitamin B.
4. Add some protein; this recipe has grilled halloumi but you could also try, cooked tuna or salmon, chicken, canned beans or chickpeas.
5. Add some crunch; I used toasted pumpkin seeds but you could also add sunflower seeds or toasted nuts, such as cashew, almond, Brazil or walnut.
6. Add a little sweetness with a few dried cranberries, chopped dates or dried apricots.
7. Make sure you have included some good fats along the way; this could be from tuna or salmon, a sprinkling of chopped nuts, an avocado or simply the oil used to dress your salad. I would use extra virgin olive oil for flavour and heart health.
8. Finish with a dressing – my easy option is a squeeze of lime juice and drizzle of extra virgin olive oil. Balsamic glaze is another favourite.