We all know that vegetables serve as an important component of our diet. They’re nutritional powerhouses, jam-packed with vitamins, minerals, antioxidant and dietary fibre - and the more we eat, preferably in a rainbow of colours, the merrier. While there are many different ways to enjoy veggies, salad is a popular dish.
However, there can be a bit of a misconception that salad is about as exciting as boring limp lettuce leaves and soggy tomatoes - that is dull yes.
But when it comes to a good salad, the world really is our oyster. There are endless salad recipes about, which could contain virtually almost any kind of ready-to-eat food. We’re only limited by our imagination!
When you put together a good salad consider colour, variety of ingredients, texture (e.g. crunchy, smooth, crisp…the texture of foods impact our eating experience!), seasonality, dressing (aka the ‘wow’ factor), and how it’ll be served - is it a main, or a side? A dessert - fruit salad anyone?!
Today on the blog we’re sharing some of our favourite salad recipes that’ll hopefully inspire you to get busy in the kitchen. Enjoy!
CLASSIC GARDEN SALAD WITH HONEY MUSTARD DRESSING
A fresh garden salad, done right, serves as the perfect veggie complement to a lunch or dinner. This one is great as a side - serve with your pick of grilled protein (e.g. chicken, fish…). The honey mustard dressing is the perfect balance of sweet, tangy and creamy!
INGREDIENTS
Salad
6 cups of salad greens, torn
4 tomatoes, quartered
1/2 cucumber, sliced
1 capsicum, diced
2 Tbsp sunflower seeds
2 Tbsp sesame seeds
Honey mustard dressing
4 tbsp olive oil
Juice of 1 lemon
1 tsp runny honey
1 tsp mustard
A pinch of salt and pepper
METHOD
Add all salad ingredients to a serving bowl.
Add dressing ingredients to a small bowl and whisk together. Whisk well to help the ingredients emulsify together (i.e. so the oil and lemon juice aren't separated), otherwise you might get blobs of olive oil or acidic lemon juice throughout your salad.
Taste test dressing and adjust any ingredients, if desired (e.g. a little extra honey for sweetness..).
Once happy with the dressing toss over the salad. Sprinkle overtop the seeds - enjoy!
Thanks to our nutritionist Danijela Unkovich for sharing this recipe with us. For more on Danijela head to her website here.
CHUNKY RAINBOW SALAD
This chunky salad takes the phrase ‘eat the rainbow’ very seriously! The perfect side dish for a classic bbq or alongside Mexican fare, and a great way to get in a colourful array of produce.
INGREIDENTS
1 red onion
1 red capsicum
1 punnet of cherry tomatoes
1/2 telegraph cucumber
1 can of corn, drained
1 handful of finely chopped coriander
1 lemon or 2x small limes, juice
Salt and pepper, to season
METHOD
Dice the vegetables (onion, capsicum, cherry tomatoes and cucumber) and add them to a large salad bowl along with the drained can of corn.
Finely chop the coriander and add to the mixing bowl, as well as the juice of a lemon/2 small limes.
Season with salt and pepper and give the salad a good toss before serving. Enjoy!
Thank you to NZ nutritionist Phoebe Smith for sharing this recipe with us.
ROASTED BEETROOT AND FETA SALAD
A little bit fancy tasty for its simplicity - this is a nice salad to serve at a dinner party! Beetroot, goats feta and walnuts are a classic flavour combination, and a totally dreamy mouthful. This recipe makes enough for six, as a side. Enjoy with your choice of protein-rich food e.g. grilled chicken or fish, or for a vegetarian version toss through tinned brown lentils. To make this vegan-friendly, simply omit the feta cheese.
INGREDIENTS
5 large beetroots - washed and cut into 2cm chunks
Drizzle of olive oil
Salt and pepper
1 tbsp balsamic vinegar
1/2 cup walnuts
3 handfuls rocket
100g goats feta
METHOD
1. Place beetroot in a shallow baking dish and drizzle with oil and salt and pepper. Roast for 30 minutes or until tender. Allow to cool.
2. Once cooled add vinegar, walnuts, rocket and goats feta and toss to combine. Enjoy!
Big thanks to our nutritionist Emily White for supplying this salad. For more recipes from Emily, check out her blog here.
WARM POACHED THAI COCONUT CHICKEN SALAD
When the weather is cold, a crisp cold salads don't always cut it - often we want warming meals that are satisfying! Here’s a salad that also constitutes as a whole meal.
INGREDIENTS
100g raw Vermicelli rice noodles (or 2 cups cooked)
400-600g pulled chicken (e.g. from a whole cooked chicken)
400ml tin coconut cream
4 Tbsp shredded coconut
4 Tbsp peanuts
2 bunches of bok choy
½ bag spinach
2 large carrots
1 Tbsp cumin
1 stick lemon grass (outer leaves removed, chopped finely)
5 garlic cloves (Shell removed, chopped finely)
2 large red chillies (chopped finely)
2 Tbsp fish sauce
Juice of one lime
Sweetener of your choice: 2 Tbsp honey/molasses/coconut sugar or rapadura sugar
METHOD
Heat a jug of boiling water. Place rice noodles in a jug, cover with hot water and set aside.
Chop carrots, bok coy, lemon grass, garlic cloves, and red chillies and set aside.
Add coconut cream, fish sauce, lime and sweetener of your choice into bowl - set aside.
Heat 1 Tbsp coconut oil in a non-stick pan, and add the chopped garlic, red chilli, lemon grass, and cumin. Saute for 2-3 mins untill fragrant.
Add the coconut cream mixture, carrots, bok choy, and cook for 10 minutes on a medium heat. Once bokchoy and carrots are nearly cooked through, add in the spinach and pulled chicken.
Cooked for and extra 5 minutes, then transfer to large serving bowl.
Drain rice noodles, and add rice noodles, peanuts, and shredded coconut to the serving dish. Garnish with a few extra peanuts and corriander!
This recipe was kindly supplied by our nutritionist Kimberley Bell. For more from Kim, head to her website here.
QUINOA, FETA AND MINT SALAD WITH EASY HONEY MUSTARD DRESSING
Another honey mustard favourite! This is a good recipe for making on a Sunday, as you can make enough for 3-4 lunches and just store it in the fridge for the week ahead! You can keep it vegetarian as it is, or bump it up with the addition of any protein-rich food of choice. For extra healthy fats - feel free to add in more nuts/seeds, avocado, or a drizzle of flaxseed oil for omega-3's.
INGREDIENTS
SALAD
2 cups chopped kale (or 3 large leaves)
1/4 large cucumber, diced
1/4 cup chopped mint
1/4 cup dried cranberries
3/4 cup quinoa (raw)
1/2 a block of Feta, diced (goat or cow)
4 Tbsp pumpkin seeds
HONEY MUSTARD DRESSING
2 Tbsp olive oil
1 tbs apple cider vinegar
1 Tbsp liquid honey
1 Tbsp dijon mustard
METHOD
To cook the quinoa, add to a saucepan with 1 1/2 cups of water, bring to boil and cook for 10-15 mins. Make sure you keep stirring so that it doesn't stick to the bottom.
Once cooked, pour into a sieve and rinse under cold water.Add quinoa to a large salad bowl, and then add the rest of the salad ingredients.
Cover salad and leave in the fridge for up to 4 days!
Combine the dressing ingredients, stir well, then pour over the salad and toss through.
This recipe was kindly supplied by our nutritionist Kimberley Bell. For more from Kim, head to her website here.
This blog was written especially for our friends at Westpac NZ, who we’re excited to be assisting with their workplace wellbeing this year. It’s thrilling to see a company go the extra mile for their staff!