How to make a Super Salad

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Expert nutritionist, Catherine Jeans, shares her take on how to make the best super salad! Learn how to make salads that are optimum for your health and nutrition, inspired by her husband’s recipes!

 

So here are her top tips on how to make a super salad…

 

1. Use a variety of different greens, especially dark green leafy vegetables.

These are packed with calcium, magnesium, folate and iron, as well as many magical plant chemicals which are known to protect our health. We have a variety of greens growing in our garden – they are so simple to grow, and don’t really need much taking care of!

2. Always include some protein in your salads, to help you feel fuller for longer.

You can include a mixture of beans and pulses such as chickpeas and lentils. Tinned are fine, just drain, rinse and mix with some olive oil, lemon juice and salt and pepper, then throw onto your salad veggies.

Protein for Vegetarians and Vegans

3. Make sure your salads are not boring.

As my husband Mariano says, there’s nothing worse than just a few bits of iceburg, cucumber and tomato! We always add some seeds to our salads for crunch, taste and extra nutrients, including essential fats. You can put them in a hot pan for a few minutes to toast them and add extra flavour. Also we like to splash over some tamari once they are toasted (gluten free soya sauce).

4. Spiralise lots of different veggies.

We love our spiraliser, and it’s great for adding crunchy veggies and different flavours. Cucumbers, courgettes, apples, peppers are great.

5. Mix it up with coleslaw!

We love coleslaw mixed into our salads… fennel, red cabbage, apple, white cabbage and carrot are delicious. No mayo needed, just seasoning and a splash of lemon juice.

6. Add a rainbow!

Give your salad lots of colour with different coloured salad veggies.. it’s a great way to add lots of antioxidants that protect your cells and support your immune system. Yellow or orange pepper, red radish, cooked beetroot, purple sprouting broccoli and slices of cooked, salty aubergine! Yum!

7. Don’t forget a good dressing!

Cider apple vinegar is a great way to help support absorption of nutrients, and to get your salad tasting great. Just mix 2:1 on the oil to vinegar, with some salt and pepper. I also love blending avocados into this dressing for something thick and creamy.

8. My husband says be bold and experiment!

And don’t forget to taste your salad as you make it. If it tastes boring, it probably will be! So make sure you season your salad, get in a good dressing and a variety of textures.

 

Here’s one of our favourite salads that my husband Mariano often makes…

Super spiralised noodle salad recipe

Ingredients
super salads for optimum health
  • 1 courgette
  • 1 cucumber
  • 20 to 30g of feta cheese or organic cheddar, cut into cubes
  • 10 cherry tomatoes, sliced in half
  • 1 tablespoon of sunflower seeds
  • 1 tablespoon of pumpkin seeds
  • 1 tablespoon of pine nuts
  • 1 apple, cut into small cubes
  • Olive oil – about 2 tablespoons
  • Balsamic vinegar – about 1 tablespoon
  • Pinch of salt and pepper.
  • 1 handful of fresh coriander
  • 1/2 handful of fresh flat leaf parsley

Method

Spiralise the cucumber into noodles, and spiralise the courgette into ribbons. Put into a bowl with the cheese, tomatoes and apple.

Put a frying pan onto the hob and allow it to heat. Toast the seeds, until they begin to pop and get a caramelised colour. Allow them to cool.

Put everything together in your salad bowl, mix well.
Mix together your olive oil, vinegar, salt and pepper. You can put them in a jam jar and shake well. Throw them over the ingredients.

Finely chop the herbs and mix into the salad. Also nice with some cubes of avocado thrown in.

Serve and enjoy!

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Don’t forget that Catherine’s hugely popular 30 Day Sugar Detox workshop is now available online! Here you can learn how to ditch those sugar cravings for good, and learn how to prepare easy sugar-free meal plans for the whole family.

Call 01603 631 900 for more information on any of Catherine’s nutrition courses and packages.