09 February 2017

Salad trio

Salad – Mealtime Saviours

By Shirley Webber - Research Dietitian

I absolutely love a good salad and it is possibly one of the easiest dishes to make. One thing I love about summer is having lots of barbeques with friends and there is just nothing better than impressing their sock off with these healthy treats. See below for my go-to salad recipes:

Salad skewers (Serves 12)

I love this one for when friends are standing around drink in one hand and only one hand free for a snack. 

Salad – Mealtime Saviours_b2bba633

Ingredients: 

  • Iceberg lettuce sliced in wedges
  • Cook 4 rashes of bacon  
  • 12 cherry tomatoes halved
  • 12 toothpicks or skewers
  • 12 small squares of cheese (recommend blue, brie or Camembert)
  • Blue cheese – small cube
  • Dressing: blue cheese dressing (tzatziki with blue cheese crumble)
  • ¼ medium cucumber
  • 50g low fat plain yoghurt
  • Lemon, juiced, to taste
  • ¼ tsp fresh dill, finely chopped
  • Blue cheese crumble (optional is you really want a strong blue cheese dish

Method: 

  1. Fry the bacon rashers to your liking. 
  2. Thread the skewers with the lettuce wedge, then bacon and the cherry tomato. Top with a cheese square. 
  3. Make the dressing. Drizzle a little homemade tzatziki over the slices. I make mine by peeling an English cucumber (optional to remove the seeds). Grate and squeeze out any excess water. Mix the lactose free yoghurt, cucumber, lemon juice, dill, salt and pepper in a small bowl and mix to combine. Crumble in some blue cheese to taste.

Tips: 

  • Soak the skewers the night before so they won’t splinter when threading salad.  


Nutrition Information/serve: 1 skewer
Energy 262kJ
Protein 6.6g
Fat 3.2g
- Saturated fat 1.3g
Carbohydrates 1.4g
- Sugar 1.4g
Fibre 0.7g
Sodium 0.4g
FODMAPs LOW

Chickpea and chicken with mustard dressing (Serves 4) 

Salad – Mealtime Saviours_33be2967

 Ingredients: 

  • 1 cup baby spinach leaves
  • 1 can of chickpeas – drained 
  • 1 English cucumber washed and diced
  • 1 punnet or 1 cup of cherry tomatoes, rinsed and halved
  • 1 cup of lettuce of your choice, we recommend rocket leaves
  • Shaved Parmesan cheese
  • Ground pepper, season to taste

Salad – Mealtime Saviours_fa5ff35b

Dressing:

  • 2 ½ tablespoon of mustard 
  • 1 tablespoon apple cider vinegar
  • Juice of one lemon
  • ½ cup olive oil (garlic infused if you choose)
  • Salt + pepper to taste

Method: 

  1. To make the salad take out four containers. I recommend using old jam jars for travelling to work safely without spilling or a takeaway container. 
  2. Divide all the ingredients between the four bowls. I suggest layering in this order:  start with spinach then add the chickpeas, top with cucumber then add the tomato halves. Top with the lettuce leaves. 
  3. For a final touch add some Parmesan slices and pepper. 
  4. Personally I like to add a little protein to mine. I generally take a little slice of whatever meat I have left over from a previous meal e.g. Chicken, lamb, beef or ham.

Tips: 

  • Make the night before to have a quick and easy morning. 
  • Season as you make the salad else you may get to the top and realise there’s no seasoning over the chickpeas.
  • Serve in a bowl for easier eating.
Nutrition Information/serve: 1 salad jar
Energy 978kJ
Protein 5.5g
Fat 19g
- Saturated fat 3.4g
Carbohydrates 8.5g
- Sugar 1.9g
Fibre 3.5g
Sodium 400mg
FODMAPs LOW

Caprese salad (Serves 4) 

Salad – Mealtime Saviours_316d7922

My absolute favourite salad is the traditional Italian Caprese salad. I mean why mess around with a classic. 

Ingredients: 

  • 1 punnet of cherry tomatoes (I like to get the little tubs of mixed tomatoes for an interesting alternative and colourful dish. 
  • 8 cherry bocconcini, sliced
  • ¼ cup torn basil leaves
  • Salt and pepper to taste
  • Extra virgin olive oil, to serve
  • Balsamic vinegar, to serve

Method: 

  1. Slice the cherry tomatoes in halves or slices. Place in s serving bowl and top with the sliced bocconcini and shredded basil leaves. Sprinkle with salt and pepper. Mix together. 
  2.  Just before serving drizzle some of the olive oil and balsamic vinegar over the salad.  

Tips: 

  • I often prefer this salad to be served with a cold meats and cheese board. 
  • Use this on a slice of toast for lunch. 
Nutrition Information 1 serve
Energy 558kJ
Protein 6.7g
Fat 10.6g
- Saturated fat 4.4g
Carbohydrates 2.5g
- Sugar 1.5g
Fibre 1.4g
Sodium 120mg
FODMAPs LOW
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