Green Salad; Tomato, Avocado and Basil; Rice, Lentil and Peppers
Super Salads
A super salad is a great way to add more plant food and colour to your diet.
The wider the diversity of plant food the better! Eating a variety of plant foods provides you with fibre, phytonutrients, vitamins, minerals and food for your all-important gut microbes.
Choose one or more food from each category:
Complex Carbohydrates (optional)
Protein-rich Foods
Leafy Greens
More Colour and Texture
Healthy Fats
(Examples of each category below)
Including something from each category helps keep the meal balanced, varied and satisfying.
You can prep the night before to take to work. Just take your dressing in a separate small jar to add just before you eat, so the leaves don’t go soggy
Complex carbohydrates
- You’ll need to cook these and allow to cool
Red, White and Black Quinoa
Brown rice / Black rice
Quinoa / Red quinoa
Potato
Sweet potato (lovely roasted with cumin, coriander OR rosemary)
Butternut squash (lovely roasted with cumin, coriander, etc.)
Beetroot
Celeriac (lovely roasted with mustard seeds)
Protein-rich foods
tins of pulses are fine; you can use leftover chicken / fish etc. from dinner or buy pre-cooked if needed; boiled eggs or cubes of cheese also work well.
Chickpeas
Beans (Adzuki, Kidney, Haricot, Butter, Black-eyed, Black etc.)
Lentils (green or Puy work best)
Edamame beans
Tofu (you can marinade for extra flavour)
Chicken / Turkey
Salmon / mackerel / sardine /anchovy
Egg
Prawn
Feta / mozzarella / goats cheese
Leafy Greens
Lettuce
Watercress
Rocket
Endive
Spinach
Kale (pre-cook)
Spring greens (pre-cook)
Broccoli (pre-cook)
Cauliflower (pre-cook)
Asparagus (pre-cook)
Rocket, Asparagus, Cress, Tomato, Goats Cheese and Walnut Salad with Balsamic Dressing
More colour, taste & texture
Carrot
Red/ Yellow/ Orange/ Green Pepper
Sweetcorn
Orange
Grapefruit
Pomegranate
Celery
Cucumber
Radish
Tomato
Artichoke
Onion / spring onion
Fennel
Herbs: chives, parsley, basil, rosemary, coriander, mint etc.
Cress / mustard
Healthy Fats
Nuts
Seeds
Avocado
Olives
Plus your dressing……
Lemon Dressing
6 tbsp extra virgin olive oil
Juice of 1 lemon, plus zest
Pinch of sea salt and grind of black pepper
Balsamic Dressing
6 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
Pinch of sea salt and grind of black pepper
Yumtastic French-style Dressing
6 tbsp extra virgin olive oil
2 tbsp white, red or apple cider vinegar
1 small clove garlic, crushed
1 tsp Dijon mustard
1 tsp honey
Pinch of salt and grind of pepper
Tahini Dressing·
1 tbsp tahini
1 tbsp lemon juice
1 tbsp water
Pinch salt and a generous grind of black pepper
Pinch cayenne pepper
lemon zest (optional - if you like it more lemony)
Yumtastic French-Style Dressing
