The Substantial Salad Formula #nosadsalads no.5

Week 5 already! The summer/winter (depending on what hemisphere you’re in!) is racing by. But that doesn’t mean the end of salad season! Like cookies, salads come in all shapes and sizes and there’s one for every mood. Sometimes we just want something simple, a few peppery greens to go with a rich pasta bake, or a zingy watermelon and feta situation to bring to a barbeque. But other times want a hefty salad that can stand alone as the main player. A Big Big Energy salad. One that you could live off if you really needed to!

These types of salads lend themselves well to being eaten warm for dinner and then leftovers boxed up and had cold the next day. So great for taking to work for lunch. Or taken down to the track or swimming pool for after training. They will survive a bike ride to the park or hike to your favourite viewpoint.

This is less of a recipe and more of a formula on how to build a substantial salad that will hit all the nutritional tick boxes, will be delicious and can be prepared in advance so you can spend more time doing the things you really love.

The formula is straightforward: (Carbohydrate + Protein + Colour ) x Flavour bomb +/- Dressing.  The options are endless, but to focus your mind I have given some suggestions below. The pictures are from a few I’ve done recently:

• orzo, lentil, feta, peas, pesto, fresh coriander

• chickpeas, quinoa, mint, cucumber, tomatoes, halloumi

• big croutons, charred nectarines, leaves, mozzarella

Ingredients - these are just suggestions, I’m sure there are loads I have forgotten to include!

Carbohydrates - pick one

·        Orzo or any small pasta shapes

·        Quinoa

·        Potatoes

·        pearl barley

·        cous cous

·        roast sweet potatoes

Protein - pick one

·        Tinned chickpeas/ butter beans/black beans/ mixed beans etc

·        lentils tinned or cooked

·        cooked /leftover chicken

·        tinned tuna

·        firm tofu, smoked is particularly nice

·        smoked salmon/ mackerel

Colour - pick about 3-5

• Roast Veg such as tomatoes, peppers, courgettes, aubergine, beetroot

• Raw Veg such as corn, cucumber, tomatoes, peppers, avocado, grated carrot

• Peas defrosted in boiling water, pre-cooked beetroot

• Fruit: often forgotten about but so good in salads! Pears, watermelon, strawberries, apple, charred nectarine

• Green Leaves – mixed bags, ‘bistro mix’, spinach, kale, butterhead lettuce

Flavour bomb - pick 1-3

• Cheese : feta, shards of parmesan, mozzarella, burrata

• Sundried tomatoes

• Pesto

• Fresh herbs, use as much as you can, try to go to markets/shops that sell them as big bright bunches tied with twine, rather than the sad plastic packets if you can. Parsley, mint, coriander, dill, and basil are all great. I like to chop half finely and the rest roughly for variety!

• Olives (de-stoned, or stone them!)

• Tahini and pomegranate molasses – go so well together on warm roasted butternut squash, chickpeas and pearl barley!

• Seeds and nuts

• Fried chorizo

• A dollop of hummus or tzatziki – I’ve had many sad dinners improved by throwing a hefty dollop of humus on top just before digging in!

• Harissa – if roasting veg this can be spread over before they go in, or mixed with yoghurt for a great dressing

Dressing

• Once you combine all the ingredients you won’t need a big shouty dressing, having a good mix of ingredients means that these salads tend to almost dress themselves!

• If you roast tomatoes and pepper you will end up with juices in the roasting tin so they will be the base of your dressing, add a little olive oil, some salt and pepper and drizzle over.

• If you are using sundried tomatoes use some of the oil they come in.

• If you are using pesto, tahini and pomegranate molasses, or hummus or harissa yoghurt you probably won’t need much else.

• If in doubt squeeze the juice of half a lemon on top, a good drizzle of olive oil, taste season and go.

Examples

v  Orzo, chickpeas, roast tomatoes/courgette/aubergine/peppers, feta, parsley

v  Potatoes, chicken, corn, tomatoes, cucumber, pesto

v  Pearl barley, chickpeas, roasted butternut squash, tahini and pomegranate molasses, parsley

v  Orzo, lentil, feta, peas, pesto, cucumber, fresh coriander, mixed leaves

v  Chickpeas, quinoa, mint, cucumber, tomatoes, halloumi

v  Cous cous , firm tofu, olives, sundried tomatoes, mint, harissa yoghurt, olive oil and lemon juice

v  Roast sweet potato, black beans, corn, avocado, lime juice, coriander, tomatoes  

Method

1.      Cook your carbohydrate as per packet, cook you protein if needs be. You don’t need to cook tinned chickpeas/beans/lentils just drain really well.

2.      Roast your veg if needs be

3.      Prep any raw veg

4.      Prep your flavour bombs

5.      Combine all these together in a big bowl

6.      Dress if required (see above!)

7.      Serve up!

If you are not eating it straight away, I would keep any dressing or delicate leaves separate until ready to go.