Salad recipe Week: Introduction

This week we are going to show you 6 different ways you can make healthy salads at home. first, lets talk briefly about why salads are important.


Salad bags are a great way to help you towards the recommended daily intake of fruit and vegetables, whether as a crunchy side dish, a refreshing starter, or a filling main course. Just one cereal bowl (80g) of salad leaves counts as one of our five portions of fruit and vegetable, making a salad recipe is one of the easiest, most convenient and hassle free ways to achieve your ‘5-a-day’.

The variety of highly nutritious leaves available in mixed salad bags can also make a substantial contribution to your Recommended Daily Allowance (RDA) of key vitamins and minerals such as calcium, iron, potassium, vitamins C and A and folate. From crisp, sweet refreshing lettuce, frilly red oak leaf and nutrient rich brassicas, such as watercress, to shredded cabbage and delicate sprigs of herbs, the variety of colours and textures is enormous, making ‘eating a rainbow’ simple.
There are lots of ways of including salad leaves in your diet. It doesn't just have to be with a salad. Why not try the following:

• Making a salad soup: Add a chopped onion in a small amount of stock, and then add two diced potatoes, seasoning and another 2 pints of stock. Bring to the boil and simmer until the potatoes are soft. Throw in 2 bags of watercress, spinach and carrots and stir for 3 minutes. Take off the heat and liquidise.

• Adding a couple of handfuls of salad leaves to pasta with Parmesan and olive oil.

• Throwing a couple of handfuls of mixed salad leaves into stir-fries, spaghetti Bolognese or onto the top of a pizza.

• Adding a handful of tender sweet leaves, such as lettuce, to wraps or mixing them with other ingredients such as prawns or grated cheese and using them as a filling for an omelette.

• Injecting extra flavour to your mashed potato by stirring in some watercress with spring onions, cheese and mustard.

dont forget to come back for tips on how to make healthy salads


By Jessica Bongos-ikwue