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

Are you really doing your body any favour by ordering a Salad?

Many of us believe that eating salad at a restaurant is good for us. Sometimes we may be right but in most cases it is far from the truth. Most restaurants serve a salad made from iceberg lettuce. This lettuce has no nutritional value, it is very basically fiber held together by water. In the digestive system iceberg lettuce has the nasty habit of turning into a slime that your body then has to break down.

On top of this leafy non-nutritional plate or bowl full, we pour all sorts of different types of salad dressings. Most of these dressings are a creamy sort that is full of fat and sugars. Why do we use these dressings in such large amounts on this particular salad? Because by itself iceberg lettuce has very little taste and this is because, as I said before, it is simply fiber and water.

So next time you think you are going to suffer through a salad in order to feel like you’re doing your body some good, consider this article and maybe decide to go with soup instead. The soup may not be all that good for you but at least you are getting some good flavor for your trouble and you aren’t telling yourself stories.

If a salad is available that has deep green vegetables of all kinds, that one will be healthy for you, but again, dousing it with a large dollop of dressing will negate it’s value to a degree