This is a great way to eat when you are following a “green-and-protein” diet because anything goes! If you keep your kitchen well stocked with fresh salad leaves, vegetables, herbs, soft cheeses, capers, olives, and a few cans of tuna, salmon, or beans, you can always come up with something exciting and satisfying. Toasted seeds or nuts scattered over the top add crunch and flavor.
Garnish with toasted sesame seeds or almonds, or try a handful of fried shallots.
Vietnamese mint is quite hot and is usually only available at Asian food stores or markets. If you can’t find it or would prefer your salad to have a milder flavor, use regular mint instead.
SERVES 4
Prep time: 30 minutes
Cooking time: 20 minutes
Two 7-ounce salmon fillets
2 tablespoons low-sodium tamari or soy sauce
2 teaspoons pure maple syrup
4 radishes, shredded or grated
½ head Chinese cabbage, finely shredded
½ English cucumber, peeled, seeded, finely shredded or thinly sliced
1 large carrot, peeled into long strips or shredded
4 ounces snow peas, sliced lengthwise
1½ cups cilantro leaves
1 small red chile, seeded and finely chopped
½ cup Vietnamese mint leaves
SOY AND GINGER DRESSING
1 tablespoon low-sodium tamari or soy sauce
1 teaspoon pure maple syrup or honey
1 tablespoon lemon juice
1 tablespoon rice wine vinegar
2 teaspoons sesame oil
1 teaspoon grated ginger
Preheat the oven to 350°F.
Place the salmon fillets in a baking dish. Combine the tamari and maple syrup and drizzle over the salmon. Cover with parchment paper and bake for 15 minutes. Remove and leave to cool, then gently flake or slice the flesh.
Meanwhile, to make the dressing, place all the ingredients in a glass jar with a lid and shake well.
Combine the flaked salmon, the remaining salad ingredients, and the dressing in a large bowl and toss well. Pile the salad onto plates and serve.
239 calories; 26 g protein; 15 g carb; 9 g fat; 1 g saturated fat; 44 mg cholesterol; 3 g fiber; 535 mg sodium
Black sesame seeds are available from Asian food stores and most good supermarkets. If you can’t find them, use poppy seeds or toasted white sesame seeds instead.
SERVES 2
Prep time: 15 minutes
2 oranges
½ large fennel bulb, finely sliced
½ salad onion, finely sliced
4 cups baby spinach
Two 3-ounce roast salmon portions, gently flaked
½ cup canned cannellini beans or chickpeas, rinsed and drained
2 tablespoons black sesame seeds
LEMON AND WHITE WINE VINEGAR DRESSING
¼ cup extra virgin olive oil
1 tablespoon lemon juice
2 tablespoons white wine vinegar or balsamic vinegar
2 teaspoons Dijon mustard
Remove the peels from the oranges with a sharp knife and cut the fruit horizontally into slices, discarding any seeds. Combine in a bowl with the fennel, onion, spinach, salmon, and beans, then transfer to a serving platter.
To make the dressing, place all the ingredients in a glass jar with a lid and shake well. Drizzle over the salad and finish with a sprinkling of sesame seeds.
488 calories; 30 g protein; 38 g carb; 26 g fat; 2 g saturated fat; 60 mg cholesterol; 11 g fiber; 310 mg sodium
If you like, replace the parsley with dill or add a bunch of lightly steamed asparagus spears.
This is lovely with canned salmon, but for a special lunch or dinner I often use baked or grilled salmon and finish with a handful of caramelized walnuts (page 140).
SERVES 4
Prep time: 15 minutes
Cooking time: 10 minutes
8 to 10 baby beets, stems trimmed to ½ inch, very well washed and scrubbed
¼ cup pine nuts or crushed walnuts
One 14-ounce can red salmon, drained, bones removed, flesh crumbled
½ salad onion, finely sliced
½ cup roughly chopped flat-leaf parsley
6 pieces sun-dried tomato, finely sliced (or use 12 cherry tomatoes, halved)
6 cups baby spinach or mixed baby salad leaves
¼ cup soft goat cheese or feta marinated in olive oil
1 to 2 tablespoons vincotto or aged balsamic vinegar
1 tablespoon lemon juice
Flaky sea salt and freshly ground black pepper to taste
Steam or microwave the beets for 5 to 7 minutes or until tender. Allow to cool slightly, then run under cold water while you remove the skin. Slice into quarters or in half if very small.
Place the nuts in a nonstick frying pan and toast over medium heat, shaking constantly, until the nuts are golden. Keep an eye on them as they can burn easily.
Combine the beets, salmon, onion, parsley, tomato, and spinach in a large serving bowl. (If using cooked salmon, let it cool first before adding it to the rest of the salad.) Crumble the cheese over the top and sprinkle with the toasted nuts. Drizzle with the vincotto and lemon juice, season with salt and pepper, and serve.
303 calories; 27 g protein; 23 g carb; 12 g fat; 4 g saturated fat; 43 mg cholesterol; 7 g fiber; 814 mg sodium
The celeriac, lemon juice, and vinegar cut through the richness of the smoked trout. When celeriac is out of season, use any combination of shredded cabbage, radishes, cucumbers, and sliced celery.
SERVES 4
Prep time: 15 minutes
12 ounces smoked trout, gently removed from bones and flaked
6 cups arugula
12 ounces celeriac, shredded (4 cups)
½ cup roughly chopped dill
1 avocado, sliced
6 pieces sun-dried tomato, finely sliced
Flaky sea salt and freshly ground black pepper to taste
POPPY-SEED DRESSING
3 tablespoons extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon white wine vinegar or verjuice
1 teaspoon Dijon mustard
1 tablespoon poppy seeds
Gently combine all the salad ingredients except the salt and pepper in a large bowl.
To make the dressing, place all the ingredients in a glass jar with a lid and shake well. Drizzle the dressing over the salad and gently toss to coat. Season with salt and pepper. Transfer to a platter, if desired, and serve.
453 calories; 35 g protein; 14 g carb; 30 g fat; 3 g saturated fat; 88 mg cholesterol; 5 g fiber; 620 mg sodium
Heating the chickpeas or beans is optional, but I like to do this when using them in a salad as the warmth helps diffuse the flavors.
SERVES 4
Prep time: 10 minutes
Cooking time: 10 minutes
5 ounces baby green beans, topped not tailed
1 ear corn
2 large eggs
Olive oil
1 cup canned chickpeas, cannellini beans, or soybeans, rinsed and drained
Three 5-ounce cans tuna in oil, drained
2 tablespoons capers or chopped cornichons
6 cups baby spinach
Flaky sea salt and freshly ground black pepper to taste
Lemon wedges
LEMON AND WHITE WINE VINEGAR DRESSING
¼ cup extra virgin olive oil
1 tablespoon lemon juice
2 tablespoons white wine vinegar or balsamic vinegar
2 teaspoons Dijon mustard
Steam the beans and corn, or place in a small saucepan with a little water and boil for 2 to 3 minutes or until the beans are just cooked. Immediately plunge into ice-cold water to refresh and stop the cooking process. Drain. Using a sharp knife, cut the kernels off the cob in long strips.
Place the eggs in a small saucepan of water and bring to a boil. Cook for 2 minutes from the time when it boils, then place the eggs in cold water for a few minutes. When cool enough to handle, peel and gently slice into quarters.
Heat the same saucepan over medium heat. Add a drizzle of olive oil and the chickpeas and toss for 2 minutes. Remove from the heat.
Meanwhile, to make the dressing, place all the ingredients in a glass jar with a lid and shake well.
Combine the beans and corn, eggs, chickpeas, and the remaining salad ingredients in a bowl, add the dressing, and gently toss to coat. Season with salt and pepper and serve on a large platter with lemon wedges.
467 calories; 34 g protein; 22 g carb; 35 g fat; 5 g saturated fat; 163 mg cholesterol; 66g fiber; 1105 mg sodium
Another great salad staple of mine. For an even quicker version, use three well-drained 5-ounce cans of tuna in oil instead of the fresh steaks.
SERVES 4
Prep time: 15 minutes
1 pound tuna steaks
Extra virgin olive oil, for brushing and drizzling
1 red bell pepper, finely chopped
1 red onion, sliced
2 celery stalks, sliced on the diagonal
¾ cup roughly chopped mint
1 firm ripe avocado, cut into cubes
2 small cucumbers, sliced on the diagonal
12 cherry tomatoes
One 15-ounce can chickpeas, rinsed and drained
6 cups arugula, baby spinach, or small-leaf salad mix
3 tablespoons apple balsamic vinegar
Flaky sea salt and freshly ground black pepper to taste
Brush the tuna steaks with a little oil and cook in a nonstick grill pan for 3 to 4 minutes on each side or until cooked to your liking. Set aside to rest.
Place the pepper, onion, celery, mint, avocado, cucumbers, cherry tomatoes, chickpeas, and salad leaves in a bowl and toss gently to combine.
Slice the tuna and arrange over the salad, then finish with a good drizzle of apple balsamic and olive oil. Season with salt and pepper and serve.
385 calories; 35 g protein; 35 g carb; 13 g fat; 2 g saturated fat; 51 mg cholesterol; 11 g fiber; 449 mg sodium
Quinoa is low GI and full of protein and fiber—a very versatile seed that can be substituted for other grains and legumes.
This is a great summer salad when mangoes are in season. If you have the grill cranked up, use it to sear the chicken slices—it lends a deliciously smoky flavor to the salad.
SERVES 4
Prep time: 20 minutes
Cooking time: 10 minutes
1 cup quinoa
2 cups chicken stock or water
Olive oil spray
3 boneless, skinless chicken breasts, cut into 1-inch slices
2 celery stalks, sliced on the diagonal
2 scallions, sliced on the diagonal
1 mango, sliced 1 avocado, sliced
6 cups mixed baby green leaves
½ cup chopped or torn basil and/or mint
GRAINY MUSTARD AND APPLE BALSAMIC DRESSING
2 tablespoons apple balsamic vinegar, or
1 tablespoon each balsamic vinegar and apple juice concentrate
1 tablespoon lemon juice
2 tablespoons olive oil
2 teaspoons grainy mustard
Flaky sea salt and freshly ground black pepper to taste
Rinse the quinoa several times then place in a small saucepan and cover with the stock. Bring to a boil, then reduce the heat and simmer for 10 minutes or until the quinoa is tender and translucent. Drain and set aside.
Meanwhile, heat a nonstick frying pan or grill pan over medium heat. When hot, spray with oil, then add the chicken and cook for 2 to 3 minutes on each side or until cooked through. Remove from the heat and rest for 5 minutes or so before finely slicing or shredding.
To make the dressing, place all the ingredients in a glass jar with a lid and shake well. Pour half the dressing over the chicken pieces and toss to coat.
Combine the quinoa, chicken, and the remaining salad ingredients in a bowl and drizzle with the remaining dressing. Transfer to a large platter to serve, if you like.
427 calories; 21 g protein; 48 g carb; 19 g fat; 2 g saturated fat; 33 mg cholesterol; 8 g fiber; 271 mg sodium
The freshness of the mint and sweetness of the apple make this a delicious summer salad. Try it with smoked chicken instead of turkey.
SERVES 2
Prep time: 10 minutes
Cooking time: 10 minutes
½ cup slivered almonds
8 ounces shredded or finely sliced turkey breast
2 cups finely shredded Chinese cabbage or celeriac
1 red apple, grated or shredded
½ red onion, finely sliced
Flaky sea salt to taste
¾ cup finely sliced or roughly torn mint
CREAMY YOGURT DRESSING
3 tablespoons low-fat plain yogurt
2 tablespoons white wine vinegar
2 tablespoons finely chopped chervil or dill, optional
Preheat the oven to 400°F and line a baking sheet with parchment paper. Spread out the almonds on the sheet and bake for 7 to 10 minutes or until golden (alternatively, toss them in a nonstick frying pan over medium heat for a few minutes).
Meanwhile, to make the dressing, place all the ingredients in a glass jar with a lid and shake well.
Combine all the salad ingredients in a bowl, add the dressing, and toss gently to coat.
467 calories; 43 g protein; 28 g carb; 27 g fat; 2 g saturated fat; 80 mg cholesterol; 7 g fiber; 385 mg sodium)
This is my low-GI take on a Waldorf salad. It also works beautifully with shredded poached chicken or even a purchased roast chicken (remove the skin first).
SERVES 4
Prep time: 15 minutes
CREAMY YOGURT AND DILL DRESSING
¼ cup low-fat plain yogurt
¼ cup mayonnaise
1 tablespoon lemon juice or apple cider vinegar
2 tablespoons roughly chopped dill
1 pound shaved turkey, roughly chopped
2 pears, preferably bosc, finely sliced
1 English cucumber, peeled, cut in half lengthwise, seeded, and thinly sliced
4 celery stalks, sliced thinly on the diagonal
¾ cup chopped dill
6 cups butter lettuce, mâche, or baby romaine (or a combination)
¼ cup lightly crushed walnuts or roasted almonds
To make the dressing, place all the ingredients in a glass jar with a lid and shake well.
Place the turkey, pears, cucumber, celery, dill, and lettuce in a bowl, drizzle with the dressing, and toss gently to combine. Sprinkle the nuts over the top and serve.
410 calories; 36 g protein; 24 g carb; 25 g fat; 3 g saturated fat; 91 mg cholesterol; 5 g fiber; 209 mg sodium
Dukkah is a delicious and very versatile spice and nut mixture. It is great as a coating for lamb, turkey, chicken, and fish, sprinkled on salads and steamed vegetables with a little extra virgin olive oil, and over the Cauliflower and Celeriac Soup (page 57) and the Moroccan Cabbage, Cannellini Bean and Cilantro Soup (page 53). The recipe for dukkah below makes more than a cup, but it lasts for weeks in the fridge—if you can keep this Moorish combination that long!
SERVES 4
Prep time: 10 minutes
Cooking time: 10 minutes
1 pound lamb tenderloin
¼ cup dukkah (see notes, below)
Olive oil spray
5 ounces baby green beans, topped not tailed
One 15-ounce can chickpeas or cannellini beans, rinsed and drained
7 ounces cherry tomatoes or baby grape tomatoes, halved
3 cups baby spinach
3 cups finely sliced radicchio
1 tablespoon white balsamic vinegar or verjuice
1 tablespoon lemon olive oil
¼ cup soft goat cheese or feta marinated in olive oil
Roll the lamb in the dukkah, firmly pressing the spice mix onto the meat. Heat a nonstick frying pan over medium heat. When hot, spray with oil, then add the lamb and cook for 3 to 4 minutes on each side or until medium-rare. Remove from the pan and rest for 10 minutes before slicing.
Meanwhile, steam the baby green beans or place them in a shallow frying pan of boiling water and simmer for 3 to 4 minutes or until just tender. Remove and plunge into ice-cold water to refresh and stop the cooking process. Drain.
Combine the sliced lamb, baby green beans, chickpeas, tomatoes, spinach, and radicchio in a bowl. Drizzle with the vinegar and oil and toss to coat. Transfer to a platter, if you like, crumble the cheese over the top, and serve.
528 calories; 30 g protein; 25 g carb; 34 g fat; 13 g saturated fat; 88 mg cholesterol; 7 g fiber; 637 mg sodium
Pure maple syrup or honey may be used instead of the juice concentrate in the dressing.
Delicious and nourishing all in one. The vitamin C from the sweet potatoes and tomatoes will help your body absorb the iron from the beef.
SERVES 4 TO 6
Prep time: 15 minutes
Cooking time: 40 minutes
1 pound baby sweet potatoes, cut into ¼-inch slices
Olive oil spray
Flaky sea salt and freshly ground black pepper to taste
8 slices prosciutto
1 pound beef sirloin
8 cups butter lettuce, arugula, or radicchio (or a combination)
4 radishes, finely sliced
8 ounces baby roma or cherry tomatoes, halved
3 tablespoons chopped chives, optional
FRUITY RED WINE VINEGAR DRESSING
2 tablespoons olive oil or lemon olive oil
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon pear or apple juice concentrate
Preheat the oven to 350°F. Line two baking sheets with parchment paper.
Spray the sweet potatoes with a little oil, sprinkle with salt, and toss. Arrange on one of the sheets in a single layer and bake for 30 minutes or until lightly golden. Place the prosciutto on the other sheet and bake for 5 to 7 minutes or until crisp. Remove both sheets from the oven and drain the prosciutto on paper towels.
Meanwhile, season the beef with salt and pepper. Heat a grill pan over medium-high heat, lightly spray with oil, then add the beef and cook for 3 to 4 minutes on each side (or longer, according to taste). Remove from the heat and let the beef rest in the pan for 5 to 10 minutes. Cut into slices.
While the beef rests, place all the dressing ingredients in a glass jar with a lid and shake well.
Arrange the salad leaves, sweet potatoes, beef, prosciutto, radishes, and tomatoes on a platter. Drizzle the dressing over the top, toss well, and sprinkle with the chives, if using.
523 calories; 33 g protein; 33 g carb; 29 g fat; 8 g saturated fat; 91 mg cholesterol; 5 g fiber; 980 mg sodium
