RAW BEETROOT CARPACCIO WITH GOAT’S CHEESE AND HERBS
TANGLE SALAD WITH GINGER ANCHOVETTE DRESSING
MUM’S ADUKI AND GREEN BEAN SALAD
CUCUMBER, AVOCADO AND CHICKPEA SALAD
FOR MORE SANDWICH AND SALAD IDEAS TRY:
AYURVEDIC CARROT STIR-FRY/SALAD
CHESTNUT PANCAKES 3 WAYS (AS A SAVOURY WRAP)
CHICKEN AND SEA SPAGHETTI SALAD WITH GINGER ALMOND DRESSING
COURGETTI WITH QUICK CHICKPEA TOMATO SAUCE
CUCUMBER AND SMOKED SALMON CANAPÉS
LUBEE BEANS (LEBANESE GREEN BEANS IN TOMATO SAUCE)
MARINATED BUTTERBEAN GREEK SALAD
POWERHOUSE STEAK AND KALE SALAD
SIMPLE AND SPICED MUNG BEAN SALAD
We kick off with sandwiches: some tasty fillings (see here) and delicious recipes for open sandwiches or toasties (see here) made with our Quinoa Courgette Toast (see here) or soft and doughy Flaxseed Buns (see here). Both offer an easy and nutritious wholefood alternative to commercial breads. The buns can be knocked up so quickly: just mix together and bake – no need for any kind of proving and no baking skills required. The same with the quinoa bread – you just need a food processor and to remember to soak the ingredients overnight. With a good balance of protein, carbohydrates and fat to keep you fuller for longer, you will avoid the bloated sensation that often comes after eating many types breads. Freeze the flaxseed rolls and the quinoa bread in slices ready to throw together a portable meal at any time.
When it comes to packed lunches, our Power Salad in a Jar (see here), for instance, is ideal for munching on when you’re out and about. Simply throw in some dressing at the bottom to avoid ‘soggy-salad syndrome’ and layer up your ingredients, starting with a protein base – shredded chicken or beef strips, cooked lentils, beans or quinoa – followed by any veg you have to hand and top with a handful of fresh salad leaves. Seal tightly and you’re good to go!
Even when the weather gets nippier, don’t forget about these recipes – salads needn’t be relegated to the summer months. Change things up as the seasons change: swap courgettes for root veg, for instance, and add peas, defrosted from frozen, and sundried tomatoes for that taste of summer in the winter. Mixing elements of both hot and cold warms up a salad – think hot dressing or sauce on some leftover veggies or hot quinoa tossed through green leaves.
If you’re having people over, choose three of the salad recipes to group together. Make ahead, adding any delicate leaves and the dressing at the last minute, and serve them mezze-style. Try a spread of our Sesame Kale Salad (see here), Chilli Kick Cucumber Snack (see here), Mum’s Aduki and Green Bean Salad (see here) and Cucumber, Avocado and Chickpea and Tangle salads (see here and here) for a riot of colour, flavour and texture. You could add a warm side dish from one of the other chapters, such as our Salty Cajun-roasted Cauliflower (see here) or Sri Lankan Squash Croquettes (see here).
A great dressing can transform even the most basic salad, making the ingredients all the more mouth-watering. We always favour homemade dressings over store-bought options so each of the salads here is accompanied by its own delicious dressing. For lots more dressings ideas, see ‘Dips, Dressings, Sauces and Spreads’ (see here).
SERVE WITH A SOUP Warm up your salad by combining with soup. Try grating vegetables onto a bowl of soup or stew – the combination of hot and refreshingly cool, and smooth versus crunchy, is always a winner.
MIX IT UP How satisfying a meal is depends just as much on texture as flavour, and how you prepare your ingredients can make the difference. Spiralizing, slicing or dicing work wonderfully for raw summer vegetables, while in the colder months, when you may want something a little easier on digestion, a warm salad of roasted vegetables on a bed of leaves can be the answer. You can even gently warm your dressing before pouring it over the salad.
GET A SALAD SPINNER Whether the vegetables are organic or not, they need to be washed thoroughly. And drying the leaves afterwards is essential for the dressing to really stick to them and to avoid diluting its flavour. The quickest and easiest way to do this is in a salad spinner.
DON’T DRESS UNTIL THE LAST MINUTE No one likes a soggy salad, so keep those ingredients crunchy by dressing your salad just before serving, unless the ingredients are more robust and need marinating, like a kale or cabbage slaw.
LOVE YOUR LEFTOVERS Chicken or vegetables from your Sunday roast, cooked quinoa, herbs that didn’t go into your pesto – all of these leftovers can be brought to life again by adding to your salads.
CREATE YOUR LEFTOVERS! Whenever you make a dressing, make a big jar for the fridge. Whenever you’re roasting veg for soups, make extra for salads.
TRAVELLING WITH SALADS We love packed lunches when we’re travelling, and bringing your own food is one way to avoid vending machines and spending your money on lifeless fare. Opt for thick dips and pestos to fold through your ingredients rather than dressings, which can get messy and are a big no-no if you’re travelling by plane.
REMEMBER TO CHEW Salads, by definition, incorporate plenty of raw veg, so chewing well is a must to get the most out of these foods and avoid the bloat!
After making variants of flaxseed bread for years, we’ve now simplified it to a nut-free version using just butter, eggs and flaxseeds. Dare we say, this recipe is lighter and even more bread-like than those you have enjoyed before! You can bake this in a tray focaccia-style, but we’ve taken to making buns. The dough keeps really well, so just cover and store somewhere cool, such as in the fridge or even on your countertop, for up to a week. Make double batches and freeze (pre-sliced) for last-minute breakfasts and lunches – just defrost and go. Sprinkle the top with sesame seeds before baking, for a proper burger-style bun. Team with our Mushroom Lentil Burgers (see here) and some BBQ Ketchup (see here) or try a Chicken Kiev (see here) for an out-of-this-world burger! See the recipes that follow for various filling options, or just try them spread with butter and raw honey to accompany a cuppa.
MAKES 6 BUNS
150g ground or whole flaxseeds
1 teaspoon bicarbonate of soda
Just under ½ teaspoon sea salt
A pinch of black pepper
3 eggs, beaten
½ tablespoon maple syrup
2 tablespoons lemon juice or apple cider vinegar
3 tablespoons butter or coconut oil, melted
3 tablespoons water
½ teaspoon dried herbs (such as thyme) or bruised fennel /caraway seeds (optional)
1 tablespoon white sesame seeds, for sprinkling (optional)
1 Preheat the oven to fan 180°C/Gas mark 6 and line a baking tray with baking parchment.
2 Mix the dry ingredients together in a bowl using a fork. Beat in the remaining ingredients (except the sesame seeds) and leave the batter to rest for 5 minutes to thicken up. If using whole flaxseeds, mix with just the water and beaten egg first then allow to stand and thicken for 30 minutes before mixing with the rest of the ingredients.
3 Take 4–5 tablespoons of batter and shape into a bun with your hands. Place on the prepared baking tray and use wet hands to shape/smooth the top and to press down lightly so that the bun is 5mm–1cm thick. Repeat with the rest of the batter, sprinkling the tops with the sesame seeds (if using) and gently pressing them in.
4 Bake in the oven for 20–22 minutes until the buns spring back to touch.
5 Remove from the oven, transfer to a wire rack to cool completely, then slice in half and fill.
TIPS
+ Don’t mix this in a food processor! The batter thickens so much it’s a pain to get it out.
+ Use an ice-cream scoop to make neat and easy flax bread soup rolls.
+ Be sure to keep ground flaxseed well sealed and store in the fridge to preserve its nutrients. If you have a high-powered blender, you can grind whole flaxseeds to make your own ‘flax flour’, which gives a much smoother texture, while keeping the flaxseeds whole gives a nuttier texture.
VARIATIONS
+ Try this with golden flaxseeds for a lighter colour and lighter bun, or the more common brown flaxseeds for a dark, rye-type heavier bread.
+ To make this focaccia-style, place the dough in a lined 20cm-square baking tin, using wet hands to smooth it out on top and into the corners of the tin, then bake as above before cutting into squares and slicing in half to create 2 slices.
The world’s your oyster when it comes to a real-food sandwich. Here are some other classic fillings that we like to team with our deliciously wholesome, protein-rich Flaxseed Buns (see here): Tuna and Fennel, Hummus and Grated Carrot, and a BLT. Straight from the store cupboard, tinned tuna makes a quick and protein-rich topping. Be sure to look for line-caught/sustainable tuna, preserved in spring water or extra-virgin olive oil. The hummus and carrot mixture also ‘food combines’ (see here) well with our Quinoa Courgette Toast (see here). Try adding other dips, spreads and salads (see here and 147–165) to make your own tasty combinations.
SERVES 4
Butter, at room temperature, for spreading
4 Flaxseed Buns (see here), halved
For the topping
3 × 160g tins of tuna in spring water or extra-virgin olive oil, drained
3 tablespoons capers, roughly chopped
1 fennel bulb, trimmed, halved lengthways and thinly sliced
1 small bunch of fresh flat-leaf parsley, leaves and stalks roughly chopped
5 tablespoons extra-virgin olive oil
4 teaspoons apple cider vinegar or lemon juice
A pinch of sea salt
½ teaspoon black pepper
TUNA AND FENNEL
1 Mix together all of the topping ingredients in a bowl.
2 Butter one half of each of the flaxseed buns. Top with the tuna mixture, place the other bun half on top and serve.
VARIATIONS
+ Instead of fennel try deseeded red pepper. Top with some finely sliced red onion. Add a couple of tablespoons of Quick-cooked Mayo (see here) if you have any already made. This sandwich would also be yummy with a dollop of Herby Tahini or Creamy Cashew Ranch dressings (see here and here), Avocado and Ginger Sauce (see here) or Spiced Winter Apple Chutney (see here).
SERVES 4
2 medium carrots, grated
150g hummus (such as Spinach and Butterbean Hummus, here) or Spicy Turmeric and Red Lentil Dip (see here)
Butter, at room temperature, for spreading
4 Flaxseed Buns (see here), halved
Sea salt and black pepper
HUMMUS AND GRATED CARROT
1 Mix the grated carrots with the hummus or lentil dip in a bowl.
2 Butter one half of each of the flaxseed buns, top with the carrot and hummus/lentil dip mixture and season, then place the other bun half on top and serve.
SERVES 4
12 rashers of unsmoked bacon
Butter, at room temperature, for spreading
4 Flaxseed Buns (see here), halved
2 tablespoons Quick-cooked Mayo (see here) or BBQ Ketchup (see here)
8 romaine or iceberg lettuce leaves
2 large tomatoes, sliced
Sea salt and black pepper
BLT
1 Preheat the grill to high and grill the bacon on both sides until crispy.
2 Meanwhile, butter one half of each of the flaxseed buns and then add ½ tablespoon of the mayo or ketchup, followed by a lettuce leaf and a couple of slices of tomato.
3 Arrange three rashers of bacon evenly on top of the tomato, breaking the rashers in half to fit, if needed. Season then top with another lettuce leaf and the remaining half of the bun, press down gently and slice in half to serve.
VARIATION
+ A sausage and caramelised onion sandwich always goes down well with friends at the weekend. Add some of our Pink Chilli Kraut (see here) for a big taste and a dose of probiotics.
Our Quinoa Courgette Toast (see here) or Flaxseed Buns (see here) are both perfect for open sandwiches. Serve topped with Pink Chilli Kraut (see here) or with a side salad for a lovely light lunch or supper – or the Ayurvedic Carrot Stir-fry (see here) goes really well for a warm evening meal. The tasty and nourishing sardine and avocado topping below comes courtesy of one of Jasmine’s best friends, Sjaniel. Eaten for breakfast, lunch or supper, or enjoyed as a snack, it never fails to satisfy. Sardines are a super-nutritious food: high in omega-3 oils, cheap and sustainable (choose wild rather than farmed). The cheesy mushroom feast here takes a little longer to prepare than the others, but it’s well worth it. A mix of shiitake, chanterelle and porcini would be the posh way to make this. Serve with a simple green salad or our Chilli Kick Cucumber Snack (see here).
SERVES 2
1 × 120g tin of sardines in extra-virgin olive oil, drained (retaining the oil)
1 ripe avocado
A pinch of cayenne pepper (optional)
Butter, at room temperature, for spreading
2 Flaxseed Buns (see here), halved, or 4 slices of Quinoa Courgette bread (see here), toasted
2 handfuls of watercress, snipped (optional)
Sea salt and black pepper
SARDINE AND AVO MASH OPEN SANDWICH
1 Place the sardines and avocado flesh in a bowl and mash together with a fork. Season with salt and pepper and a pinch of cayenne pepper if desired.
2 Butter each bun half or slice of quinoa courgette toast, spread with the mash then top with watercress (if using) and a drizzle of the EVOO reserved from the sardine tin. Serve.
4 eggs
Butter, at room temperature, for spreading and frying
4 Flaxseed Buns (see here), halved or 8 slices of Quinoa Courgette bread (see here)
100g watercress, snipped
3 tablespoons Quick-cooked Mayo (see here)
Sea salt and black pepper
EGG, MAYO AND WATERCRESS OPEN SANDWICH
1 Place the eggs in a saucepan and cover with cold water. Bring to the boil, switch off the heat, cover the pan with a lid and leave for 10 minutes. Drain the eggs and cool under cold running water for a minute, then peel and slice. Or for speed, fry the eggs, sunny side up, in a knob of butter on a medium heat, basting with butter, until cooked to your liking.
2 Spread butter onto the halved flaxseed buns.
3 Top each bun half with dressed watercress and top with egg slices and some Quick-cooked Mayo, season then serve.
VARIATION
+ Instead of mayo, try this with 3 tablespoons of Herby Tahini or Creamy Cashew Ranch dressings (see here and here) or Miso and Aubergine Dip (see here).
SERVES 2
1½ tablespoons butter, for frying and spreading
2 small red onions, thinly sliced
200g mushrooms, sliced
1½ teaspoons balsamic vinegar
4–6 slices of Quinoa Courgette bread (see here) or 2 Flaxseed Buns (see here)
1 large handful of baby spinach leaves
80–100g cheese (such as Gouda or mature Cheddar), sliced
Sea salt and black pepper
MUSHROOM, SPINACH AND SAUTÉED ONION OPEN SANDWICH
1 Melt 1 tablespoon of the butter in a large frying pan. Add the onions and mushrooms and sauté over a medium-high heat for 4 minutes until tender, stirring frequently to stop the mushrooms sticking and burning.
2 Lower the heat, stir in the vinegar, plus ¼ teaspoon of salt and ⅛ teaspoon of pepper, and cook for 5 minutes more.
3 Meanwhile, lightly toast both sides of the Quinoa Courgette bread under the grill. Spread each slice of toast or each bun with the remaining butter, arrange some spinach leaves on top and about 2 spoonfuls of the mushroom mixture. Top with a slice of cheese and then grill until melted and browning on top.
4 Serve immediately, with a good grind of black pepper.
There’s nothing better than grilled cheese on toast. This classic comfort food makes a delicious hot snack or side with salad or a bowl of soup. Jasmine had never heard of or eaten Welsh rarebit until meeting her ‘brother-in-law’, Doo. Below is his version, using Stilton as well as Cheddar and throwing in some cherry tomatoes. He also makes it with whole eggs rather than just the yolks – not only because it’s less messy, but it adds an extra protein boost. Try the tuna melt with a drizzle of Homemade Sriracha (see here) or BBQ Ketchup (see here) and serve it with a big side salad, such as the Tangle Salad (see here), or with a bowl of our Broccomole (see here) or Lubee Beans (see here).
SERVES 2
2 eggs
2 teaspoons mustard
1 tablespoon Worcestershire sauce (or to taste)
100g extra-mature Cheddar, grated
100g Stilton, crumbled
4 cherry tomatoes, halved
2 Flaxseed Buns (see here), halved
Black pepper
1 small handful of watercress, stems snipped for easier eating, to serve
WELSH RAREBIT ON FLAX WITH WATERCRESS
1 Beat the eggs in a bowl, then add the mustard, Worcestershire sauce, Cheddar and Stilton and give it a good mix. Add the tomatoes to the bowl and set aside.
2 Toast the bun halves under a hot grill (keeping an eye on them to ensure they don’t burn).
3 Spread the cheese mixture over the toast and heat under the grill until bubbling and golden. Season with black pepper, top with a few sprigs of watercress and serve immediately.
SERVES 2
2 Flaxseed Buns (see here)
Butter, at room temperature, for spreading
1 large tomato, sliced
1 × 160g tin of tuna in spring water, drained
2 spring onions, finely sliced
2 tablespoons Spiced Winter Apple Chutney (see here)
3 tablespoons Quick-cooked Mayo (see here)
50g mature Cheddar, grated
Black pepper
TUNA MELT ON FLAX
1 Halve the flaxseed buns and spread each half with butter, then top with the tomato slices.
2 Mix together the tuna, spring onions, chutney and mayo and spread the mixture over the tomato-topped bun halves.
3 Sprinkle over the cheese and heat under the grill until the tuna mixture is warmed through and the cheese melted and golden. Season with black pepper and serve immediately.
TIP
+ To avoid getting melted cheese on the bottom of your oven, place the bun halves on a baking tray lined with baking parchment – rather than a wire rack – before toasting under the grill. Take care not to use too much mixture and don’t spread it right to the edge of the buns – it will spread naturally when it melts.
This colourful, striking dish is a super-simple variation of our ever-popular Beetroot and Goat’s Cheese Terrine from The Art of Eating Well, and one that we love to serve as a starter. The creamy, rich flavour of the goat’s cheese and zesty lemon dressing provide the perfect complement to the sweet beets. You’ll need a very sharp knife or mandolin and a little patience to get your beetroot circles as thin as possible, and safely – you can also use the ribbon blade on the spiralizer for easy thin slices! If you can’t source the yellow and candy-striped beets, go with the usual red/purple ones.
SERVES 4 AS A STARTER
2 medium yellow beetroots
2 medium candy-striped beetroots
2 medium purple beetroots
200g soft goat’s cheese or curd
1 large handful of fresh parsley leaves, finely chopped
1 tablespoon finely chopped fresh mint, basil or dill leaves or snipped chives
FOR THE DRESSING
120ml extra-virgin olive oil
1 teaspoon grated lemon zest
3 tablespoons lemon juice
1 large garlic clove, grated or finely diced
Sea salt and black pepper
1 Peel the beetroots, then slice into 2mm-thick rounds using a very sharp knife or mandolin. Slice the purple ones last as the juice will stain the yellow and candy-striped beets.
2 Whisk the dressing ingredients together in a bowl, or shake in a jam jar with a lid, seasoning with salt and pepper to taste.
3 Arrange the sliced beetroots on a large serving plate, then pour over the dressing and leave to marinate for 1 hour at room temperature, before topping with the goat’s cheese or curd – adding small pieces with your fingers or a teaspoon – and the fresh herbs.
TIPS
+ If there are leaves attached to your beets, save them and add to stir-fries and stews at the last minute, as you would spinach.
+ Save the parsley stalks to add to smoothies, pestos and soups.
Another sprout-starring recipe. Sprouts are one of our favourite veggies which we like to think of as mini cabbages! Because these are served raw, make sure they’re fresh and remove any old, tough-looking outer leaves. We’ve used goji berries but dried cranberries or fresh pomegranate seeds would work just as well – anything ruby red to add a contrasting colour. The dressing here makes a delicious basic dressing, so why not make a double quantity and store in the fridge to use on other salads? Add raw honey to taste, depending on how sweet the carrots are. This salad is delicious with a roast.
SERVES 4 AS A SIDE
400g Brussels sprouts, tough outer leaves removed
1 small handful of walnuts or pecans, soaked in double the volume of water overnight or for a minimum of 8 hours (see here)
2 apples
1 small handful of dried goji berries or cranberries
FOR THE DRESSING
6 tablespoons extra-virgin olive oil
4 tablespoons lemon juice or apple cider vinegar
1 tablespoon mustard (or to taste)
2 teaspoons raw honey or maple syrup (optional)
Sea salt and black pepper
OPTIONAL EXTRAS (1 HANDFUL OF EACH)
Thinly sliced Parmesan shavings
Crumbled blue cheese
Crispy unsmoked bacon pieces
1 Shake the dressing ingredients together in a jam jar with a lid or whisk together in a small bowl.
2 Shred the sprouts using a mandolin or the thinnest blade of a food processor, and place in a serving bowl.
3 Toast the walnuts or pecans for 1 minute in a dry pan on a medium-to-low heat or for 2 minutes in a baking tray in the oven (preheated to fan 180°C/Gas mark 6). Once toasted, roughly chop.
4 Core the apples and dice them, then add to the serving bowl with the toasted nuts and goji berries or cranberries. Add any optional extras and pour over the dressing. Toss everything together and serve.
VARIATION
+ When the sprout season is over, try this salad with cabbage or kale.
This big boisterous tangle of a salad is a riot of colour – orange, green and purple – thanks to the mix of spiralized vegetables tossed with buckwheat noodles. The anchovy and ginger dressing gives it punch, while the mellow flavour of the soft-boiled eggs pulls it together. This salad is very filling and a fantastic meal for entertaining: it looks stunning when you bring it out on a platter and makes for fun eating. Get your guests involved with spiralizing the courgettes with you when they arrive.
SERVES 4
1 small butternut squash (preferably one with a long neck for spiralizing)
1 medium beetroot
85g buckwheat (soba) noodles (usually ⅓ of a packet)
2 medium courgettes
4 eggs
1 small handful of black sesame seeds
FOR THE DRESSING
5cm piece of fresh root ginger (unpeeled if organic), finely grated
12 anchovies or 6 pitted olives in olive oil, drained
4 teaspoons mustard
1½ tablespoons apple cider vinegar or lemon juice
160ml extra-virgin olive oil, plus extra for the noodles
A pinch of sea salt and black pepper (to taste)
1 For the dressing, add the ginger to a blender or food processor with the anchovies or olives, mustard and ACV or lemon juice and blend until smooth. Drizzle in the EVOO while the motor is still running. Season with the salt and pepper and set aside. Alternatively, mash the anchovies as finely as possible using a fork or finely chop the olives, place in a jar with the rest of the ingredients, seal and shake.
2 Slice off the top of the squash and the bulbous part (with the seeds) so that the squash is in two pieces. Peel off the skin, remove the seeds then spiralize or grate each piece.
3 Scrub the beetroot well, top and tail and then spiralize or grate. Add to a bowl with the squash noodles and dressing. Toss to combine then leave to marinate.
4 Cook the buckwheat noodles according to the packet instructions. Rinse under cold running water until cool, drain well and toss with a little EVOO.
5 Spiralize the courgettes – or use a julienne peeler or standard vegetable peeler to peel into strips – and add to the bowl with the drained buckwheat noodles. Toss everything together to coat with dressing. Transfer to a serving platter.
6 Fill a pan with boiling water and carefully add the eggs. Simmer for 6 minutes (if the eggs were room temperature) or 7 minutes (if fridge cold) until they are soft-boiled. Remove from the pan and rinse under cold water for a minute before peeling. Halve the eggs and arrange on top of the salad, sprinkling with the black sesame seeds to serve.
TIPS
+ If you’re gluten-intolerant, it’s important to check the labels of buckwheat (soba) noodles before you buy, as some brands contain wheat.
+ If you don’t have anchovies, swap them for sundried tomatoes. Start with six then add to taste.
+ Make a double quantity of dressing if your blender is standard-sized (a small amount of the dressing wouldn’t get blended otherwise), saving half in the fridge for dressing another salad.
This is our mum’s signature salad that she is always being asked to bring to gatherings. It uses aduki or ‘adzuki’ beans – small, dark red beans popular in Asian cooking, particularly sweet recipes. This is a refreshing feast in itself, though you could fold in some cooked quinoa for more of a hunger buster or serve in the hollow of roasted butternut squash. We make the dressing first, as it mellows the sharpness of the raw onion, then add it to the green beans when they are hot so they soak up all the flavour. Tuck in straight away if you fancy a warm salad, but it’s delicious hot or cold.
SERVES 4 AS A SIDE
200g green beans, tops trimmed
6 tablespoons water
1 × 400g tin of aduki beans, drained and rinsed
400g cherry tomatoes, halved
FOR THE DRESSING
1 small red onion, finely sliced
1 large garlic clove, diced or crushed
5 tablespoons extra-virgin olive oil
3 tablespoons lemon juice or apple cider vinegar
1 teaspoon raw honey (optional)
Sea salt and black pepper
1 Add the dressing ingredients to a large bowl, season with salt and pepper and whisk together with a fork.
2 Place the green beans in a saucepan with the water, put a lid on the pan and allow to steam for 5 minutes until they are just tender, then drain.
3 Add the hot green beans straight to the dressing before mixing in the aduki beans and tomatoes.
This crunchy, spicy slaw is a nutritional goldmine thanks to the phytonutrients in red cabbage that are responsible for that gorgeous purple colour. Add some lime juice and red onion and you have a good-looking slaw that can be used to tart up anything. It’s especially delicious as a side with our Mexican Beef and Carrot Burgers/Balls (see here) or Slow-cooked Chicken Pot Roast with Sweet Paprika and Cayenne (see here). Dress your slaw early and allow it to marinate for a juicy bite, or dress just before serving for a full-on crunch. The beauty of a cabbage salad, as opposed to a leafy one, is that it retains its texture and still tastes great the next day, and the next – so when making slaw, go big!
SERVES 8 AS A SIDE
1 large red cabbage
1 large red onion or 1 bunch of spring onions, finely chopped
2 large handfuls of fresh coriander or parsley, leaves and stalks roughly chopped, reserving some to serve
FOR THE DRESSING
1–2 fresh red chillies, deseeded and diced
½ teaspoon ground cumin
Grated zest and juice of 1 lime or ½ large lemon
4 tablespoons extra-virgin olive oil
Sea salt and black pepper
1 In a large mixing bowl, whisk together all the dressing ingredients with a fork, seasoning with salt and pepper to taste.
2 Halve the cabbage and cut away any tough white core, then chop by hand or in a food processor, shredding the leaves as roughly or finely as you like.
3 Add the shredded cabbage to the bowl with the other ingredients and mix together with your hands. Serve with the reserved chopped coriander or parsley scattered on top.
TIP
+ You can shred your cabbage with a spiralizer using the ribbon blade.
Eva, our wonderful friend and colleague, grew up with this simple cucumber salad from Sierra Leone. The slippery crunch and spicy tang perfectly complement grilled fish or barbecued meats and it can be enjoyed as a refreshing snack too. This packs a seriously flavoursome punch, so if you’re serving to guests who aren’t keen on spicy food, set aside their serving before adding the chilli. Make and eat this on the same day, or keep refrigerated in a sealed glass jar for a mildly pickled version.
SERVES 4 AS A SIDE
1 large cucumber, peeled (optional) and thinly sliced
FOR THE DRESSING
1 small red onion, finely diced
1 Scotch bonnet chilli (preferably red) or ordinary fresh red chilli (or to taste), deseeded and very finely diced
A pinch of grated lime zest and juice of 2 limes
½ teaspoon tamari
Sea salt
1 Make the dressing by mixing all the ingredients together in a bowl.
2 Add the sliced cucumber to the dressing and mix well. You can eat this immediately or let it marinate for a couple of hours in the fridge before serving.
This delicious salad is quick and easy – ready in just 5 minutes. We like to wrap it up to go in a chestnut pancake (see here) or serve it as a fresh and crunchy side to our Kasha Buckwheat Burgers/Balls (see here). When in season, radishes make a great addition for a splash of pink and extra crunch. This salad is very versatile: swap the chickpeas for any tinned beans in your cupboard, or leftover cooked lentils or quinoa. We’re not sticklers for uniform chopping as a rule, but in this case we like to dice the cucumber and avocado to roughly the same size as the chickpeas – it just seems to taste better – while a generous pinch of sea salt is vital to bring the flavours of this salad to life.
SERVES 2
1 medium cucumber
1 large ripe avocado, peeled and stoned
1 × 400g tin of chickpeas, drained and rinsed
1 small handful of fresh coriander (leaves and stalks), parsley, dill or mint
A few radishes, thinly sliced (optional)
4 tablespoons extra-virgin olive oil
Juice of 1 lime or ½ lemon, or 2 tablespoons apple cider vinegar
Sea salt and black pepper
1 Dice the cucumber and avocado flesh to about the same size as a chickpea, then add to a bowl with the chickpeas.
2 Roughly chop the coriander, parsley, dill or mint and add to the bowl, along with the radishes (if using), gently mixing everything together. Dress with EVOO and lime/lemon juice or ACV, seasoning with salt and pepper.
The best packed lunches are those you can throw together from any leftovers in the fridge. During a Sunday Cook-Off (see here), make batches of quinoa, lentils or other pulses, or set aside leftover chicken or other cold cuts from a roast, so you have a variety of protein-rich ingredients to choose from. We’ve compiled a list of our favourite components, so pick and choose to suit yourself. Keep a balance of fat, protein, vegetables and, of course, flavours. Vegetables can be raw – diced, grated or spiralized, as appropriate – or cooked leftovers. You can prepare your salad jar up to three days in advance; just top with any fresh salad leaves as you’re heading out to work. Tip out onto a plate when ready to eat. Look for a 500ml glass jar and make sure it’s heatproof so you can use it for Noodle Pots too (see here).
SERVES 1 (500ML JAR)
DRESSINGS
French dressing (see here)
Creamy Cashew Ranch Dressing (see here)
Avocado and Ginger Sauce (see here)
Miso and Aubergine Dip (see here)
Spicy Turmeric and Red Lentil Dip (see here)
Spinach and Butterbean Hummus (see here)
PROTEIN
Soft-boiled egg, peeled and sliced or roughly chopped
Smoked mackerel, salmon or trout, flaked or sliced
Tinned sardines or tuna, drained and flaked
Good-quality cooked ham or turkey, chopped
Roast chicken, lamb or beef, shredded or thinly sliced
Cooked quinoa, lentils or beans (such as mung, aduki or butter) or chickpeas
TOPPINGS
Seeds (sunflower, pumpkin or chia)
Nuts (walnuts, pecans, almonds, brazil nuts, pistachios, pine nuts), activated (see here)
Pesto (see here)
Cheese (goat’s cheese, Parmesan shavings, crumbled blue cheese or feta, grated Cheddar)
Broccomole (see here)
VEGETABLES
RAW
Avocado
Radishes
Cucumber
Celery
COOKED
Broccoli
Cauliflower
Asparagus
Mushrooms
Sweet potato
Butternut squash
Green beans
RAW/COOKED
Beetroots
Tomatoes
Onions or spring onions
Peppers
Cabbage
Kale
Fennel
Carrots
Courgettes
SALAD LEAVES
Lettuce leaves (romaine, lamb’s)
Chicory leaves
Rocket leaves
Spinach
Watercress
Fresh herbs (coriander, basil, parsley, dill, mint, chives, tarragon), roughly chopped
TIPS
+ Use a vacuum flask to keep your ingredients cool if you don’t have a fridge at work or if you’re on the go.
+ Transform a thick dip into a silky dressing by stirring through a few tablespoons of EVOO and a tablespoon of ACV or lemon juice to thin it out.
+ Include the leaves and stalks of fresh herbs, except for mint.
1 The key to a successful power salad in a jar lies in the layering. Spoon your choice of dressing into the jar for the first layer, selecting one from the list.
2 Add the protein layer, choosing one handful from the options opposite, to act as a barrier between the dressing and the more delicate components of your salad.
3 Sprinkle in a handful of seeds, nuts or cheese for the third layer – something to give your salad a little texture.
4 Top it off with two handfuls of one of the vegetables in the list, diced, grated or spiralized, followed by one handful of fresh salad leaves. Screw on the lid and you’re good to go.
5 When you want to eat your power salad, just give the jar a shake, tip it upside down onto a plate and you have a perfectly dressed salad!
Raw kale is delicious, but needs tenderising first. Leaving the leaves to marinate in the dressing for a few hours will soften them, allowing the flavours to develop and aid digestion. This salad is the perfect prepare-ahead meal or packed lunch as it’s even better two days later (just pop it in the fridge)! As the leaves tenderise, you’ll end up with half the volume you started with. Turn it into more of a meal with the addition of cooked beans, roasted squash, soft-boiled eggs, cooked flaked fish or shredded chicken.
SERVES 4 AS A SIDE
250g kale, thick stems removed and leaves finely sliced
1 large red pepper, deseeded and diced
2 large carrots, spiralized, julienned or peeled into ribbons
4 spring onions or 1 small onion, finely sliced
1 handful of sesame (white or black), pumpkin, sunflower or chia seeds (optional)
1 large handful of fresh coriander (leaves and stalks) or coriander and mint leaves, chopped
FOR THE DRESSING
3cm piece of fresh root ginger (unpeeled if organic), finely grated
3 garlic cloves, finely grated
4 tablespoons lime or lemon juice or apple cider vinegar
6 tablespoons extra-virgin olive oil
2 tablespoons sesame oil (non-toasted)
4 teaspoons tamari
2 teaspoons raw honey or maple syrup
A pinch of finely diced fresh red chilli or chilli flakes/powder (to taste)
Black pepper (to taste)
1 Whisk all the dressing ingredients together in a bowl with a fork.
2 Add the kale and toss together using your hands before leaving to marinate, covered, for a few hours in the fridge. If you’re making it in a rush, massage the leaves for 1 minute with the dressing as this will speed up the softening process.
3 When the kale has finished marinating, add the red pepper, carrots and spring onions or onion to the bowl.
4 Toast the seeds (if using) in a dry pan on a medium-to-low heat for 30 seconds. Serve the salad with the fresh herbs and the toasted seeds sprinkled on top.
TIPS
+ To remove kale stalks quickly and easily, just hold onto the stalk with one hand and strip off the leaves with the other. The quickest way to slice the kale is to stack the leaves together, roll them into a cylinder and slice into ribbons.
+ Double the dressing quantities and save in the fridge for another dish.
These delicious rainbow-coloured rolls are bursting with fresh ingredients. Play around with the combinations; we like to eat seasonally as everything tastes better when it’s naturally blooming. These rolls are perfect for parties, present them as open lettuce boats, drizzled with the sauce for a mezze-style sharing starter. If you have a bit more time, wrap each one and tie with a strip of spring onion as we do for events – both eye-catching and easier for dipping. For packed lunches or picnics, present your dipping sauce in a small jam jar, and be sure to try the with all of the dipping sauce variations we’ve suggested below to find your favourite.
SERVES 4 (2 ROLLS EACH)
200g fresh vegetables (such as red cabbage, carrots, courgette, peppers, radishes or cucumber)
2 handfuls of fresh herbs (such as coriander, mint or basil), chopped
4 spring onions, finely sliced
1 fresh red chilli, deseeded and finely sliced
2 handfuls of cooked prawns or shredded roast chicken, duck, lamb, beef or pork (optional)
4 lettuces (such as Little Gem for serving open-style or butter lettuce for wrapping), leaves separated
FOR THE DIPPING SAUCE
4 tablespoons homemade dressing: Peanut Lime Sauce (see here) Homemade Sriracha (see here) or Avocado and Ginger Sauce (see here)
4 tablespoons lime juice
4 tablespoons sesame oil
Sea salt and black pepper (to taste)
1 Place your choice of sauce in a bowl and mix in the lime juice and sesame oil to make it more of a dipping consistency, then taste for seasoning.
2 Prepare your choice of vegetables by slicing or spiralizing into small matchsticks, as appropriate.
3 Assemble by piling some of the vegetables, herbs, spring onions, chilli and prawns or meat (if using) onto each lettuce leaf, then wrap as you would a burrito, and serve with the dipping sauce, or serve open-style and drizzle over the sauce.
TIP
+ For an authentic Asian taste, try holy basil, which adds a slightly aniseed flavour to the mix.
