Lessons in Salad making:
1. You need a base - simple ingredients that go with everything both nutritious and yammy!
Choose at least 3 of these: Lettuce, any type of mixed leaves (rocket, spinach etc), cucumber, carrot, tomatoes, peppers, cabbage white or purple
2. For a bit more flavour: some of these veggies have stronger flavour and don't suit all dressings so just choose one or two of these
Red onions, spring onions, beetroot, celery, avocado, pomegranate, apple, grapes, mushrooms, broccoli, cauliflower, roast veg (typically grilled: peppers, parsnip, courgette, aubergine), frozen veg (peas, sweet corn, green beans etc)
3. The key ingredient that defines the salad! --> PROTEIN!
Choose one of these: chicken, ham,parma ham, shrimp, crayfish, fish flakes, tuna, beef steak slices, bacon, boiled egg
4. Toppings! - Additional to the key ingredient that add a bit of something - one of these
Any type of cheese (most typical, feta, cheddar, goats, parmesan or any yellow medium or hard cheese), olives, raisins, nuts, seeds, sun-dried tomatoes
5. Carbs!!! - If you feel like piggin out! - one of these
Use a handful of: new potatoes, rice, pasta, couscous, barley, bulgur wheat, butternut squash, sweet potatoes
6. Superfoods! --> More protein! Use this if you are not using any protein of the ones above
Add a handful of pulses: any type of beans, chickpeas, lentils, etc
7. Dressings! - Must have!!!
There are a few around that you can try and experiment with but if you want home made, I would focus on a herb (basil, thyme, oregano, coriander etc), lemon or lime juice, vinegar or balsamic, salt, pepper and olive oil. You can also add half a spoon of any mustard and/ or a spoon of mayo and mix them all up and pour over the salad.
Some flavours suit better together so you really need to experiment on what you like!
P.S: This is from a food loving friend at work. Her enthusiasm and love for good food is truly admirable. I only mentioned to her that I have no idea how to put together a good salad and had this sitting in my inbox within the hour. Just posting it here for the benefit of the benefit of th larger world :)
