While everyone knows salads are mainly 70-80% water, power salads are a main meal, full of protein and more to keep you feeling full and energised.
Salads don’t have to just contain cucumber, tomato and lettuce. Pack them with energy by adding in carbohydrates and proteins.
Add cooked pasta, cooked rice, cous cous, bulger wheat with a good helping of your favourite sauce such as mayo, greek yoghurt, sun dried tomato or other dressing and you have a whole nutritional meal in one dish not just an accompaniment.
You can even add in hard boiled and chopped eggs, shredded cooked chicken, beetroot, grated cheese or even croutons to pack in more nutrients.
Potato salads with a side serving of coleslaw also make great accompaniments.
And don’t forget use different shaped and types of pasta to vary the salads too. So easy to make the kids can create their own.
Salad Kebabs
Make salad kebabs by putting different salad vegetable pieces together on skewers or chop sticks. (cut the pointed ends of skewers if giving them to children). Using a variety of…
Prawn Salad
Serves 4 Cooking and prep time 10 minutes Ingredients 200g cooked prawns Romaine lettuce 4 boiled eggs 1/4 cucumber Dressing 3 tbp mayonnaise 2tbp ketchup 1tsp lemon juice Method Slice…
Mexican Taco Bowl
Serves 4 Cooking and prep time: 30 minutes Ingredients 1 cup brown/white rice 2 tbp olive oil 500g minced meat (lamb, beef, chicken) 2 packets of taco seasoning 1 can…
Quinoa Salads
Serves 6 cooking and prep time: 1/2 hour + 1 hour chilling time Ingredients 2 cups of water 1 cup of rinsed quinoa 1/2 chopped in strips red bell pepper…
Egg Salads
Egg Salads are so versatile you can add other ingredients to it easily to power up your salad, from tuna, chicken, prawns to more. Choose your favourite salad vegetables, chop…
Garlic bread
Serves 10 Cooking and prep time: 30 minutes Ingredients 1 Part baked baguette Garlic butter 1 tsp Chopped parsley 100g Grated cheese (optional) Method Preheat your oven to…
Croutons
Serves 8 Cooking and prep time: 25 minutes Ingredients 10 slices of stale (going hard) bread 1/4 cup melted butter 2tsp garlic salt (optional) Method Preheat the oven to 175C…
Coleslaw
Serve 4 Cooking and prep time: 20 minutes Ingredients 1/4 White cabbage 1/4 small onion 2 large grated carrots 1tbp vinegar 4 tbp mayonnaise Salt and ground black pepper to…
Beetroot Pasta Salad
Serves 6 cooking and prep time: 30 minutes Ingredients 3 cups of pasta 150g of baby spinach 450 can of baby beetroot 200g feta cheese 1/4 cup extra virgin olive…
Chicken Salad
Serves 4 Cooking and prep time: 20 minutes Ingredients 1 cup of cooked shredded chicken (leftovers would be perfect) 2 small tomatoes chopped Curly lettuce 2 boiled eggs halved…
3 Cheese Salad
Serves 8 Cooking and prep time: 15 minutes Ingredients 1 packet of rocket leaves or kale A handful of halved cherry tomatoes A handful of diced cucumber 1/2 cup of…
Green Leaf Salad
Serves 2 Cooking and prep time: 10 minutes Ingredients Iceberg lettuce Rocket leaves Grated cheese Croutons Boiled egg halves Sun dried tomatoes Slices of avocado Mayonnaise Method Put all…
Tuna Salad
Serves 2 Cooking and prep time: 1o minutes Ingredients Carrot Red peppers Cucumber Rocket leaves Iceberg lettuce Tuna flakes Boiled egg Mayonnaise /dressing Salt and pepper Chopped chives Method Chop…
Salad Sticks
Cut cucumbers, carrots, pepper, celery into sticks and dip into houmous and other dips. Also roll up cabbage and lettuce leaves and dip these too.
Fruit Salad Kebabs
Make fruit salad kebabs by putting different fruit pieces on skewers. Using a variety of hard fruits are best, such as apple, pear, pineapple, grapes, oranges etc. Make fruit salad…
Fruit Salads
As well as being one or more of your five a day, fruit salads are another great way to get all those nutrients that you need. You can make a…
Simple Side Salad
Serves 4 Cooking and prep time: 10 minutes Ingredients 1/4 cucumber 8 Cherry tomatoes Handfulof rocket leaves 1/2 cup canned sweet corn Grated carrot Method Slice the cucumber as thinly…
Easy peasy potato salad
Serves 6 Cooking and prep time: 30 minutes Ingredients: 800g new potaotoes or Maris Piper or left over boiled potatoes 3 finely chopped spring onions 3 tbp mayonnaise 3 tbp…