Table of Contents
Tofu & Broccoli Salad
Date & Hazelnut Salad
Butternut Squash Salad
Tomato & Pomegranate Salad
Classic Spanish Salad
Peanut & Lime Salad
Crab Pasta Salad
Spinach & Watermelon Salad
Roasted Carrot Salad
Seared Tuna Salad
Fennel & Pear Salad
Broad Bean Salad
Thai Beef Salad
Toasted Almond Salad
Panzanella Salad
Edamame & Wasabi Salad
Grilled Avocado Salad
English Garden Salad
Shrimp Salad
Chicken Salad
Cannellini Bean Salad Greek-Style
Green Fruit Salad with an Oriental Twist
Chick Pea Salad
Lentil Salad
Lunchbox Chicken Pasta Salad
1-Tofu & Broccoli Salad
Serves 2.
Ingredients:
2 cups broccoli florets
1 tbsp sesame oil
1 cup firm tofu, cubed
2 cloves garlic, minced
3 tbsp fresh ginger, grated
2 tbsp dark soy sauce
1 tbsp honey
1 tbsp sesame seeds
Method:
Boil the broccoli florets in a pot of salted water for 3-4 minutes, or until tender, drain then rinse with
cold water and set to one side.
In a pan heat the sesame oil then add the tofu, garlic and ginger. Sauté for 5-6 minutes then add the soy
sauce and honey.
Cook the tofu for a further 2 minutes then toss with the broccoli florets. Sprinkle with the sesame seeds
and serve while warm.
2-Date & Hazelnut Salad
Serves 4
Ingredients:
2 cups arugula
1 cup roasted hazelnuts, chopped
3 tbsp pesto
1 tbsp fresh lime juice
6-8 pitted dates, chopped
3 tbsp Parmesan cheese, grated
Method:
In a large bowl toss the arugula leaves with the pesto, lime juice, dates and hazelnuts then set to one
side for 20 minutes.
To serve sprinkle with the Parmesan cheese and season wit salt and pepper if desired.
3-Butternut Squash Salad
Serves 4
Ingredients:
1 lb butternut squash, cubed
2 tbsp olive oil
1 tsp sea salt
½ tsp black pepper
2 red onions, sliced
2 tbsp thyme leaves
1 cup feta cheese, cubed
1 cup arugula
For the dressing:
3 tbsp balsamic vinegar
1 tbsp maple syrup
½ tsp sea salt
Method:
Preheat the oven to 400°F/200°C and line a baking sheet with parchment paper.
Toss the butternut squash cubes in the olive oil then bake in the oven for 5 minutes.
Add the red onion, salt, black pepper and thyme to the tray then cook for further 10-15 minutes.
Make the dressing by whisking together the ingredients then getnyl heating in a saucepan for 3-4
minutes.
Remove the squash and onion from the oven, toss with the feta cubes and drizzle with the warm
dressing.
Serve on the arugula while warm
4-Tomato & Pomegranate Salad
Serves 2
Ingredients:
2 cup cherry tomatoes, chopped
1 small cucumber, finely sliced
Seeds from 1 pomegranate
3 tbsp fresh parsley
2 tbsp fresh coriander
1 tbsp fresh mint, finely chopped
3 spring onions, finely sliced
For the dressing:
1 tbsp olive oil
2 tsp fresh lemon juice
½ tsp salt
¼ tsp black pepper
Method:
In a bowl, combine the tomatoes, pomegranate seeds, cucumber, parsley, coriander, mint, and spring
onion tossing combine.
Whisk together the ingredients for the dressing then drizzle over the salad and serve.
5-Classic Spanish Salad
Serves 4-6
Ingredients:
2 onions, diced
2 tbsp olive oil
½ tsp saffron
2 tins (14oz) butter beans, rinsed
½ cup red bell pepper, finely sliced
½ cup yellow bell pepper, finely sliced
½ cup orange bell pepper, finely sliced
2 tbsp sherry vinegar
1 cup arugula
½ cup chorizo, thinly sliced
¼ cup roasted almonds, chopped
Method:
Heat the olive oil in a pan and sauté the onions, saffron and kidney beans for 12-15 minutes. Add the
sliced peppers then cook for a further 15 minutes.
Remove from the heat, add the sherry vinegar, arugula and chorizo then toss to combine. Serve with a
scattering of the roasted almonds on top.
6-Peanut & Lime Salad
Serves 4
Ingredients:
¼ cup peanuts, chopped
1 cucumber, sliced
1 red chilli, finely sliced
¼ cup fresh coriander, chopped
For the dressing:
1 tbsp peanut butter
2 tbsp fresh lime juice
1 garlic clove, minced
1 tsp honey
1 tsp fish sauce
Method:
Toast the chopped peanuts in a non-stick pan for 5 minutes then set to one side,
Add all of the ingredients for the dressing to a blender the pulse to combine.
Toss the cucumber in the dressing to coat then add the chilli and chopped peanuts.
Sprinkle with the coriander and serve.
7-Crab Pasta Salad
Serves 4
Ingredients:
2 cups pasta shells (conchiglie rigate)
2 cups cooked white crab meat
1 cup sun blushed tomatoes
2 cloves garlic, minced
3 fresh chillies, diced
½ tsp sea salt
¼ cup coriander leaves
2 tbsp olive oil
Method:
Cook the pasta shells al dente according to the packet instructions, then drain.
Drain the tomatoes then add to the pasta along with the garlic, olive oil, crab and chilli.
To serve toss through the coriander and drizzle with a little extra olive oil if desired.
8-Spinach & Watermelon Salad
Serves 4
Ingredients:
2 lb watermelon chunks
1 ½ cups baby spinach
1 cup cucumber, cubed
5 mint leaves
1 cup feta, crumbled
4 tbsp. balsamic glaze or 3 tbsp. balsamic vinegar
Method:
Combine all the ingredients in to a large bowl then toss with the balsamic glaze and serve.
9-Roasted Carrot Salad
Serves 2
Ingredients:
5 carrots, peeled and quartered
2 tsp olive oil
2 tbsp sweet chilli sauce
1 tsp sea salt
½ cup feta, crumbled
¼ cup toasted pine nuts
2 lime wedges (to serve)
Method:
Preheat the oven to 400°F/200°C and line a baking sheet with parchment paper.
Toss the carrots in the olive oil then spread on to the baking sheet and bake in the oven for 25-30
minutes, or until golden.
While hot drizzle the carrots with the sweet chilli sauce then season with salt. Plate up with a scattering
of feta and pine nuts then serve with a wedge of lime.
10-Seared Tuna Salad
Serves 2
Ingredients:
2 raw tuna steaks
1 fennel bulb, finely sliced
½ cup pink grapefruit segments
1 tsp vegetable oil
1 tsp dark soy sauce
8 radishes, finely sliced
2 shallots, diced
1 avocado, diced
For the dressing:
2 tbsp fresh lime juice
2 tsp wasabi paste
2 tsp Chinese rice vinegar
2 tsp honey
2 tsp sesame oil
Method:
Make the dressing by whisking together all of the ingredients in a small bowl.
Heat the vegetable in a skillet then sear the tuna steaks for 30 seconds on each side. Coat with the soy
sauce then let stand for 5 minutes before cutting into slices.
Plate the salad by mixing the fennel, radish, avocado, shallots and pink grapefruit slices, then top with
the tuna slices and serve.
11-Fennel & Pear Salad
Serves 2
Ingredients:
1 fennel bulb, sliced
1 pear, sliced
2 celery stalks, sliced
1 tsp poppy seeds
4 tbsp pecorino, grated (Parmesan cheese may be substituted)
For the dressing:
2 tsp fresh lemon juice
1 tbsp olive oil
Method:
Whisk the lemon juice and olive oil together to make the dressing.
Into a bowl add the fennel and pear then toss with the dressing. Top with the sliced celery and poppy
seeds then sprinkle with the pecorino to serve.
12-Broad Bean Salad
Serves 2
Ingredients:
1 ¼ cups broad beans
¾ cup garden peas
½ cup pancetta cubes
¼ cup ricotta, crumbled
2 tbsp extra virgin olive oil
2 tbsp fresh mint leaves
1 tbsp lemon juice
1 tbsp lemon zest
½ tsp sea salt
¼ tsp black pepper
Method:
Boil the broad beans in salted water for 4-5 minutes, or until tender. Add the peas and cook for a further
2 minutes.
Drain the peas and beans and rinse under cold water then set to one side.
Heat a non-stick pan and gently fry the pancetta for 3-4 minutes, or until crispy.
Combine the olive oil, lemon juice, salt and black pepper then toss with the beans, peas, pancetta and
mint.
To serve sprinkle the salad with the lemon zest and crumbled ricotta.
13-Thai Beef Salad
Serves 4
Ingredients:
1 cup glass noodles
8 oz sirloin steaks, trimmed
2 tsp vegetable oil
3 cups lettuce leaves
½ cucumber, thinly sliced
1 red onion, sliced
½ cup salted cashews
2 tsp fresh basil
1 tbsp sesame oil
1 tsp sea salt
For the dressing:
3 tbsp fresh lime juice
3 tbsp palm sugar
2 tbsp fish sauce
1 tbsp dark soy sauce
2 tbsp sesame oil
2 tsp fresh ginger, grated
2 tsp garlic, minced
2 red chillies, finely sliced
Method:
To make the dressing whisk together all the ingredients then set to one side.
Cook the noodles according to packet instructions, then drain and toss in the sesame oil.
Heat a non-stick skillet and rub the vegetable oil into the meat. Fry the beef for 2-3 minutes for medium
rare then leave to rest for 5 minutes.
Combine all the salad ingredients, except the beef, into a large bowl the coat with the dressing over.
Slice the beef then add to the salad and serve.
14-Toasted Almond Salad
Serves 2
Ingredients:
2 cups asparagus
1 tbsp olive oil
½ cup toasted almonds, chopped
2 tbsp unsalted butter
1 clove garlic, minced
2 tsp lemon zest
½ tsp salt
¼ tsp black pepper
Method:
Toss the asparagus with the oil then add to a hot skillet and cook for 5-8 minutes, or until tender.
Add the butter, salt, pepper and garlic to the skillet and toss to combine. Plate up the asparagus and
garnish with the toasted almonds and lemon zest.
15-Panzanella Salad
Serves 4
Ingredients:
1 ½ lb vine tomatoes, chopped
1 ½ cups croutons
1 cucumber, chopped
2 tbsp red wine vinegar
2 tbsp fresh lemon juice
¼ cup extra virgin olive oil
1 garlic clove, minced
2 tbsp capers, rinsed
1 red onion, sliced
2 tbsp fresh basil, torn
½ tsp brown sugar
1 tsp sea salt
Method:
Into a large bowl toss the chopped tomatoes with the sugar and salt, and leave to marinate for 25
minutes then add the croutons.
In a small bowl, whisk together the vinegar, lemon juice and olive oil then toss into the tomatoes and
croutons.
Add the remaining ingredients to the bowl, mix and then serve.
16-Edamame & Wasabi Salad
Serves 2
Ingredients:
1 ½ cups edamame beans
1 cucumber, diced
1 cup radish, finely sliced
5 oz hot smoked salmon, flaked
¼ tsp poppy seeds
For the wasabi dressing:
½ tsp wasabi paste
1 tsp tahini paste
2 tbsp natural yogurt
2 tsp rice vinegar
Method:
Cook the edamame beans al dente according to packet instructions then drain and rise with cold water.
To make the dressing combine the ingredients in a bowl and whisk together.
Combine the edamame beans, cucumber, radish and smoked salmon then drizzle with the dressing and
top with the poppy seeds to serve.
17-Grilled Avocado Salad
Serves 2
Ingredients:
1 avocado, peeled and halved
2 limes
2 cups cherry tomatoes, chopped
1 tsp olive oil
1 clove garlic, minced
2 tbsp coriander leaves
½ tsp salt
¼ tsp black pepper
1 tsp toasted sesame seeds
Method:
Heat a non-stick skillet pan the girl the avocados for 2-3 minutes face down, then remove and set to one
side.
Squeeze the juice of one lime into the skillet then add the cherry tomatoes and cook for a 1 minute.
Toss the cherry tomatoes with the olive oil, coriander, salt, pepper, garlic, and juice from the second
lime.
Plate up the avocado, topping with the tomato mixture and finishing with the toasted sesame seeds.
18-English Garden Salad
Serves 4
Ingredients:
10 oz baby new potatoes
8 oz green peas
8 oz smoked salmon
4 mint leaves
2 tbsp chives, chopped
2 tbsp dill, chopped
For the dressing:
2 cups natural yogurt
1 tbsp olive oil
1 tbsp lemon juice
1 tsp horseradish sauce
½ tsp sea salt
¼ tsp black pepper
Method:
Boil the potatoes in a pot of salted, for 10-15 minutes or until tender. Add the peas and cook for a
further 2 minutes then drain and rise under cold water.
Combine the dressing ingredients and stir until well blended. Mix the potatoes, peas, herbs and smoked
salmon together then drizzle with dressing and serve.
19-Shrimp Salad
Serves 1-2
Ingredients:
4 oz cooked shrimp
2 tsp low-fat sour cream
1 clove garlic, crushed
1 tsp cilantro, chopped
2 inch piece of cucumber, chopped
1 tomato, roughly chopped
Mixed salad leaves
Method:
Combine sour cream, cilantro and garlic in a bowl. Then add the remaining ingredients except for the
salad leaves and toss gently.
Place salad leaves on a plate and top with the shrimp mixture.
20-Chicken Salad
Serves 2
Ingredients:
3 cups cooked chicken breast, cubed
1 1/2 cup red seedless grapes, halved
1 cup celery, sliced
1/3 cup green onion, sliced
¾ cup plain yogurt
Pinch of curry powder
Pinch of salt and black pepper
Handful of mixed green salad leaves
Method:
In a small bowl, whisk together yogurt, curry powder, salt and black pepper.
Place chicken, grapes, celery and green onion into a large serving bowl. Add the dressing and gently
toss until well combined.
Place the chicken salad on a bed of mixed green salad leaves to serve.
21-Cannellini Bean Salad Greek-Style
Serves 2 – 4
Ingredients:
14oz can cannellini beans, drained
12-16 black olives
1 small red onion, thinly sliced
3 tbsp freshly chopped parsley
4 tbsp olive oil
Juice of ½ lemon
2 hard-boiled eggs, chopped
Salt and pepper
Method:
Whisk together the olive oil, lemon juice, salt and pepper in a salad bowl. Add the beans, onion and
parsley and toss.
Top the salad with olives and chopped hard-boiled egg.
22-Green Fruit Salad with an Oriental Twist
Serves 4
Ingredients:
1 green tea bag
1 lime
8oz fresh lychees, peeled, halved and stones removed
1 lime, juice and finely grated zest
¼ green-fleshed melon, cubed
1 kiwi fruit, thinly sliced
1 pear, peeled and cubed
4oz seedless green grapes
Honey (optional)
Method:
Steep the green tea in 5 ounces of boiling water for 5 minutes.
Remove the tea bag. Chill the tea for about 30 minutes.
Then mix in the lime juice, zest and honey.
In the meantime, place the cut-up fruit into a serving bowl.
Drizzle the fruit with the tea/lime mixture.
23-Chick Pea Salad
Serves 2
Ingredients:
2 ½ cups of cooked chickpeas
4 green onions, sliced
1 large carrot, grated
¾ cup fresh parsley, chopped
1 tbsp natural yogurt
2 tbsp white wine vinegar
1 tbsp fresh basil, chopped finely
Method:
In a small bowl, combine yogurt, vinegar and basil.
Add remaining ingredients, stir well and chill in fridge for a few hours before serving.
Serve as a sandwich inside pita bread or as a stand alone salad.
24-Lentil Salad
Serves 2
Ingredients:
6-8oz dried brown lentils (canned lentils may be substituted)
1 onion, finely minced
Extra virgin olive oil
2 hard boiled eggs, cut in quarters
Salt and pepper
Method:
Soak the dried lentils for about 2 hours and cook in fresh water for about 1.5 hours.
Strain the lentils and place into a serving bowl.
Add the onion and enough olive oil to moisten the lentils. Season with fresh black pepper and salt. Stir
well.
Garnish with the egg.
25-Lunchbox Chicken Pasta Salad
Serves 3 to 4
Ingredients:
¼ cup sesame seeds
16oz bow tie pasta
1/3 cup vegetable oil
1/3 cup rice vinegar
1 tsp sesame oil
1/3 cup soy sauce
3 tbsp white sugar
½ tsp ground ginger
¼ tsp black pepper
3 cups cooked chicken breast, shredded
1/3 cup fresh cilantro, chopped
½ yellow bell pepper, cut in strips
½ red bell pepper, cut in strips
1/3 cup green onions, chopped
Method:
Heat a small pan over medium heat and add sesame seeds. Stir constantly and cook until toasted. Be
careful not to let them burn. Set aside.
Boil pasta according to package instructions . Drain finished pasta and rinse under cold water. Place
into large serving bowl.
Blend vegetable oil, soy sauce, vinegar, sesame oil, sugar, sesame seeds, ginger and pepper. Add to
pasta and toss gently. Mix in chicken, cilantro, green onions and bell peppers.