Salad Days

Nutrition and culinary specialist Sal Hanvey wants to inspire you when it comes to making your salads this summer.

- Sal Hanvey

When you see the word 'salad' written on a menu, what do you imagine? I am sure you think of lettuce because no salad is complete without lettuce, right? Well, I think differently about salads and their ingredients.

Growing up in Ireland in the '80s and '90s; and being a vegetarian from birth, has made it somewhat of a challenge for me to firstly, get variety on the plate, secondly, source ingredients that provide a substantial amount of nutritional value, and thirdly, and most importantly, for it to taste delicious, or even just okay.

Fortunately, times have moved on and there are so many options, variations and creations that can be mastered if we are prepared to look beyond the stereotypical salad ingredients of lettuce, cheese, onion and tomato.

I want to continue to dispel the myth they are bland, or additions to 'the main event' on the plate and that salads can stand alone, in their own right, packing a punch and providing so much taste satisfaction without compromising on nutritional value.

Here I share a few of my favourite recipes as inspiration when it comes to making your own salad combinations this summer and every other season thereafter.

BALANCE YOUR PLATE

Combining your good fats, complex carbs and proteins and plenty of fibre is the best way to get the best out of your salad nutritionally.

Protein: fish, meat, beans, pulses, legumes, nuts, seeds, dairy, eggs.

Healthy fats: olive oil, avocado, salmon, nuts and seeds.

Nutrient-dense complex carbohydrates: quinoa, barley, rye, bulgar wheat or brown rice.