Mix and match salads

Stuck for salad inspiration? Select one thing from each group, mix them together and just like that, you’ve got a variety of tasty, satisfying salads for one or many.

Step 1: Pick your vege base

Red cabbage slaw

Per person

• 1 cup shredded red cabbage
• 1 carrot, grated
• 100g grated beetroot (1/2 medium-sized beetroot)

Chunky Med salad

Per person

• 1/4 cucumber, peeled, cut in chunks
• 1 cup cherry tomatoes, halved
• 1/2 capsicum, cut in chunks
• 2 radishes, cut in chunks
• 1/4 red onion, cut in chunks (optional)

Crunchy leaf salad

Per person

• 1 cup baby cos or iceberg lettuce, roughly torn
• 1/4 cucumber, sliced
• 1 stalk celery, sliced
• 1/2 spring onion, sliced
• 1 cup rocket or watercress

Hearty green salad

Per person

• 1/2 cup blanched broccoli or broccolini
• 1 courgette, cut in ribbons or julienned
• 1 cup green beans, trimmed, blanched

Step 2: Pick your protein

Choose one of these options per person

• 100-150g cooked chicken
• 100-150g cooked salmon, squid or white fish
• 100-150g grilled lean beef or lamb
• 100-150g pan-fried tofu (can be marinated)
• small can tuna in spring water, drained
• 1/2 cup lentils, beans or chickpeas or 1/2 x 400-420g can lentils, beans or chickpeas in spring water, drained

Step 3: Pick your carbohydrate

Choose one of these options per person

• 1 cup roasted vegetables: potatoes, kumara, carrot or parsnip (or a mix of all)
• 1 cup cooked pasta or cooked noodles
• 3/4-1 cup cooked buckwheat, barley or quinoa
• 3/4 cup cooked wholegrain couscous or brown rice (or a mix of cooked grains)
• croutons made with 2 slices wholegrain bread, toasted, torn or cut in croutons

Step 4: Make your dressing

Chilli and orange dressing

For 1 serve

• 2 tablespoons orange juice
• 1/4 teaspoon smoked paprika
• 1/2 tablespoon extra-virgin olive oil
• 1/4 teaspoon chilli flakes

Combine all ingredients in a jar or jug and shake or mix to combine.

Creamy herb and avocado dressing

For 1 serve

• 1/4 ripe avocado
• 1/4 cup fresh parsley
• 1/4 cup fresh basil or fresh mint
• 1/2 lemon, juice
• black pepper, to taste

Blend all ingredients together using a blender, processor or stick blender. If necessary, add a little hot water to thin.

Creamy yoghurt and lemon dressing

For 1 serve

• 2 tablespoons low-fat plain yoghurt
• 1 teaspoon lemon juice
• 1/4 teaspoon Dijon mustard

Combine all ingredients in a jug or bowl and stir well to combine.

Spicy South-east Asian dressing

For 1 serve

• 2 teaspoons fish sauce
• 1 tablespoon lime or lemon juice
• 1 tablespoon hot water
• 1/4 teaspoon brown sugar
• 1/2 teaspoon minced ginger
• 1/2 tablespoon sesame oil

Combine all ingredients in a jar or jug and shake or mix to combine.

Tasty tomato vinaigrette

For 1 serve

• 1/2 large tomato or handful cherry tomatoes, roughly chopped
• 1 tablespoon red wine vinegar
• pinch sugar
• 1/2 tablespoon extra-virgin olive oil

Blend all ingredients together using a blender, processor or stick blender. If necessary, add a little hot water to thin.

Add extras

Garnish your salad with these extras.

Choose up to 2 tablespoons per person

• nuts
• wasabi peas
• seeds
• cheese: mozzarella, feta, goats’, parmesan
• olives
• avocado
• corn chips, crumbled

Choose as much as you like

• herbs: mint, basil, parsley, coriander
• lemon, orange or lime zest
• chillies, chilli flakes
• fruit: orange slices, figs, apple slices, watermelon

Mix and match recipes

Here are some examples of delicious salads made using the above mix and match components. Multiply quantities by as many people as you have to feed!

Thai beef slaw
Tofu and roasted vege salad
Fish, tomato and feta panzanella
Barley, chicken and mint salad