Salad Days

Salads are generally thought of as the healthy option, but also as the boring option. It's very easy to think of them as a sad uninspiring pile of lettuce, tomato and cucumber, but this needn't be so. The good news is that yes, they can be a very healthy option, while being far from boring. They should also not be thought of as the easy vegetarian option, there is not reason why meat, fish, seafood and eggs can't be added, and not forgetting the fruit.

We emphasise the use of colour when preparing food. An easy way to do this is to take inspiration from the colours of traffic lights. Aim to have a range of these colours at mealtimes. Including colour helps provide a range of nutrients, including potent anti-oxidants that can help slow the ageing process and offer protection to the cardiovascular system and the eyes. Lutein (often referred to as 'the vision carotenoid') is found in dark green leafy vegetables such as kale and spinach and is also found in sweetcorn and eggs, both of which can be easily added to a salad.

Remember, the deeper the colour of the fruit or vegetable, the richer it's antioxidant capacity. And salads are the ideal way of adding colour as vegetables naturally provide such a wide range.

Some suggestions for more interesting salads:

• Vegetables: Beetroot, radishes, cherry tomatoes, grated or cubed carrot, peppers (red, green or yellow), onions, artichokes, sweetcorn, cauliflower and broccoli.



• Fruits: Orange or grapefruit segments, strawberries, pineapple, mango, or papaya chunks, apple or pear



• Protein: Tuna chunks or flakes (fresh or canned), skinless chicken, lean organic bacon and seafood (crab, mussels, cockles, prawns)



• Vegetarian Proteins: Pulses and legumes, e.g. chickpeas, butterbeans, lentils and peas. Tofu, crumbled feta cheese, grated hard cheese, (parmesan), and eggs



• Protein and essential fats: Avocado, pinenuts, pecans, walnuts, flaked almonds, sesame, pumpkin or sunflower seeds



• Alternative leaves: Chard, spinach, rocket, romaine (Cos) lettuce, iceberg lettuce, chicory, sorrel, radicchio, lambs lettuce, kale and shredded red or white cabbage



• Herbs: parsley, coriander, basil, chives, tarragon and mint

Don't forget to make the dressing interesting too, why not add some pesto, houmous, balsamic vinegar, white wine or cider vinegar, tamari, wholegrain mustard in a base of olive, flaxseed, hemp or pumpkin seed oil.