In today's fast-paced world, finding meals that are both nutritious and convenient can be a challenge. However, with a little planning and creativity, building a healthy salad that is low in Points and bursting with flavour is within reach.
Here we'll explore the art of constructing a satisfying salad that not only nourishes your body but also tantalises your taste buds. By following our build-your-own guide, you'll discover a multitude of ingredients that offer a perfect balance of freshness, texture, and nutrition. From leafy greens to protein-packed additions, each component plays a crucial role in creating a wholesome meal that keeps you energised throughout the day.
To build your salad, start with a:
1. Leafy bulk base
Amount: Unlimited
- Baby spinach leaves
- Baby rocket leaves
- Mixed salad leaves or any lettuce
- Shredded baby kale
2. Add vegetables
Amount: Unlimited
- Undressed packaged coleslaw
- Roasted pumpkin, carrot, beetroot, eggplant, zucchini, tomato, onion or parsnip
- Chargrilled vegetables in brine (capsicum, eggplant)
- Canned artichoke hearts (not in oil)
- Cherry tomatoes
- Sliced celery, cabbage, capsicum or fennel
- Cooked green beans, broccolini, broccoli, snow peas, asparagus or sugar snap peas
3. Layer the legumes
Amount: ½ cup in total per meal
- Canned legumes rinsed and drained (brown lentils, chickpeas, red kidney beans, black beans)
- Cooked frozen edamame or broad beans
- Canned or cooked frozen corn
- Cooked frozen green peas
4. Choose a protein
Amount: 100g-150g in total per meal
- 1-2 hard-boiled eggs
- Canned tuna in springwater, drained
- Cooked skinless lean chicken breast fillet
- Cooked skinless lean turkey steaks
- Cooked firm tofu
- Cooked prawn
5. Dress it up
Amount: Choose 1 per meal
- 1 tbs lemon juice
- 2 tsp red wine, white wine or apple cider vinegar
- 99% fat-free plain yoghurt
- 2 tsp balsamic vinegar
- 2 tsp fat-free dressing
6. Boost the flavour
Amount: Choose 1 per meal
- 1 tsp almond flakes
- 1 tsp currants
- 1 tbs capers
- Fresh herbs
- Finely chopped green shallot or red onion
- Finely chopped
- Fresh chilli
- Bean sprouts
7. Additional extras
Amount: Optional
- 30g reduced-fat feta cheese
- ⅓ cup low-fat cottage cheese
- ¼ medium avocado
- 35g slice wholegrain bread
- 20g reduced-fat cheddar cheese
- 6 kalamata olives (sliced)
3 easy salad ideas
Chicken salad with coriander dressing
Combine roasted pumpkin, cherry tomatoes, cucumber, mixed leaves, chickpeas, sliced poached chicken and yoghurt mixed with chopped coriander for dressing.
Tuna salad
Combine roasted carrots, red capsicum, snow peas, mixed leaves, corn, tuna and a lemon wedge to dress.
Egg and lentil salad
Roasted eggplant, cherry tomatoes, grated carrot, steamed broccolini, mixed leaves, lentils, boiled egg and balsamic vinegar to dress.
