Posted on September 18, 2014 by Jenny Cromack
We all know that salads can be a healthy option at meal times provided that they are not covered in unhealthy dressings. However, many of our personal training clients often complain that they get bored of salads as they tend to always have the same things in them. Here are some lunchtime salad recipes for you to try and make your salads more interesting! Remember to add a good source of protein with all of the salads below, especially if you are having them after a workout to assist with muscle recovery and repair. To make a more substantial meal also try adding roasted veg to the salad.
Good options are chicken, turkey, seeds, walnuts, fish, steak, eggs.
Crunchy Salad
Kcal 258 Protein 9g, Carbs 3g, Fat 15g , Sat 2g
Serves 4
Ingredients
• 200g pack small button mushrooms, finely sliced
• juice 1 lemon
• 200g green beans, trimmed
• handful soft basil
• 100g cherry tomatoes, quartered
• 3 tbsp olive oil
• 75g parmesan (or vegetarian alternative), shaved into large curls
• 50g pumpkin seeds.
Method
1. In a bowl, toss mushrooms with half the lemon juice and set aside – the lemon juice will soften the mushrooms. Blanch the beans in boiling salted water for 5-6 mins until they still have a crunch, but they are not squeaky, then drain and cool in iced water.
2. Toss the beans and mushrooms together in a bowl with the herbs and season with salt and pepper. Toss through the tomatoes, seeds, remaining lemon juice and the olive oil and scatter with Parmesan just before serving.
Countryside Salad
Kcal 175 Protein 8g, Carbs 1g, Fat 15g , Sat 3g
Serves 4
Ingredients
• 4 eggs
• juice ½ lemon
• 3 tbsp olive oil
• 1 heaped tbsp capers
• 2 spring onions, finely sliced
• 1 head Lollo Rosso lettuce
• 1 Baby Gem lettuce
Method
Cook the eggs in a pan of boiling water for exactly 8 mins. Lift from the pan, cool under the cold tap, then peel and halve.
Whisk together the lemon juice, olive oil, capers and spring onions. Toss together most of the dressing with the leaves. Place on a serving dish, top with the halved eggs and drizzle over the remaining dressing. Serve on its own or with slices of ham.
Salmon, Avocado & Cucumber Salad
Kcal 458 Protein 23g, Carbs 7g, Fat 38g , Sat 4g
Serves 4
Ingredients
4 skinless salmon fillets, approx 100g each
3 avocados
1 cucumber
400g bag mixed salad leaves
For the dressing
4 tbsp chopped mint
grated zest 1 and juice o limes
2 tsp clear honey
3 tbsp olive oil, plus a little extra for the salmon
Method
Season the salmon, then rub with oil. Mix the dressing ingredients together. Halve, stone, peel and slice the avocados. Halve and quarter the cucumber lengthways, then cut into slices. Divide salad, avocado and cucumber between four plates, then drizzle with half the dressing.
Heat a non-stick pan. Add the salmon and fry for 3-4 mins on each side until crisp but still moist inside. Put a salmon fillet on top of each salad and drizzle over the remaining dressing. Serve warm.