The days are shorter, the sun bleaker and there’s a definite icy chill in the air. Winter is well and truly here. So naturally we’re turning to more hearty, filling food like soups, curries and roasts. But just because there aren’t any leaves on the trees doesn’t mean we shouldn’t still be eating our greens.
And what better way to enjoy them than in winter salads! Now I’m sure you’re thinking that salads really don’t belong on a winter menu but there are endless ways to still pack in all the nutrients without the extra calories that winter so often brings.
Here’s my simple formula to help you create a delicious, satisfying winter salad using fresh and filling veggies and warm bases.
1. I start with a couple of cups of leafy greens. Use more substantial greens like kale, spinach or rocket.
2. I then place a cup or two of colourful vegetables on top of my green base. In winter the root vegetables are in season and I like to roast them first as this makes them sweet and soft. Beetroot, butternut, carrots, fennel and brussel sprouts are perfect candidates for roasting. The heat of the roasted vegetables will also tend to wilt the sturdy greens which in turn allows for easier digestion.
3. Now to provide some bulk to your winter salads, I add some grains, about a third to half a cup should do it. My favourites are quinoa, brown rice, barley, freekeh, even toasted wholewheat croutons. Adding whole grains not only provides texture and flavour they also provide you with B vitamins which are important for increased energy levels and fiber which keeps you satisfied for longer.
4. Now it’s time for some protein. We’re all accustomed to using chopped chicken or shredded tuna as our go-to protein but there are other options which will provide the staying power that protein provides. How about a boiled egg or two or for a vegetarian option, what about trying some seeds or nuts? 1 tablespoon of sunflower seeds has 1.5 grams of protein and 1 tablespoon of almonds has about 2 grams of protein which makes them perfect for sprinkling over your salad.
5. All you need now is some dressing. A basic vinaigrette goes with almost all salads, just remember to use a good quality olive oil. Not only does the oil provide extra flavour, the fat helps you absorb certain nutrients like beta carotene.
There you have it, the perfect winter salad formula, and you can find great recipes to practice your new skills in my book All Sorts of Salads or have some fun creating your own, based on these suggestions. Feel free to let me know how you go by leaving me a comment.
