With the weather improving it’s time to eat a little lighter, and make use of all the delicious veggies that are now coming in season. If you want something healthy full of crunch and protein, then this is the perfect salad.
Ideal for lunch or as a side dish, this salad has lots of colour and fresh flavours (don’t skimp on the herbs). If you don’t already do it, window boxes full of herbs will transform how you cook and eat. The dressing has some Asian flavours for a little extra zing, but if it’s not your thing you can leave out the miso and ginger.
75 Grams Green lentils (dry weight, or use 1 Can of ready cooked lentils)
150 Grams Bulgar wheat, dry weight (you can also use cous cous, barley or whatever grain you prefer)
2-3 Scallions/spring onions (finely chopped)
1 Courgette /zucchini (grated)
75 Grams Cucumber (seeds removed, and chopped into 1 cm chunks)
1 Apple (chopped into 1 cm chunks and cover with some od the lemon juice for the dressing to stop it going brown)
1 Carrot (grated)
1 Handful Parsley or mint (chopped)
1 Handful Coriander (chopped)
I Tbsp Pumpkin seeds
Salt and pepper
1 Lemon (juiced)
2-3 Tbsp Oil
1 Tbsp Grated ginger
1 Tsp Miso paste
Cook the lentils and Bulgar wheat according to the instructions on he packaging, set aside and allow to cool. If you are using pre cooked lentil just drain them
Combine all the salad ingredients in a large bowl.
In a small bowl, mix all the dressing ingredients together and drizzle over the salad ingredients
Mix well and add salt pepper if you think it needs it.
This pie is very satisfying but still quite light and a good way to get your daily dose of veggies.
I use frozen spinach, because it’s cheaper and a kilo of fresh spinach will take up half your kitchen, make sure to squeeze out as much water as possible so the pie won’t be soggy. Fresh herbs add flavour, and while dill is traditionally used, I used parsley and mint which are also used in some parts of Greece.
Filo pastry can be bought in most larger super markets. Make sure to cover the pastry with a slightly damp tea towel to stop it drying out when you are making the pie.
The pie can be eaten hot or cold and can live in your fridge for 2-3 days. It’s great as a lunch dish served with some salad or as a side dish.
1kg Frozen spinach (defrosted, and all excess liquid squeezed out)
Handful of finely chopped parsley and mint
250 Grams Filo pastry
200 Grams Feta style cheese (crumbled)
1 Leek or bunch of scallions/spring onions (finely chopped)
1 Tbsp Oil
25 Grams Butter (melted)
Salt and pepper (to taste)
2 Tbsp Sesame seeds (optional)
Preheat the oven to 180 degrees (Celsius)
In a large pan, heat the oil over a medium heat and fry the leek until soft. Set to one side and allow to cool
Add the drained spinach to a large bowl and loosen up with a fork. Stir in the eggs, feta, herbs leeks and seasoning. Stir until combined
Grease a 6 x 9 in baking tin and line with sheets of filo pastry, brush each sheet lightly with butter before topping with another sheet (lay 5-6 sheets of filo pastry as a base)
When the tray is lined, spread the spinach mixture evenly across the base. Fold in any overlapping pastry and top the pie with the leftover sheets of pastry (brush each sheet lightly with butter before topping with the next.
Sprinkle with sesame seeds, and bake in the oven for 25-30 minutes until brown and crispy
I usually find sandwiches a bit meh!, but I love these. I make these as pinwheel sandwiches, which is basically a tortilla rolled up and cut into slices. They are nice for parties, or just because you want to fancy up your lunchbox.
The filling is packed full of flavours from America’s South West, black beans, corn, coriander (cilantro) etc. This makes it full of colour, crunch, fibre and flavour.
I used full fat sour cream and cream cheese, but you can use lower fat versions. This sandwich filling also makes an amazing topping for baked potatoes, or stirred into left over pasta to make a salad.
400 Gram Can Sweet Corn (drained)
400 Gram Can Black Beans (drained and rinsed)
1 Large red pepper (chopped into 1cm cubes)
2-3 Scallions/spring onions (finely sliced)
2 Tbsp Coriander (Finely chopped)
150 Grams Cheddar Cheese (grated)
2 Tsp Smoked Paprika
1 Tsp Chilli Powder
1 Tsp Salt
200 Grams Sour Cream
200 Grams Cream Cheese
Add all the ingredients to a large bowl and stir until well combined
Spread 2 large spoonfuls of the filling on a tortilla, and roll the outside edge inwards tightly
I know I harp on about it, but I hate food waste. So when I found some discounted tomatoes in the supermarket that were too soft for salads I decided to make soup.
Tomatoes are roasted with some onion in the oven to bring out their flavour. I always try to cook more than one thing at a time so using the oven is more cost effective, so it’s the perfect excuse to whip up a cake too if feeling like it (I always feel ready for cake)
For the best lunch ever, team it up with a grilled cheese sandwich
500 Grams tomatoes
2 onion (cut into quarters)
2-3 Cloves of garlic
1 Tbsp Oil
500 ml Vegetable stock (I used a stock cube dissolved in 500ml of boiling water)
1-2 Tbsp Basil leaves
1 tsp Cider vinegar
Salt and pepper to taste
Preheat your oven to 180 degrees (Celsius)
Add the tomatoes, oil, and onion to an oven proof dish and roast for 30-40 minutes or until the tomatoes have blistered. Remove and discard the skin from the garlic
Add all the ingredients to a blender and pulse until smooth. Check the seasoning and add salt and pepper if you think it needs it.
Sometimes random things pop up on your social media feed and this was the “Friends” salad, apparently the female cast members all ate the same thing every day for lunch for 10 years.
I followed the recipe provided by icecreamandneondreams.com and I have to say it’s very tasty (maybe not eating it every day for 10 years), but definitely worth including in your salad or lunch dish rotation.
Needless to say its very healthy with plenty of fibre and protein and full of lovely flavours that compliment each other. Like any salad you can play with the ratio of ingredients depending on your taste
The original salad doesn’t have any dressing, but you can also add some olive oil and lemon juice if you think it needs it.
250 Grams Bulgar Wheat (dry weight cook according the instructions on the packet)
1 Large or 2 small Cucumbers
400 Gram Tin of Chick Peas
1 Small red onion (finely sliced)
200 Grams Feta Cheese (crumbled)
50 Grams Shelled Pistachios
2 Tbsp. Fresh mint (chopped), or 2 tsp dried mint
2 Tbsp. Parsley (chopped)
Cook the bulgar wheat according to the instructions on the packet and allow to cool
Cut the cucumber in half lengthways and scoop out and discard the watery seeds on the middle. Cut each half in half again and slice into 1 cm slices (you can make them chunkier if you prefer)
Drain the chick peas and add to a large bowl along with all the other ingredients and mix well. Have a taste and add some salt and pepper if you the salad needs it
Sometimes if you’ve been overindulging your body tells you to eat something healthier. When that happens, this what you should be eating. Packed full of flavour and protein these little falafel are great as the protein element of a main meal or in wraps for a tasty and filling packed lunch. These falafel are baked rather than fried, which helps make them even healthier.
I made these with cannelini beans, (I thought I had chickpeas in the cupboard, but you could probably use any type of tinned beans). These are also gluten free and suitable for vegans.
400 Gram Can of cannelini beans or chickpeas
2 Tablespoons Porridge oats
Juice of 1/2 a lemon
1 Tablespoon Tahini
2 Cloves of garlic (roughly chopped)
100 Grams Spinach
1 Teaspoon Salt
Handful of Coriander or parsley (toughly chopped)
Tablespoon Sesame Seeds (optional)
Oil for spraying
Preheat your oven to 180 degrees (Celsius)
Add all ingredients (except the sesame seeds) to a food processor and blend until you have a smooth mix
Line a baking sheet with parchment, the falafel mix should be quite soft, so I used a tablespoon to scoop the mix on the baking sheet.
Sprinkle with sesame seeds if you are using them and bake for 15 minutes before turning them and bake for another 15 minutes