Looking For A Healthly Master Salad Recipe?

Posted on January 14, 2008
Filed Under Your Family, Your Health, FREEBIES |

I am a member of Cindy Rushton’s season pass (you must get it - it is so worth it! Here is the link -Season Pass).

This week we had to share our favourite healthy recipe - I thought that my Healthy Master Salad would benefit all of you - so here it is!

2008 is the year for me to transform my eating habits! I am determined to adopt a permanent healthy lifestyle!

To tell you the truth about salad eating - I am so lazy that most of the time my salads are just sliced lettuce, grated carrot, chopped cucumber and tomato chunks! In fact that is what we have had with every meal this week.

The thing that I have to watch with my salad eating is the cheese. It is so easy to grate a whole pile of cheese and smother the top of the salad with it. I can’t trust myself with the cheese so I have to omit it from my salads.

Here is a Master Salad Recipe that you can adjust to your likes and dislikes.

For ONE serving (adjust for how many people you have to cook for)

100 grams cooked chicken cut into chunks (this is the protein bit - you can choose anything really - feta cheese, cottage cheese, salmon etc)

Vegetables - like 1 sliced spring onion, 1/4 cucumber cut into chunks, small wedge of cabbage thinly shredded goes nicely with the chicken - but you can choose whatever you have in the fridge

Herbs - roughly chopped mint goes great with chicken - but you could do anything like parsley with salmon or tuna.

DRESSING - this is where we can get into trouble and pour on heaps but this dressing is low in fat and you still get that creamy flavour.

For ONE serving

1/4 cup natural yogurt
1 tsp mayonaise
condiment - like 1/2 tsp grated root ginger OR 1/2 tsp seed mustard OR 1/4 -1/2 tsp curry powder etc according to your taste and what protein you used in your salad.

Mix the dressing through your salad ingredients.

To make this into a full meal (you already have the greens and the protein) all you need is a carbohydrate. Maybe you could have hot crusty bread OR hot potato (or kumara) chunks OR couscous OR rice OR pasta and mix them through (well maybe don’t mix the bread through the salad!)

Enjoy!!
p.s. The inspiration for this master recipe came from Carolyn Gibbson from Kiwi Kiss weight loss program and other health recipe books.

Rachel Larkin