Fresh Air Blog RSS  

Hearty and Healthy Winter Salads

Wednesday, May 2016

Don’t relegate salads to just the warmer months - we love salads all year round! Nutrient dense and super tasty, these favourites are perfect for a weekday lunch or a simple dinner, no matter the season.

Taco Salad


  • 1 Tbl olive oil
  • 1 cup of shredded grilled or roasted chicken
  • 5 cups chopped lettuce
  • 1/2 cup corn kernals
  • 1/2 cup canned kidney beans, drained and rinsed
  • 1 tomato, diced
  • 2 Tbl chopped fresh coriander
  • 1 avocado, diced
  • 1/4 cup grated tasty or cheddar cheese, for garnish
  • 1 tortilla, lightly toasted and cut into strips for garnish
  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • Zest of 1 lime
  • 2 Tbl freshly squeezed lime juice
  • 2 tsp honey
  1. Whisk together the olive oil, apple cider vinegar, lime zest and juice, and honey in a small bowl and put it to one side.
  2. Place lettuce in a large bowl and top with shredded chicken, corn, beans, tomato and coriander. Pour the dressing on top of the salad and gently toss to combine. Stir in avocado.
  3. Serve immediately, garnished with cheese and tortilla strips – and enjoy!


Green Goddess Salad



  • 450g broccolini
  • 450g broccoli
  • 1 lemon, zest and juice
  • 1 leek
  • 3 Tbl olive oil
  • Freshly cracked black pepper, to season
  • 3 cloves garlic
  • 200g fresh spinach, chopped
  • 3/4 cup flat leaf parsley, chopped
  • 3/4 cup flaked almonds, lightly toasted in a pan
  • 1/2 cup feta
  1. Preheat oven to 240°C.
  2. Cut the broccoli and broccolini into 5cm chunks, and slice the leek thinly. Toss the veggies with the olive oil, pepper and lemon zest.
  3. Slice the garlic cloves as thin as possible. Spread the broccoli mix out in a large roasting pan (don’t squish it in as you don’t want the greens to steam in their own moisture) and sprinkle over the garlic slices.
  4. Bake for 12 minutes.
  5. Add the spinach, almonds, parsley and lemon juice. Toss in the pan so that the heat wilts the spinach and the liquid is distributed. Crumble the feta cheese on top before serving, and enjoy.


Roast Beetroot and Pumpkin Salad


  • 1 beetroot
  • ½ pumpkin (kent or jap varieties are great for this one)
  • 1 red onion
  • 1 sweet potato
  • 1 Tbl olive oil
  • 1 handful rocket
  • 30g reduced-fat feta
  • 1 Tbl walnuts, chopped
  • 1 Tbl balsamic vinegar
  1. Pre-heat oven to 180˚C.
  2. Peel the vegetables and chop into 5cm wedges or chunks (hint: disposable gloves prevent pink fingers when peeling beetroots). Place the vegetables on a roasting tray, drizzle with half the oil and toss to coat evenly. Bake for 30 minutes, turning the vegetables at the half way point.
  3. Place the rocket, feta and walnuts into a bowl. Add the roasted vegetables, the remaining oil and balsamic vinegar, toss well and serve immediately. Enjoy!


Honey Carrot, Quinoa and Pistachio Salad


  • 1 cup uncooked quinoa
  • 2 carrots,
  • 2 Tbl honey
  • 2 tsp ground cumin
  • 1/4 cup (35g) shelled pistachios
  • 2 Tbl olive oil
  • 1 tsp ground paprika
  • 1 lemon, zest and juice
  • 1/2 cup fresh mint leaves
  • 1/2 cup fresh coriander leaves
  • 100g marinated feta, crumbled
  1. Preheat oven to 200C and line a baking tray with baking paper.
  2. Cook quinoa as per packet instructions.
  3. Peel the carrots and slice thinly.Combine with 1 1/2 Tbl of the honey and ½ tsp of the cumin and cook for 15 minutes, or until they start to caramelise - turning occasionally.
  4. Toast the pistachios lightly in the oven on a baking tray – this takes approximately 5 minutes.Coarsely chop the toasted pistachios.
  5. In a small saucepan, cook the paprika and remaining cumin in the oil over a low heat for 1 minute then remove from heat. Whisk in the lemon juice and remaining honey.
  6. Combine the cooked quinoa, carrot, pistachio, mint and coriander and drizzle with the paprika mixture. Toss to combine, top with feta and sprinkle with lemon zest.

Tasty, full of the good stuff, hearty enough to satisfy even on a cold winter's day - and not a single mention of kale! (Not that there's anything wrong with kale...)



Leave a comment

Hearty and Healthy Winter Salads