5 Super Spring Salads

Savour spring with vibrant delicious salads packed with colourful fresh fruits and vegetables. Be inspired with these five simple super spring salads that will nourish your mind and body with an abundance of nutrients that will make you feel fantastic during this season.

The beauty of spring is it motivates many to incorporate more raw fresh vegetables to the plate as produce becomes in season. Take advantage of local and seasonal produce as it will be cheaper and better quality, whilst also tasting amazing. Meals that incorporate a wide variety of fruits and vegetables will benefit your health and fitness goals as they will help you to feel energised, healthy and fit.

Here are five recipes for spring salads to enhance your palate using fresh healthy produce.

Kale and Carrot Salad with a Lime Tahini Dressing

Prep Time: 15 to 20 minutes | Serves 1

Ingredients

For the salad:

• ½ head of lettuce
• Handful of kale
• 1 carrot, grated

For the dressing:

• 1 tbsp tahini
• Juice of ½ lime
• 1 tsp honey

Method

1. Add roughly chopped lettuce and kale to a bowl.
2. Add the grated carrot to the greens and mix the veggies together.
3. To make the dressing, add all of the ingredients together in a small bowl and mix until thoroughly combined.

   

4. Either stir the dressing into the veggies or add on top of the salad.
5. Enjoy this salad on its own or paired with your preferred protein and carbs.

Tomato, Courgette, Rocket and Olive Salad

Prep Time: 10 minutes | Serves 1

Ingredients

• 2 salad tomatoes
• ½ courgette (zucchini)
• Small handful of Kalamata olives
• Big handful of rocket (arugula)
• Drizzle of olive oil
• Optional: add a drizzle of balsamic vinegar and season with salt and pepper

Method

1. Using a peeler slice the courgette into ribbons, then add to a bowl.
2. Slice the tomatoes, add to the bowl.
3. Add the olives to the bowl.
4. Add the rocket (arugula) to the bowl.
5. Drizzle the olive oil over the veggies and olives. Add the optional ingredients if using.
6. Mix everything together and serve with preferred protein and carbs.

Orange, Strawberry and Cashew Salad

Prep Time: 15 minutes | Serves 1

Ingredients

• 1 orange
• Small handful of strawberries, sliced
• Small handful of cherry or plum tomatoes
• Small handful of cashew
• Big handful of green leaves (pick one or a mix of lettuce, kale, spinach)
• Optional: juice of ½ lemon or lime

Method

1. Add the roughly chopped greens to a plate.
2. Slice the tomatoes in half and place on top of the greens.
3. Add the strawberries.
4. Peel the orange and place the segments on the salad.
5. Sprinkle the cashews on top.
6. Squeeze the lime or lemon juice if you desire.
7. Eat this salad as it is or serve with preferred protein and carbs for a dinner.

Quinoa, Peas, Watercress and Seed Salad

Prep Time: 5 minutes | Cooking Time: 20 to 25 minutes | Serves 1

Ingredients

• 40g quinoa, uncooked
• 80g frozen garden peas
• Big handful of watercress
• ½ tbsp. hemp seeds
• ½ tbsp. pumpkin seeds
• Optional: juice of ½ lemon or lime

Method

1. Add the quinoa to a pan with 1 to 2 cups of water. Then allow it to boil for 15 to 20 minutes until the grains are soft and fluffy. You may need to add more water to the pan as it cooks, so keep an eye on it.
2. When the quinoa is almost cooked with water still in the pan add the frozen peas and continue to cook for 5 minutes.
3. Once the quinoa and peas are cooked add to a bowl.
4. Add the seeds and watercress and stir through.
5. Optional: Squeeze lemon or lime juice if you desire.
6. Delicious with homemade potato wedges!

Avocado, Tomato and Greens Salad

Prep Time: 10 minutes | Serves 1

Ingredients

• ½ avocado, ripe
• 2 medium salad tomatoes
• Big handful of rocket (arugula)
• Big handful of spinach
• Optional: juice of ½ lemon or lime, a drizzle of olive oil and balsamic vinegar

Method

1. Add the rocket (arugula) and spinach to a plate.
2. Slice the tomatoes and top on the greens.
3. Slice the avocado and top on the greens.
4. Squeeze the lime or lemon juice, and add the olive oil and balsamic vinegar if you desire.
5. Delicious served with a baked potato (white or sweet).

Indulge in these fresh delights this spring! Which recipe will you try first?