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IN SEASON


ASPARAGUS An excellent source of vitamin K, B1, B2, C, and E, asparagus is also packed full of dietary fi bre and can be grilled, blanched or roasted.


C e


CHICKPEAS Perfect for packing in the protein, try roasting chickpeas in a little oil and spices until crispy. T ey add delicious fl avour and texture when scattered over salads.


A B D


ATES add sweetness to salads as well as promoting healthy digestion and have


a high level of magnesium which is an anti-infl ammatory.


BEETROOT Grated into a salad raw, or cut into wedges and roasted for extra sweetness, beetroot is a great source of iron and is said to lower blood pressure.


J


of Salads & Superfoods


AZ to


Eat yourself healthy with our inspirational guide to delicious, nutrition-packed ingredients. From griddled asparagus to


zesty lemon and everything in between, we have all you need to know about eating well this summer.


EGGS Eggs are a good source of protein with low amounts of fat – ideal for vegetarian salads to help achieve a balanced diet.


H G


GRAINS High in fi bre and protein, grains are a healthy way to bulk out salads and keep you feeling fuller for longer, but make sure you stick to nutrient-rich whole grains.


F


HERBS Fresh herbs off er vibrancy and fl avour and will ensure you don’t get bored of eating salad. If you have lots of leftovers beginning to wilt, make a middle-eastern inspired tabbouleh salad that traditionally combines mint, parsley and coriander.


12 | THE WEST COUNTRY FOODLOVER I ICEBERG LETTUCE


Low in calories and incredibly robust, Iceberg lettuce is a great base to any salad. Try cutting into large wedges with the root still attached and char on a barbecue for a little variation.


FETA Feta supplies key vitamins and minerals as well as containing less saturated fats than most other cheese. Sprinkle a little on your salad but be reserved as it is still relatively high in calories.


M O


JALAPENO PEPPERS Add a little kick to your everyday salads with a sprinkling of fi nely diced Jalapeno peppers. Jalapenos contain a chemical known as capsaicin, which is what gives the peppers their hot properties.


KALE Deemed recent superfood status, kale is very high in nutrients and very low in calories, making it one of the most nutrient- dense foods on the planet. Try crisping it up in the oven to give your salad a little texture.


of calcium. They are particularly rich in lean protein and a great fl avour carrier. Purchase pre-cooked lentils for convenience and toss through roasted vegetables and dressed leaves.


L


MUSHROOMS With their meaty texture and impressive protein levels, Portobello mushrooms in particular are


great for vegetarian-friendly salads. Grill or roast for a more intense fl avour; these mushrooms are great on the barbie.


NUTS The unsaturated fats in nuts are great for your heart. As a good source of protein, they are perfect for


topping veg-based salads and help keep you feeling fuller for longer. While they are a little high on the calorie front, they are nutrient-dense which means you get a big nutritional bang for your calorie buck!


OILY FISH Oily fi sh such as salmon off ers plenty of omega-3 fatty acids that are essential to a healthy heart. An ideal salad topper, it is recommended that you eat at least one portion of oily fi sh a week.


POMEGRANATE Common place in middle-eastern cooking, these little gems not only look stunning atop a salad but they are full of antioxidants, vitamin C and potassium. Pomegranates also off er sweet and sour notes to salads and are perfect alongside grilled meats and cheese, such as halloumi and feta.


K


LENTILS A rich source of dietary fi bre, lentils are also a great source


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