Three sensational Spring salad recipes to take along to a BBQ
Here are three delicious Spring-inspired salads that are easy to make and will keep you focused on your health goals.
You’ll notice the ingredients are fresh, in season and support a balanced diet. Each recipe offers a mix of micronutrients (protein, carbs and fats) to help keep you feeling full for longer, and micronutrients (vitamins and minerals).
1) Mango and Prawn Salad with Pistachios
This tropical recipe is a crowd favourite. Packed with protein, vitamins and minerals, it offers a fresh mix of sweet and savoury flavours, and smooth and crunchy textures.
Prawns are fabulous sources of B vitamins, including B12 and folate which boost energy production and replenish red blood cells responsible for efficient delivery of oxygen around the body. Prawns also contain the trace minerals of zinc, selenium, and iodine to support a healthy immune system and thyroid function.
Mango is good for the soul because it tastes sweet and tropical! It’s also full of fibre for healthy digestion and contains Vitamin C which is important for forming collagen for healthy skin, along with carotenoids which support eye health.
Pistachios are high in fibre and antioxidants, plus they’re oh-so yummy — but don’t forget to check if you’re guests are allergic to them.
Ingredients:
Mango – Chopped in chunks
Whole prawns – Peeled and cleaned
A mix of green leaves – Spinach, cos lettuce, rocket
Red capsicum – Sliced thinly
Red onion – Sliced thinly
Pistachios – Halved or quartered (the choice is yours)
Fresh herbs – Coriander and basil
Dressing:
Mix freshly squeezed lime and lime zest.
Method:
- Combine salad ingredients
- Pour dressing over just before serving
2) Greek Salad with Chickpeas
This salad is as tasty as it is nutritious! Chickpeas help you to meet your daily recommended dietary fibre intake and have a low glycaemic index, causing them to digest slowly and to help you feel fuller for longer.
Enjoy the crunchy textures and fresh flavours of the cucumber, tomatoes and red onion while getting a calcium boost from the feta to support your bone density. Kalamata olives are a great source of healthy fats, including vitamins and minerals such as iron and calcium to support bone strength and heart health.
Ingredients:
Chickpeas – Either canned, rinsed and drained or from dried chickpeas soaked overnight
Cucumber – Diced
Cherry tomatoes – Halved
Red onion – Thinly sliced
Feta – Crumbled
Greek dressing:
Use either a store-bought Greek dressing or make your own fresh by mixing olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper.
Method:
- Mix the ingredients and dressing, and store in the fridge until serving
- Add feta and dig in!
3) Pea and Asparagus Pasta Salad with Goats Cheese
This cold-served spring recipe is super versatile. You can try it with a range of healthy pasta options including — spelt, chickpea, red lentil and more! We like ours served with brown rice which has a rich source of dietary fibre and contains high levels of magnesium.
The fresh vegetable ingredients of baby peas and asparagus deliver the Spring feels and increase your vitamin and mineral intake. While the zesty dressing aids digestion and contains antioxidants that are vital for cardiovascular and general health. We also love ours served with goats’ cheese for some extra creamy goodness along with a powerful combination of calcium, phosphorus and copper.
Ingredients:
Pasta of your choice – Cooked and then cooled in fridge
Baby peas – Lightly steamed and then blanched in ice water
Asparagus – Chopped, lightly steamed and blanched in ice water
Dressing:
Juice of fresh lemon, olive oil, salt, pepper, fresh dill
Method:
- Mix ingredients and dressing
- Keep in fridge until ready to serve
- Serve with feta and enjoy!
Tip: Try it served with fresh avocado for a little extra something, something.
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