Hello, everyone! I’m Trisha Lewis, a former executive head chef and now the proud owner of the Instagram page trishas.transformation. As I continue my weight loss journey, I’ve learned that it’s not about focusing on what I can’t have; it’s all about celebrating what I can enjoy. By incorporating more fresh, locally grown, in-season fruit, vegetables and vibrant salads into my meals, I not only nourish my body but also enhance my overall well-being.
The power of fruit and vegetables
Eating more fruit and vegetables isn’t just about health; it’s about adding flavour, colour, and texture to your meals. Fruit and vegetables are packed with vitamins, minerals, and antioxidants, making them essential for a balanced and healthy diet. My goal is to show you all how exciting and delicious salads can be, how quick and easy they are to prepare and how adaptable they are no matter the time of year.
The mindset shift: What can I add?
As I embrace a healthy lifestyle, I’ve shifted my focus from what I can’t eat, to what I can add to my meals to make them more enjoyable. This mindset has transformed my approach to food. Instead of depriving myself of certain foods, I like to explore the range of fresh, local, and in-season fruit and veggies available to me. This improves not only the taste, but the nutritional profile of my meals
Colour: A colourful plate is a happy plate! Different hues often represent various nutrients. So, remember to eat the colours of the rainbow when it comes to selecting fruit and veg.
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Crunch: Texture plays a huge role in food enjoyment. So why not add in crunchy ingredients like nuts, seeds, or crispy vegetables to make your salads even more satisfying.
Flavour: Don’t shy away from herbs, spices, and dressings. A well-seasoned salad can be a flavour explosion that keeps you coming back for more.
With the change of seasons, it doesn’t mean that tasty salads are no longer on the menu. You can still enjoy healthy and delicious salads all year round by using seasonal ingredients and warming flavours.
Leafy Green Salad with Chicken and Bacon
Here’s a vibrant salad that combines all these tips, ensuring you get your fruit and veg along with a delightful mix of flavours, all in one tasty dish!
Salad Mix
- 100g rocket
- 100g spinach
- 100g kale
- 10 cherry tomatoes, quartered
- 75g smoked bacon lardons
- 1 cooked beetroot, diced
- 50g walnuts
- 1 green apple, cut into julienne strips
- 2 scallions, sliced
- 60g feta cheese, crumbled
- ½ red onion, sliced
Dressing
- 60ml olive oil
- 10ml maple syrup
- 3 tsp wholegrain mustard
- Sea salt and black pepper to taste
Chicken
- 200g chicken breast
- 2 tsp sesame oil
- 1 clove garlic, minced
- Juice and zest of one lime
- 1 tsp ginger purée
- 2 tsp cayenne pepper
- Sea salt and black pepper to taste
Method
- Marinate the Chicken: Combine the chicken breast with sesame oil, garlic, lime juice and zest, ginger purée, cayenne pepper, salt, and pepper in a bowl. Store in the fridge and leave to marinate overnight.
- Cook the Chicken and Bacon: Panfry your chicken and add in some water to help it cook. Add in your bacon and walnuts towards the end and cook until chicken is cooked through. Allow to cool slightly before slicing the chicken into large strips.
- Prepare the Salad: Blanch the kale in salted boiling water for a couple of minutes, then drain. Slice the scallions, cut the apple into julienne, dice the red onion and beetroot, and quarter the tomatoes.
- Assemble the Salad: In a large bowl, combine the rocket, red onions, spinach, kale, cherry tomatoes, beetroot, walnuts, scallions, and crispy bacon. Crumble in the feta cheese.
- Make the Dressing: Whisk together the olive oil, maple syrup, wholegrain mustard, salt, and pepper. Remember, a great salad is coated, not drowned, so add the dressing slowly and toss gently.
- To Serve: Top the salad with slices of the cooked chicken, bacon and enjoy this colourful, flavourful, and nutritious salad, packed full of fresh, locally grown, in season fruit and veggies!
Let me know how you get on with this salad and enjoy!
