Layered Salad

Get your creative juices flowing, recycle an old jar and fill yourself with nutrients! Follow the simple set-up below. We have included our 3 favorite recipes drawing on Greek, Japanese and Mexican flavours — and we encourage you to get experimenting. The combinations are endless!


Layer salad (bottom to top)

1. Dressing of your choice

2. Sturdy veg + fruit

3. Proteins

4. Grains, nuts + seeds

5. Greens


  1. Dressing

Make up a small jar of vinaigrette-style dressing for the week, shake to combine with a touch of salt and pepper, then use 1–2 tablespoons per salad:

e.g. Greek — 3 Tbsp lemon juice, 3 Tbsp white wine or apple cider vinegar, 2½ Tbsp extra-virgin olive oil, 2 tsp wholegrain mustard, 1 tspn minced garlic, pinch of dried oregano

e.g. Japanese — 2 Tbsp soy sauce, 2 ½ Tbsp rice vinegar, 2 Tbsp water, 1½ tsp honey, 2 Tbsp extra-virgin olive oil, 1 tsp sesame oil

e.g. Simple citrus or balsamic — 3 Tbsp lemon or lime juice or balsamic vinegar, 2 Tbsp water, 2 Tbsp extra-virgin olive oil

2. ‘Sturdy’ Fruit + Veg

½ cup diced mixture of veggies that won’t be affected sitting in the dressing — e.g. tomato, cucumber, red onion, celery, capsicum, corn kernels, peas, olives/capers, mung beans, carrot ribbons

3. Proteins

1–2 servings of protein

¼ 400g can drained & rinsed legumes e.g. chickpeas, lentils, cannellini beans, mixed beans, red kidney beans

2 hard-boiled eggs

90g can tuna in spring water

100g shredded, cooked chicken

2 tablespoons crumbled feta cheese

4. Grains, Nuts + Seeds

1/3 cup cooked whole grains or seeds e.g. quinoa, freekeh, brown rice, Puy lentils, barley, farro

2 teaspoons nuts or seeds e.g. walnuts, almonds, sesame seeds, pumpkin seeds

5. Greens

1–2 good handfuls of leafy greens e.g. rocket, spinach, baby silverbeet, mesclun, shredded cabbage, pea shoots, alfalfa sprouts

1–2 tablespoons fresh herbs

To serve, turn salad out into a bowl or onto a plate, and gently toss to distribute dressing if it hasn’t already.


Greek:

1–2 Tbsp Greek, Simple Citrus or balsamic dressing, diced cucumber, tomato, red onion, capsicum, Puy lentils, tuna, feta, spinach & sliced mint

Nutritional Info 
Energy (kJ): 1358
Energy (Cal): 325
Carbohydrate (g): 17.6
Protein (g): 34.4
Fat (g): 12.4
Saturated Fat (g): 5.4
Sugars (g): 4.2

Japanese

1–2 Tbsp Japanese dressing, red onion, cucumber, peas, carrot ribbons, brown rice, shredded chicken, sesame seeds & shredded cabbage

Nutritional Info 
Energy (kJ): 1501
Energy (Cal): 359
Carbohydrate (g): 26.5
Protein (g): 31.0
Fat (g): 13.6
Saturated Fat (g): 3.0
Sugars (g): 6.0

Mexican

1–2 Tbsp simple citrus dressing, capsicum, corn kernels, red onion, tomato, red kidney beans, feta, pumpkin seeds, mesclun & coriander leaves

Nutritional Info 
Energy (kJ): 1304
Energy (Cal): 312
Carbohydrate (g): 22.0 
Protein (g): 15.0
Fat (g): 17.0
Saturated Fat (g): 6.1
Sugars (g): 6.5

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