Salad Days

Laura Bird shows Lifestyle how to make salads healthy and interesting:

The green stuff. We’ve all been there. You’re stood in the fruit and veg aisle of Tesco staring with a glazed expression at an iceberg lettuce thinking “is this worth the 56p investment?” (other popular thoughts including “what in God’s name is Pak Choi” and “that cauliflower isn’t going anywhere near my mouth unless it’s smothered in cheese”) worse still leaving with a naive basketful of green that begins its journey to brown (and in some severe cases, black) back in the Butlins for bacteria that is the student fridge. With exam season upon us and money as tight as ever for us students, it seems appropriate that we arm ourselves with sturdy Tupperware and fill it with green for those long library sessions (if you already own Tupperware, gold star) rather than opting for inevitably disappointing and hilariously named café sarnies (houmous-be-kidding me?). But all too often these lovingly prepared punnets of wellbeing lie at the bottom of our bags, just not filling the Papa John’s shaped hole after four hours of tolerating the angry typists and heavy breathers on floor 5.

Well, salad-haters of Warwick, I have news. Salads can be interesting. Salads can be tasty. And Salads can be UNHEALTHY. Yeah. That’s right. Ever checked the calorie content of a packaged salad with dressing? In most cases you’d do better to have a sandwich. How about that, junk food just got green. So without further ado, here are some unpretentious ways to make salads more interesting without needing to extend your overdraft. We’re not in Masterchef territory here: there won’t be any purées, foam or jus. Just some ingredients you wouldn’t normally whack in with your anaemic value tomatoes (you know, the ones that are meant to be red but are arguably a confusing baby pink colour). Here are a few suggestions:

1. Texture. Pine nuts cost just over £1 for a huge bag and either roasted or straight will add a satisfying bite to your salads. If you’re worried you won’t use them other than for salads they can also be baked into cakes and flapjacks and work well in pasta dishes.
2. Something sweet – Pomegranate seeds work well with mint, carrots or squash, goat’s cheese, orange juice and darker meats.  A whole pomegranate costs £1.50, although there are usually a few in clearance sections for less, and this will provide you with enough seeds to dress at least 2 salads.
3. It’s all about the dressing – try mixing your own! (it’s easier than you think.) For a classic dressing mix olive oil with balsamic vinegar. For something different, try adding to this mixture 1 tbsp soy sauce, 1 red chilli, 1 garlic clove and 1 tsp clear honey for something with a real bite.
4. Always add cheese. Feta, Mozarella, Brie… anything you can get your hands on. Most good supermarkets do a ‘value’ version under a different name (feta is often renamed as “salad cheese”) do not let this put you off! Your salads will suddenly become a whole lot more filling, nutritious and satisfying. Try combining roasted sweet potato, spinach and feta cheese. You won’t be disappointed, and it’s cheap as anything.
5. Invest in couscous. And add literally anything. Pesto, raisins, mint, chocolate… (the last one was a joke, but who knows, this might be the next big thing in the culinary world)

So give salads a go this term- even if you make one and then go back to the sausage sandwiches, you’ll be able to smugly produce your concoction at lunch time with the satisfaction of being that little bit healthier- even if you end up with dominoes for dinner. It still counts. Why not try this Lifestyle favourite?

Pomegranate Salad Recipe (Serves 2. £1.39 per serving)

2 Carrots (18p)

Small can chickpeas , drained and rinsed (45p)

1 small orange zest and juice (20p)

50g goat’s cheese (50p)

Small bunch of mint , roughly chopped (45p)

Pomegranate seeds (75p)

1tsp cumin seeds (if you have any)

1 tbsp olive oil

Serve with pitta bread to bulk it out

Toss the chopped carrots with oil, salt and orange zest and roast until tender and catching at the edges. Add a drop more oil and mix with chickpeas and orange juice, scattering cheese, pomegranate, and herbs. Works warm or cold.