BBC Good Food - 04.2020

easy health

APRIL 2020 bbcgoodfood.com 73

spring

salads

5 healthy ways

Break away from dull, leaf-based

salad bowls with these satisfying

and filling alternatives

Allotment salad with

mustard dressing

SERVES 8 - 10 PREP20 mins

COOK15 minsEASYV

Boil400g new potatoesfor

10 mins, then drain and leave to

steam-dry. Whisk together100ml

rapeseed oil,20g English

mustard,1 tbsp white wine

vinegar, apinch of caster sugar

and1 tbsp toasted mustard

seeds. Toss the potatoes and

dressing with2 bunches of sliced

radishes,1 sliced red onion,

1 sliced cucumberand asmall

handful of chopped dillto serve.

GOOD TO KNOWhealthy•vegan

PER SERVING(10) 144 kcals•fat 11g•saturates 1g•

carbs 8g• sugars 3g• fibre 2g• protein 2g• salt 0.2g

Herby potato salad

SERVES 8 - 10 PREP10 mins plus

coolingCOOK30 minsEASYV

Boil1 large bunch of basilin

a large pan of salted water for

30 seconds to wilt, remove with

a slotted spoon and leave to cool.

Add1kg halved new potatoes

and cook until tender. Meanwhile,

squeeze any water from the basil

and blitz with100ml extra virgin

olive oil,2 tbsp white wine

vinegarand1 small garlic clove.

Drain and steam-dry the potatoes,

then mix with1 large bunch of

chopped parsley. Season, toss in

the basil oil and serve.

GOOD TO KNOWhealthy•vegan•gluten free

PER SERVING(10) 168 kcals•fat 10g•saturates 2g•

carbs 15g• sugars 1g• fibre 3g• protein 3g• salt 0.2g

Minty beetroot

& feta bulgur

SERVES 2 PREP5 mins

COOK5 minsEASYV

Cover50g bulgur wheatwith

water and boil, covered, for 5 mins.

Drain and press out any excess

water. Mix with thezest and juice

of 1 orange,1 crushed garlic

clove,1 tsp cider vinegar,3 tbsp

chopped mint,3 sliced spring

onionsand4 chopped walnuts.

Add2 cooked beetroots, chopped,

and40g crumbled feta to serve.

GOOD TO KNOWhealthy

PER SERVING270 kcals•fat 10g•saturates 3g

• carbs 31g•sugars 16g• fibre 8g• protein 11g•
  salt 0.7g

Roasted asparagus

& pea salad

SERVES 2 PREP10 mins

COOK10 minsEASYV

Heat the oven to 220C/200C fan/

gas 7. Combine3 tbsp natural

yogurtwith1 tsp wholegrain

mustardand^1 / 2 tsp honey. Add

thezest and juice of^1 / 2 lemon

and season. Squeeze any remaining

juice over100g watercress. Tear

1 large slice of sourdoughinto

chunks, put in a roasting tin with

200g trimmed asparagusand

toss with 11 / 2 tbsp cold-pressed

rapeseed oil. Season and roast for

10 mins. Meanwhile, boil2 eggs for

Pea, ham hock &

watercress salad

SERVES 6 PREP20 mins

COOK5 minsEASY

Boil750g fresh or frozen peas

in a pan of salted water for 3 mins

(1 min if frozen). Drain and rinse

under cold water to cool. Whisk

7 tbsp cold-pressed rapeseed

oilwith2 tbsp cider vinegar

and3 tsp English mustard. Mix

700g cooked ham hock, shredded,

with the peas, alarge handful of

chopped parsleyand the dressing.

Top with1 bunch of sliced spring

onionsand ahandful of cress.

GOOD TO KNOWhealthy

PER SERVING454 kcals•fat 25g•saturates 5g

• carbs 12g•sugars 4g• fibre 9g• protein 42g•
  salt 0.4g

Find more

healthy salad

recipes on

bbcgoodfood.

com/recipes/

collection/

healthy-salad.

&

Experiment

by adding

different veg

to your salads.

For example,

pitted and sliced

Kalamata olives

taste great in

the beetroot

& feta bulgur,

while fennel,

celery and spring

onions would all

work well in the

allotment salad.

7 mins, adding200g frozen peas

at the end for 1 min more. Drain

and rinse under cold water to cool.

Peel and quarter the eggs. Mix the

asparagus and peas with the cress,

then toss in the dressing. Top with

the eggs and croutons, and serve.

GOOD TO KNOWhealthy

PER SERVING464 kcals•fat 18g•saturates 4g•

carbs 44g•sugars 15g• fibre 10g• protein 26g

• salt 1.2g