How to build a healthy salad

In today's fast-paced world, finding meals that are both nutritious and convenient can be a challenge. However, with a little planning and creativity, building a healthy salad that is low in Points and bursting with flavour is within reach.

Here we'll explore the art of constructing a satisfying salad that not only nourishes your body but also tantalises your taste buds. By following our build-your-own guide, you'll discover a multitude of ingredients that offer a perfect balance of freshness, texture, and nutrition. From leafy greens to protein-packed additions, each component plays a crucial role in creating a wholesome meal that keeps you energised throughout the day.

To build your salad, start with a:

1. Leafy bulk base

Amount: Unlimited

• Baby spinach leaves

• Baby rocket leaves

• Mixed salad leaves or any lettuce

• Shredded baby kale

2. Add vegetables

Amount: Unlimited

• Undressed packaged coleslaw

• Roasted pumpkin, carrot, beetroot, eggplant, zucchini, tomato, onion or parsnip

• Chargrilled vegetables in brine (capsicum, eggplant)

• Canned artichoke hearts (not in oil)

• Cherry tomatoes

• Sliced celery, cabbage, capsicum or fennel

• Cooked green beans, broccolini, broccoli, snow peas, asparagus or sugar snap peas

3. Layer the legumes

Amount: ½ cup in total per meal

• Canned legumes rinsed and drained (brown lentils, chickpeas, red kidney beans, black beans)

• Cooked frozen edamame or broad beans

• Canned or cooked frozen corn

• Cooked frozen green peas

4. Choose a protein

Amount: 100g-150g in total per meal

• 1-2 hard-boiled eggs

• Canned tuna in springwater, drained

• Cooked skinless lean chicken breast fillet

• Cooked skinless lean turkey steaks

• Cooked firm tofu

• Cooked prawn

5. Dress it up

Amount: Choose 1 per meal

• 1 tbs lemon juice

• 2 tsp red wine, white wine or apple cider vinegar

• 99% fat-free plain yoghurt

• 2 tsp balsamic vinegar

• 2 tsp fat-free dressing

6. Boost the flavour

Amount: Choose 1 per meal

• 1 tsp almond flakes

• 1 tsp currants

• 1 tbs capers

• Fresh herbs

• Finely chopped green shallot or red onion

• Finely chopped

• Fresh chilli

• Bean sprouts

7. Additional extras

Amount: Optional

• 30g reduced-fat feta cheese

• ⅓ cup low-fat cottage cheese

• ¼ medium avocado

• 35g slice wholegrain bread

• 20g reduced-fat cheddar cheese

• 6 kalamata olives (sliced)

Chicken salad with coriander dressing

Combine roasted pumpkin, cherry tomatoes, cucumber, mixed leaves, chickpeas, sliced poached chicken and yoghurt mixed with chopped coriander for dressing.

Tuna salad

Combine roasted carrots, red capsicum, snow peas, mixed leaves, corn, tuna and a lemon wedge to dress.

Egg and lentil salad

Roasted eggplant, cherry tomatoes, grated carrot, steamed broccolini, mixed leaves, lentils, boiled egg and balsamic vinegar to dress.