Menu
Cart

Salad

Allotment Chopped Salad

Chopped Allotment Salad

,

This recipe came about, one, because it was far too hot to switch on the oven or hob, and two, to use up what random bits of veg I had left in my fridge. 

I love the idea of a chopped salad where everything is a mouthful and can be eaten whilst sitting in the garden, taking in the beautiful weather with a drink in one hand and fork in the other. 

I have gone on to make this multiple times using roughly 400g of veg. Think broccoli, cauliflower, peppers, courgettes, baby sweetcorn, spinach, red onion, olives…the choices are endless. To make this a composite meal, you could add a tin of pulses (try chickpeas, butterbeans, kidney beans), chicken, salmon, tuna etc.

It can easily be doubled to feed four.

Chopped Allotment Salad

Joanne Iceton
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Main Course, Salad, Side Dish, Snack
Servings 2

Equipment

  • Chopping board or surface
  • Sharp knife see 'Tip'
  • Bowl
  • Measuring Spoons
  • Jar or small bowl

Ingredients
  

Salad

  • 1 small carrot scrubbed (about 100g), halved lengthways
  • 10 radishes trimmed then halved
  • 1/2 cucumber halved lengthways
  • 1 medium tomato sliced or 5 cherry tomatoes, halved
  • 4 spring onions trimmed
  • 1 little gem lettuce washed and root removed
  • Handful fresh mint

Dressing

  • 1 tbsp. cider/white wine vinegar
  • 6 tbsp. unrefined rapeseed/olive oil
  • 2 tsp. wholegrain/Dijon mustard
  • 1 tsp. honey
  • 1/4 tsp. salt

To Serve

  • Handful pumpkin/sunflower seeds optional

Instructions
 

  • Add all of the salad ingredients to a large chopping board and roughly chop into 1 cm size chunks. Pop the chopped veg in a large bowl.
  • Either add all of the dressing ingredients to a small clean jam jar and shake well, or whisk together in a small bowl. Pour over a couple of tablespoons over the salad just before serving then sprinkle over the pumpkin/sunflower seeds if using. You can always add a little more if needed. You want the dressing to just coat the salad not drown it!
  • This salad is best served as soon as you pour over the dressing otherwise, the lettuce tends to go soggy. If serving later, just keep the dressing separate.

Notes

Tip: If you use a large chef’s knife, this is easier as the slight curve of the blade allows you to make a rocking motion. Cutting the veg in half first not only prevents the food from rolling about (so is safer), but also, this makes it easier to chop
This brightly coloured salad is a treat for the eyes and tastebuds. The crunchy veg and seeds along with the tangy dressing and mint makes this dish refreshing and an ideal side salad. Toss through some crumbled feta, chopped cooked bacon/butter beans/chicken/egg with some crusty bread and you have a complete dish
 
 
Keyword salad

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

Nutritional Benefits:

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of  certain cancers, lower the risk of  infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight.

Radishes, like broccoli, cabbages and cauliflower, are part of the cruciferous vegetable family. These vegetables are high in phytochemicals which have cancer and other disease fighting qualities. In fact, in Chinese medicine, they are used to provide kidney, liver and digestive support. They are also a source of potassium (helps to reduce high blood pressure), vitamin C (necessary for the growth, development and repair of all body tissues)  and folate (for healthy red blood cells).

Cucumbers are members of the squash family which includes pumpkins. They are rich in potassium, magnesium (helps to regulate blood pressure, energy production, blood sugar balance and mood disorders).

Tomatoes are extremely rich in antioxidants lycopene (anti cancer) and beta      carotene as well as potassium and vitamins C and E.  Adding fat (as in olive or rapeseed oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further, as does cooking.

Pumpkin seeds are nutritional powerhouses which are rich in protein, zinc (an antioxidant mineral which boosts the immune system), iron (important for healthy blood cells and energy  levels), omega 3 fatty acids, antioxidants, magnesium, selenium, calcium and many  other nutrients . They also contain heart healthy polyunsaturated fatty acids and can  benefit your heart, liver and immune system as well as helping to fight the onset of  diabetes. They also  contain tryptophan; an amino acid which is needed by the body to produce serotonin. This brain chemical helps regulate mood, appetite, digestion, sleep and memory. Low levels are linked to depression

 

 

 

 

Bagged Salad Pesto (3)

Bagged Salad Pesto

, , , ,

Consumers throw away over 40% of bagged salad each year. That’s the equivalent of 37,000 tonnes or 178 million bags!

If you do buy bagged salad and not using straight away, take them from the bag and pop in an airtight container lined with kitchen paper. This will absorb excess moisture. Do not pack too tightly as that will just invite spoilage. If you see any slimy/extra limp leaves, remove them.

Alternatively, why not try this very simple pesto. Pesto does not have to be made from basil; anything that is pounded in a mortar and pestle  (or blended) can be called a pesto. For this recipe, I used rocket for its peppery flavour, but you can also use watercress, spinach or a mixed bag, though it doesn’t really work with iceberg lettuce (it doesn’t have much flavour). I have foregone the traditional pine nuts for something a lot less expensive; sunflower seeds and swapped the parmesan for nutritional yeast to make this vegan friendly. Feel free to use parmesan if wished, or as I have done in the past, very finely grated extra mature cheddar (again, a lot less expensive!)

Pesto can be used as a dip, as I have shown here, mixed into pasta, potatoes (try mixing with potatoes before roasting – delicious!), smeared over chicken or fish before baking or as a spread on toast then topped with a poached egg. It also livens up salads.

BAGGED SALAD PESTO

Joanne Iceton
A zingy, delicious recipe, suitable as a dip or dressing
Print Recipe Pin Recipe
Prep Time 10 minutes
Course Appetizer, Salad, Side Dish, Snack

Equipment

  • Food blender or use a pestle and mortar
  • Scales
  • Measuring Spoons

Ingredients
  

  • 80n-100 g green salad leaves e.g. rocket, watercress, spinach, mixed bag or use soft herbs
  • 60 ml unrefined rapeseed or olive oil
  • 1 lemon, juiced about 30ml or 2 tbsp
  • 2-3 garlic cloves or use 2-3 tsp garlic paste
  • 3 tbsp nutritional yeast or finely grated parmesan or extra mature cheddar
  • 2 tbsp sunflower seeds or you can use pine nuts
  • 1/4 tsp salt

Instructions
 

  • Pop all of the ingredients in a food blender and blend away, as simple as that! Alternatively, you can pound this down in a pestle and mortar.
  • If you want a thinner sauce type pesto, add an extra 20ml or oil or water.
  • This pesto will keep in an airtight container for a few days in the refrigerator. Pour an extra layer of oil over the top to make it last a bit longer.

Notes

Pesto can be used as a dip, as I have shown here, mixed into pasta, potatoes (try mixing with potatoes before roasting - delicious!), smeared over chicken or fish before baking or as a spread on toast then topped with a poached egg.
It also livens up salads.
 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

Nutritional Benefits:

Watercress is a powerhouse of  nutrients providing good amounts of  vitamin A, C (immunity and wound  healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals that may reduce or minimise the risk of certain cancers.

Rocket leaves are rich in antioxidant carotenes and lutein which helps to protect eye health. It is also a source of calcium, essential for healthy bones.

Both watercress and rocket belongs to the brassica vegetable family, which may help to prevent chronic  diseases, including  cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers. The  antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.

Sunflower seeds are rich in the antioxidant vitamin E and may help to protect us from inflammatory conditions such as asthma and rheumatoid arthritis

The sulphur compounds in garlic offer many health benefits from helping to minimise the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers, and is a natural antibiotic, antiviral and  antifungal food.

 

 

Warm Moroccan Carrot Salad

Warm Moroccan Carrot & Chickpea Salad

, , ,

As the leaves turn beautiful shades of orange and gold and slowly drop, almost in slow motion from the trees, it brings with it crisp mornings and a reminder that the “C” season is soon upon us (it is far to early for me to contemplate this yet!)

Although I love that autumn calls for long walks with nature (always a joy), part of me still hankers after the glorious warmth and light nights of summer. To me, this warm salad means hanging on to that thought, yet it appreciates seasonal veg and the many shades of autumn.

I make no claim that this is a traditional Moroccan dish, but used elements of Moroccan flavours to bring warmth and zingy flavours that just explode on the tongue.

I hope you enjoy this as much as I do.

Jo x

WARM MOROCCAN CARROT & CHICKPEA SALAD

Joanne Iceton
A taste explosion of Moroccan flavours in one simple dish
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Course Salad
Servings 4 people

Ingredients
  

Warm Salad

  • 500 g baby carrots halved lengthways or use standard carrots cut half lengthways then into 2.5cm sticks
  • 1 red onion cut into wedges
  • 1 lemon cut into wedges
  • 400 g can of chickpeas drained

Dressing

  • 2 tbsp olive/rapeseed oil
  • 1 tsp smoked paprika
  • 2 tsp ground cumin
  • 1 garlic clove crushed
  • 1/2 tsp ground cinnamon optional
  • pinch salt & pepper

Optional

  • 25 g slivered almonds
  • baby lettuce leaves such as spinach to serve

Instructions
 

  • Oven, 180c
  • Prepare and chop the carrots, onion and lemon then add to a large mixing bowl, along with the chickpeas.
  • Mix the dressing ingredients together then pour over the carrot mix, stirring well to coat.
  • Grease a large baking tray and pour all of the carrot mixture on to this and spread out.
  • Bake for 25 - 30 mins, remove from the oven and sprinkle over the slivered almonds if using. Leave to cool slightly on the tray.
  • Place the salad leaves in a serving bowl/plate and tip the cooked carrot mix over the top.
  • This salad is best served warm but just as delicious cold the next day. It can be kept in the refrigerator for up to 4 days in an airtight container.
Keyword carrots, chickpea, moroccan

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

Nutritional Benefits:

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient.

Chickpeas are full of fibre (essential for good digestive health and may help to  lower blood cholesterol), protein (helps in cell repair) folate, potassium and magnesium (helps to regulate blood pressure, energy production, blood sugar balance and mood disorders) and protective plant chemicals which may help prevent certain cancers.

dav

Warm Potato & Watercress Salad

, , ,

This recipe is so simple to throw together giving an explosion of taste in the mouth with the peppery watercress and fresh tomatoes contrasting with the smoky potatoes. The mustardy dressing and optional cheese topping brings another dimension.

WARM POTATO & WATERCRESS SALAD

Joanne Iceton
A taste explosion combining peppery watercress with juicy tomatoes and smoky potatoes
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Appetizer, Main Course, Salad, Side Dish
Servings 4 people

Equipment

  • Scales
  • Sharp knives
  • chopping board or use a flat plate
  • Measuring Spoons
  • Large lidded pan if you don't have a lid, use foil to cover
  • Small bowl to mix the dressing
  • Grater/peeler

Ingredients
  

Salad

  • 1 tbsps oil
  • 1 red onion cut into small wedges
  • 700 g potaoes cut into thick slices, no need to peel
  • 200 g cherry tomatoes, halved or chop up larger tomatoes
  • 2 tsp smoked paprika
  • large handful watercress you can also use rocket or spinach

Optional

  • 25 g extra mature cheese or parmesan shaved with a peeler or grated

Dressing

  • 4 tbsp unrefined rapeseed/olive oil
  • 2 tbsp cider/white wine vinegar
  • 1 tbsp wholegrain mustard you can also use Dijon or other smooth mustard
  • 2 tsp honey or maple syrup if vegan

Instructions
 

  • Wash, prepare, and chop all of the ingredients.
  • Add the oil and paprika to a large lidded shallow pan and heat. Add the potatoes and onion. Stir to coat them in the paprika flavoured oil, add a splash of water, then cover and cook lowering the heat to medium. If you don’t have a lid, just cover with foil. Cook for 10 mins checking regularly that it does not stick, adding another splash of water if necessary until the veg is just fork tender.
  • Add the tomatoes and stir, then recover until starting to soften. Gently stir in the watercress then remove from the heat.
  • Add the dressing ingredients in a small bowl, whisking together then pour in the pan. Gently stir to mix trying to avoid breaking down the potatoes then serve topped with the cheese.

Notes

You may also add chopped chorizo or smoked bacon, omitting the paprika prior to adding the potatoes. Stir to brown slightly then continue steps 2 - 4.
You may also add a can of drained butter beans, adding them at the same stage as the tomatoes to make this a whole composite meal, offering starchy carbohydrates, vegetables and a protein source.
To make this vegan, swap the honey for agave or maple syrup and omit the cheese.
 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

 

Nutritional Benefits:

Watercress is a powerhouse of nutrients providing good amounts of vitamin A, C (immunity and wound healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.

It belongs to the brassica vegetable family which all have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the   presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.

Potatoes cannot be counted as one of your 5 a day but are high in vitamin B6 and C as well as an energy giving carbohydrate food.

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.

Onions of all types contain vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, and may reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

Warm Mushroom & Spinach Salad

Warm Mushroom & Spinach Salad

, , ,

It seems to be a common theme, but I wanted to used up those last few mushrooms and open bag of spinach in the fridge. The resulting recipe also used up some ham and giant spring onions (or small onions depending upon your viewpoint!)

Please feel free to substitute some of the ingredients (I have given some suggestions). You may even want to use some soft salad leaves but obviously, the nutritional benefits will change slightly.I hope you enjoy!

WARM MUSHROOM & SPINACH SALAD

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course, Salad, Side Dish

Ingredients
  

Salad

  • 1 tbsp. oil
  • 150 g bacon, or chorizo, or ham chopped
  • 1 small onion sliced
  • 250 g mushrooms halved (I used button ones)
  • 200 g cherry tomatoes halved
  • 300 g baby spinach leaves
  • 200 g goats or feta cheese optional

Dressing

  • 4 tbsp. olive/rapeseed oil
  • 2 tbsp. cider/white wine vinegar
  • 1 tbsp. wholegrain mustard
  • 2 tsp. honey

Instructions
 

  • Prepare and chop all of the ingredients..
  • Add the oil to a large lidded pan and heat. Add the bacon, chorizo or ham and stir for 5 mins.
  • Add the onion and mushrooms. Stir to mix then leave to brown and cook the bacon/chorizo/ham, stirring occasionally.
  • Add the tomatoes and stir until starting to soften. Remove from the heat.
  • Add the dressing ingredients in a small bowl, whisking together then pour in the pan. Stir to mix then serve on the spinach leaves. Scatter the cheese over the top.

Notes

If wishing to make this vegetarian/vegan, swap the bacon for a drained tin of butter beans adding them at the same stage as the tomatoes with 2 tsp. smoked paprika. Swap the honey for agave or maple syrup. Omit the cheese

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

 

Nutritional Benefits:

Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), vitamin C and folate as well as being a good source of potassium, manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health.

It does not contain as much iron as previously thought, but nevertheless, it is a source of this nutrient which is needed to make haemoglobin (a protein contained in red blood cells that transports oxygen around the body) as well as a healthy immune system.

The benefits of spinach include protection against loss of muscle mass, bone density and anaemia, maintaining good eye health, cell growth and repair. The antioxidant content may help to prevent certain cancers. Spinach is best eaten raw or lightly cooked in order to preserve its nutrient content.

The compounds in mushrooms not only help to boost the immune  system but  help to prevent  auto-immune diseases such as arthritis and lupus. Like most plant foods, they have anti-cancer properties. They are a source of  protein and many B vitamins, potassium, and iron.

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.