Create a Healthy Salad habit:

The sun is out here in the UK, and it is salad season. If you are looking to change your salad habits or in need of some inspiration, I hope this illustration helps. I'd love to know your salad habits...

Building a salad image, taken from my book Lunch Well, illustrated by Alice Chadwick

Pick a base - nutrient-dense vegetables, such as dark leafy greens and mixed greens are a good foundation for your salad. Greens are packed with vitamins, minerals and fibre, so you want to get this all in from the off...

Add colour - Incorporate a colourful mix of vegetables, such as tomatoes, cucumbers, peppers, carrots, radishes etc.. These not only add crunch but freshness too. Use a box grater for root vegetables if you are short on time.

Incorporate flavours - season with herbs and spices, including basil, cilantro, mint and dill, as these enhance the flavour of your salad.

Be sure to hydrate - Enjoy your salad with a glass of water or unsweetened herbal tea to stay hydrated and support digestion.

For example:

My base - Lettuce / rocket / kale / spinach and watercress Add Colour - Grate a carrot and small beetroot Add protein - Avocado and some shaved parmesan - you could add a bean and grain here too, or whip a bean with some tahini for a bean type hummus. Add flavour - Chopped basil and mint for freshness

Finish with a dressing of your choice