The Best Sides Ideas: Salad and Veggies
If you enjoy them, simple steamed greens and the classic lettuce, cucumber and tomato combination most definitely have their place! However, there are myriad benefits to be gained from mixing things up. Not only do we achieve a more diverse intake of nutrients (incredibly beneficial for overall gut health, and preventing nutrient deficiencies) but it also keeps things more interesting, too! Find some inspiration for your next vegetable side, below. Let us know how you go!
Greek-style salad. A fresh, flavourful way to use those cucumbers and tomatoes, and perfect in warmer weather! Combine chopped tomatoes, cucumber and green capsicum with finely-sliced red onion, some kalamata olives and a sprinkling of oregano (either fresh or dried). To finish, simply dress the salad with extra virgin olive oil, and top with a slice of fetta.
Roasted cauliflower and quinoa salad. Delicious served warm or cold, any leftover salad also stores well for lunch the next day! Along with cauliflower florets, adding some (drained) tinned chickpeas and pumpkin or sunflower seeds to the roasting pan is a great way to further boost plant diversity and protein, which we love! Simply fold the roasted cauliflower, chickpeas and seeds through cooked quinoa, sprinkling in some chopped flat leaf parsley and spring onions, and drizzle over a simple dressing of extra-virgin olive oil, lemon juice and S+P. Include some fetta or goat cheese, if you like!
Stir-fried greens. This one comes together incredibly quickly! Simply stir fry your chosen greens – using anything from asparagus to zucchini – in extra virgin olive oil, adding garlic, ginger, chilli and a little sesame oil for flavour. Finish with a sprinkle of toasted sesame seeds, and enjoy alongside some steamed dumplings or marinated salmon.
Green bean salad with tahini dressing. Combine blanched, sliced green beans and snow peas with some salad leaves, halved cherry tomatoes, finely-sliced radishes, and flat-leaf parsley. Stir through a dressing – comprising two tablespoons each of tahini, extra virgin olive oil, lemon juice or apple cider vinegar, and water – as well as a crushed garlic clove and teaspoon of honey. Serve alongside your protein of choice; it works especially well with grilled chicken or salmon.
Miso-glazed carrots. Any carrots will work well, but – if we can find them – we love to include a variety of different colours (think yellow and black varieties, alongside the standard orange!). Combine 2-3 tablespoons of extra virgin olive oil with 1 tablespoon each of white miso paste and maple syrup, and S+P. Pour the glaze over your carrots, toss to ensure they’re well-coated, and roast until golden, caramelised and tender.
Brussels sprout slaw. Definitely worth a try (even if you’re not yet sold on Brussels sprouts!) Simply combine finely-shredded, fresh Brussels sprouts – using a mandoline or food processor is quickest! – with some shaved pecorino and toasted pine nuts, and toss the salad through a dressing of extra virgin olive oil, lemon juice, extra lemon zest and salt and pepper. It’s a beautifully fresh addition alongside pan-roasted white fish and oven-baked sweet potato wedges.
Roasted vegetable medley. You can very much make this one your own! Moreover, changing up your combination of vegetables with the seasons keeps things feeling fresh. Simply chop your chosen vegetables and toss in extra virgin olive oil, along with fresh herbs like rosemary and/or thyme and S+P. Depending on what you have handy, other additions like (unpeeled) garlic cloves and, especially in Winter, apple wedges can be delicious! Roast everything together in a moderate oven until golden and tender. Any leftovers are fantastic within a salad or toasted wrap the next day!
For expert dietary support to meet your unique goals and requirements, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Amanda Smith, Accredited Practising Dietitian.
