Keep this healthy salad in the fridge to serve with cold meats or cheese
- 1 small or ½ large cauliflower
- 2 carrots, grated
- 1 red onion, finely chopped
- 2 tsp capers
- 2 tbsp chopped parsley
- 1 tbsp white wine vinegar
- 1 tsp Dijon mustard
- 2 tbsp olive oil
- 1 tbsp mayonnaise
MethodMix with carrots, red onion, capers and chopped parsley. Whisk white wine vinegar with Dijon mustard, season, then whisk in olive oil and mayonnaise.
- 2 large carrots, cut into thin sticks or grated
- 2 large fennel bulbs, quartered and thinly sliced
- handful peanut or cashew nuts, chopped
- 2 tbsp olive oil
- 1 tsp mustard seed
- 1 tsp nigella or black onion seeds (optional)
- juice 1 lemon or lime
- Tip the carrots and fennel into a salad bowl. Toast the nuts in a hot frying pan for 3-5 mins until golden, then tip onto a plate. In the same pan, heat the oil and fry the mustard and nigella or black onion seeds, if using, until they begin to pop – about 30 secs. Pour in the lemon or lime juice and mix together to make a dressing. Toss together with the vegetables in the bowl, then sprinkle with nuts to serve.
- 250g green bean, trimmed
- 1 head of broccoli, cut into florets
- 2 tsp vegetable oil
- 2 tsp black mustard seed
- ½ tsp dried chilli flakes
- 100g frozen pea (or use fresh)
- 3 large carrots, grated
- large bunch coriander, roughly chopped
- 3 tbsp sunflower seed
- 200ml natural yogurt
- ½ cucumber, peeled and grated
- thumb-sized piece ginger, grated
- ½ tsp ground cumin
- juice and zest 1 lime
- 1 tbsp chopped mint leaves
- pitta bread, to serve (optional)
- Cook the green beans in a large pan of boiling salted water for 4-5 mins, adding the broccoli after the first 2 mins. Once all the vegetables are tender, drain well. Meanwhile, mix all the raita ingredients together, then set aside.
- Heat the oil in a large frying pan and toast the mustard seeds and chilli flakes for a few mins until fragrant. Add the peas, green beans and broccoli, tossing until heated through. Turn off the heat and stir in the carrots and coriander.
- Serve the salad warm (or cold for a working lunch) with a dollop of raita, sprinkled with sunflower seeds and some pitta bread, if you like.
- 300g cauliflower, cut into florets
- 1 lemon
- 4 tsp capers, rinsed
- ½ small bunch flat-leaf parsley, chopped
- ½ small bunch mint, chopped
- 2 tsp olive oil
- 1 small garlic clove, crushed
- 2 large or 4 small mackerel fillets
- Heat the grill and bring a pan of water to the boil. Drop the cauliflower into the water, then cook for 4-5 mins until just tender. Zest and juice half the lemon, then mix with the capers, parsley, mint, olive oil and garlic in a salad bowl. When the cauliflower is cooked, drain, then stir into the herby dressing with some seasoning while still hot.
- Put the mackerel on a baking tray, zest the remaining lemon half over it, season, then grill for a couple of mins on each side. Cut the lemon into wedges. Serve alongside the mackerel and cauliflower salad.