Colourful, vibrant and packed full of the good stuff, salads are anything but boring. But where do you begin?
Enter the principles of salad! From picking your base to adding fresh herbs for that finishing touch of flavour, these simple elements are the gateway to delicious bowls of abundance. Whether you’re after a full-on meal or a flavour-packed side dish, you’ll be rustling up perfection every time!
Explore our guide to the principles of salad, then try them in one of our favourite salad recipes.
1. Begin with a base
The base is the very first building block of your salad, i.e., where the fun begins! If you’re going for a green salad, a varied selection of leaves will give you a good blend of colour, flavour and crunch – think Little Gem or round lettuce for a milder flavour; radicchio or endive for a little bitterness; and watercress for a peppery edge. Just remember to wash and properly dry your leaves before using to make sure the dressing sticks, so you get the full hit of flavour.
Not using leaves? Other brilliant bases include beans and pulses, couscous, grains (Jamie’s Super Grains or Mega Med Grains work a treat!), pasta and noodles, potatoes and rice.
2. Vibrant veg... And fantastic fruit!
Salads are a wonderful way to get lots of bright and beautiful veggies onto your plate and into your body (7-a-day, nailed!). And really, anything goes!
- Aim for 80g (or a large handful) of each veg to tick off one of your 7-a-day without even thinking about it.
- They can be cooked or raw, or a mixture, so go with whatever you’ve got.
- Think about seasonality – buying what’s in season is always better value and better tasting. Plus, it means you’ll be enjoying different veggies across the year.
- Speed-peeling is a quick and easy way to make humble veg look really elegant and exciting – cucumber, carrot and fennel are perfect for this.
Now it’s time to get fruity… Grapes work really well in salads, as do peaches, watermelon, mango and citrus fruits; while a sprinkling of pomegranate seeds is basically an essential! Find out what’s in season and go wild!
3. Big-up the herbs
If you’re not using herbs in your salads, you’re missing a trick! These are a sure-fire way of adding fragrance and a bit of a kick. Delicate soft herbs work best here – try mint, basil, parsley, dill, coriander, fennel and tarragon, or a combination. They’re packed with incredible nutrients too – win-win!
4. Crunch time
Texture is key when it comes to the principles of salad. All salads benefit from a bit of crunch – a nice crisp lettuce will get you started, but there are plenty more crunch powerhouses to explore. Think nuts, seeds, croutons, and even scrunched-up poppadoms! The store cupboard is your oyster.
5. Dress to impress
Finally, it’s time to bring it all together with a punchy dressing. Not only will this add extra deliciousness, but the oil and acid help our bodies to absorb the nutrients from the veg – all the more reason to learn how to make your own!
- We make our dressings in a jam jar, so we can see exactly what’s going on inside.
- A good rule of thumb is a ratio of 3 parts oil to 1 part acid – this could be a vinegar, or lemon or lime juice. Add a pinch of sea salt and black pepper, give it a shake, then taste – if you find it slightly too salty or acidic you’re on the right track, as the salad will balance it out.
- Make sure you don’t overdress your salad. Nobody wants soggy leaves!
- Cracked the basics? Try adding a bit of mustard, yoghurt, chopped herbs or chilli to really make it your own.
6. Make a meal of it
The basic principles of salad can be applied to so many different dishes with different vibes, but it doesn’t have to stop there! You could also bulk out your salad with cheese (feta, mozzarella, Parmesan, goat’s cheese, or even blue cheese for big flavour), meat (free-range chicken and higher-welfare beef work well) or fish (try sustainably sourced mackerel, salmon or tuna), depending on what you fancy.
Our favourite salad recipes
Put the principles of salad to good use in these epic recipes!
The OG green salad, this is a great place to start – plenty of leaves, chopped cucumber, basil and a lovely French-style dressing. Top with your favourite nuts, if you like, for extra crunch. You’ll be using this as your salad base forevermore.
Delve into the principles of salad with this simple yet seriously good lettuce number. Crisp leaves are dressed with the most incredible yoghurty mustard dressing, then topped with Parmesan. Delicious with steak, chicken or fish.
Celebrate the sweetness of peppers with this bright twist on a traditional Tuscan bread salad. We’re grilling the peppers to make them nice and smoky, then tossing with basil, an incredible tomato dressing and plenty of garlicky homemade croutons. Yum!
Whip up this delicious pasta salad in under 10 minutes. With cucumber, tomatoes, basil, feta and an extra chilli kick, it contains 2 of your 7-a-day and really packs a flavour punch. Get going!
Explore the world of savoury fruit salads with this super-exciting citrus number. It features oranges, grapefruit and lemon, but feel free to use whatever citrus you’ve got. The pistachio salsa verde and shallot rings take it to the next level!
Couscous is the base in this pretty summer salad. With roasted veg and feta, a tasty tomato dressing, mint and pistachios, it’s a joy to eat either hot or cold – perfect for al-fresco feasts and picnics alike.
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A good Greek salad is a summer essential. This village version from Anastasia Miari’s brilliant cookbook is the real deal, with capers and caper leaves and a doorstop wedge of feta for good measure.
It doesn’t get much better than a creamy potato salad when it comes to summer barbecues and picnics. This one takes the principles of salad and adds hot smoked salmon for extra flavour. So good!
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