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 Press releases & statements |
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| Salad’s here for the summer |
July 8, 2008
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When it comes to making salads, there is no better time of year than the summer.
But too many people still think of salads a boring and tasteless side dish, when nothing could be further from the truth.
There are hundreds of different things to choose from and by adding things like pasta and cous cous, a salad can easily turn into a main meal.
To celebrate the arrival of summer and to show just how tasty salads can be, World Cancer Research Fund nutritionist Nathalie Winn has come up with four recipes to help make sure your salads go down a treat this summer.
Nathalie said: “Far from being boring, it’s easy to make salads as long as you think creatively. Just taking lettuce as an example, there are loads of different varieties to try and they all taste different.
“But you do not just have to use lettuce as a base. Why not try spinach leaves as an alternative? And once you have your base, there are loads of ways you can make your salad really tasty by including a wide variety of ingredients.
"Including some pulses such as beans or a small handful of mixed nuts will add some protein to your salad and more variety."
“And as well as tasting great, they are also packed with vegetables. This is important because as well as being low in energy density, research also shows that eating plenty of fruits and vegetables probably reduces risk of cancer.
“Hopefully these recipes will inspire people to dust off their salad bowl and get going. After all, with salads is that it is so easy to chop and change the ingredients until you come up with the ideal recipe for you.”
Ends
For media information, call Richard Evans on 020 7343 4253.
Black Bean Salad
* 65g (2 1/2 oz) canned black beans, rinsed and well drained
* 75g (3 oz) papaya, peeled, seeded and diced
* 30ml (2 tbsp) red pepper, minced
* 30ml (2 tbsp) green pepper, minced
* 1 spring onion, sliced thinly
* 5ml (1 tsp) fresh chilli, finely chopped
* 30ml (2 tbsp) fresh lime juice
* 10ml (2 tsp) vegetable oil (olive oil?)
Simply combine all the ingredients and toss to blend. If desired, chill the salad before serving.
Serves 4, with 44 calories and 3 grams fat per serving.
Crisp Green Salad with Tomato and Tuna Dressing
* Salad:
* Romaine lettuce leaves
* 1 red pepper cut into 8 rings
* 1/2 green pepper cut into 4 rings
* 8 slices cucumber
* 12 red onion rings (optional)
* Dressing:
* 190g can water packed chunk light tuna drained
* 1 clove garlic
* 45ml (3 tbsp) Dijon mustard
* 10ml (2 tsp) red wine vinegar
* 15ml (1 tbsp) olive oil
* 1.25ml (1/4 tsp) dried oregano
* 2-3 anchovy filets, drained and rinsed (optional)
* 250ml (8 fl oz) chicken broth
* Freshly ground pepper
In a blender or food processor, combine the tuna, garlic, mustard, vinegar, olive oil, oregano, and anchovies (if using), stopping once or twice to scrape down the sides of the container. Add the chicken broth and blend until the dressing has the consistency of thin mayonnaise. Season to taste with pepper. If possible, refrigerate 2-3 hours before using, allowing the flavours to blend. Tear the lettuce into bite-size pieces and mound on a serving platter. Arrange the pepper rings, cucumber, and onion rings over the lettuce. Pour a cup of the dressing on top and serve. (This dressing keeps 2-3 days in a tightly sealed container in the refrigerator). Use leftover dressing on a rice salad made with diced bell pepper, red onion, green peas, and chopped Italian parsley.
Serves 4 with 127 calories and 5 grams of fat per serving.
Spring Spinach Salad
300g (10 oz) fresh spinach, washed thoroughly, stemmed and torn in pieces
300g (10 oz) strawberries, halved or sliced
2 kiwifruit, peeled and sliced
30ml (2 tbsp) wine vinegar
75ml (5 tbsp) ricotta cheese
15ml (1 tbsp) low-fat natural yogurt
2.5ml (1/2 tsp) dried herb of your choice (basil, tarragon; or use 2 tsp. fresh herbs)
Freshly ground pepper to taste
Place the spinach, strawberries and kiwifruit in a large salad bowl or individual salad bowls. Combine the remaining ingredients in a blender or food processor; puree until smooth without a trace of graininess, and serve with the salad.
Serves 4, with 88 calories and 3 grams of fat per serving.
Piquant Vegetable Salad
* 50g (2oz) cauliflower, chopped
* 75g (3oz) broccoli, chopped
* 1 red pepper, chopped
* 425g (15 oz) can chickpeas, drained and well rinsed
* 3-4 spring onions, chopped
* 175ml (6 fl oz) low-fat natural yogurt
* 30ml (2 tbsp) lemon juice
* 30ml (2 tbsp) red wine (or cider) vinegar
* 1 clove garlic, crushed
* 10ml (2 tsp) Dijon mustard
* 5ml (1 tsp) sugar
If desired, steam the cauliflower and broccoli very briefly. Do not cook completely. Immediately run under cold water to stop the cooking process. Combine the cauliflower and broccoli in large bowl with the other vegetables. Cover and chill until serving time. In small bowl, stir together the yogurt, lemon juice, vinegar, garlic, mustard, and sugar. Blend thoroughly, cover and chill. To serve, place the vegetables on individual serving plates, top with the dressing and add a twist of freshly ground pepper, if desired.
As a main dish serves 4, with 183 calories and 4 grams of fat per serving.
As a side dish serves 6, with 122 calories and 3 grams of fat per serving.
ENDS
For more information contact Richard Evans on 020 7343 4253.
About WCRF
World Cancer Research Fund (WCRF) raises awareness that cancer is largely preventable and helps people make choices to reduce their chances of developing the disease.
This includes research into how cancer risk is related to diet, physical activity, and weight management, and education programmes that highlight the fact that about a third of cancers could be prevented through changes to lifestyle. For more information on the charity’s work, visit www.wcrf-uk.org
The WCRF report, called Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, was launched in November 2007 and is the most comprehensive report ever published on the link between cancer and lifestyle. For more information, visit www.dietandcancerreport.org. |
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WCRF UK, 19 Harley Street, London W1G 9QJ - Tel: 020 7343 4200 - Fax: 020 7343 4201 - wcrf@wcrf.org
Registered Charity No. 1000739
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