The 5+ A Day team know their stuff and have inspired me with their colourful salad centrepieces designed with festive flair and nutrition in mind.
I may just have to relook at my garden-inspired Christmas menu to include some festive green and red colour blends! The wreath is such a sweet touch.
I was told once that food should look wonderful and taste even better. Bearing this in mind, a visually appealing salad centrepiece just can’t go wrong, especially using seasonal vegetables and a splash of berry fruit that is so readily available now.
Not only does the festive salad look pretty, a variety of colours on your plate will help get a great hit of micro-nutrients and vitamins, helping to fight fatigue and to boost energy. Who doesn’t need that at the end of a busy year!?
Eating fresh and seasonal seems the sensible approach. Here’s what is growing in my garden, and readily available at the supermarket:
Seasonal Greens
Asparagus: a good source of folate, which is important for mental well-being. It also contains vitamin C and riboflavin, which helps to regulate metabolism. Steamed, grilled or roasted, asparagus is quick to prepare in a number of different ways. Brush with oil and roast or grill until cooked, or blanch in boiling water for a few minutes – cooked but still firm.
- If you are growing your own in your garden, cut asparagus stems off at the soil’s surface when they are less than 30cm in height. I find within 24 hours they can bolt and begin to unfurl.
- If buying in the supermarket, look for asparagus with tightly furled, perky tips and straight, strong stalks.
If not used immediately, best to sit cut asparagus stem ends in a glass of water. If not, the cut end may go dry. If this does happen, don’t panic though. Find the ‘crisp’ spot by bending the asparagus between two sets of fingers. It will naturally snap at the freshest point; discard the rubbery end, use the rest!
Courgettes: versatile and easy to use, courgettes contain immune system-boosting vitamin C and potassium, which helps to control blood pressure. Courgettes do not need peeling; simply wash, cut off the ends and cook or use raw.
Cucumber: kids love them and they are so good for you! Did you know they contain 96% water and are related to watermelon? Prone to going ‘soggy’ when in a salad, consider removing the inner seeds and pulp and utilising instead the firm green flesh. Telegraph cucumbers are ready to use, however Short Cucumber have a tougher skin that’s on the bitter side so you may want to remove that first.
Beans & Snap Peas: when picked young they can happily be eaten raw after a quick rinse in water, a perfect addition to cold salads. Depending on the variety of snap or snow pea you may need to de-string it (otherwise can be chewy) but lovely served whole. If you wish to cook the beans just a quick blanch in boiling water for a few minutes will ensure they are cooked yet still crunchy.
Seasonal Reds
Cherries: nothing says Christmas like freshly picked sweet, plump cherries. With their ruby red colour, cherries are a good source of vitamin C, which is great for our skin. This stone fruit has a short season from December to January so get in quick! Include in a salad for added colour or create a spicy salsa of cherries, red onion, coriander, jalapeño and lime juice.
Strawberries: a good source of vitamin C and contain dietary fibre, which helps to curb hunger pangs. They also contain niacin for healthy skin and potassium, which is good for children’s growth and development. Sweet strawberries contrast well with peppery rocket.
Tomatoes: a wonderful fruit of course, although we often associate it with savoury dishes, tomatoes are a good source of vitamin C, a natural antioxidant which prevents free radicals from damaging the body’s cells. They also contain vitamin A, important for vision, as well as potassium, which plays a role in maintaining nerve health.
Festive Green & Red Salad Combo ideas that could pack a punch are:
- Asparagus, rocket, sliced strawberries, Parmesan shavings and a spritz of lemon juice
- Ribbons of cucumber, baby spinach leaves, spring onions, fresh cherries and brie
- Noodled courgette, fresh mint leaves, avocado, diced red onion, red chilli and cubed haloumi
- Cherry tomatoes, buffalo mozzarella, basil leaves drizzled with balsamic vinegar
- Cubed watermelon, pomegranate, oodles of mint, diced apple, feta and freshly ground pepper!
- Kale, baby beetroot leaves, flat leaf parsley, radish, dried cranberries and red capsicum
….and don’t forget there’s beetroot, radish and edible flowers too for extra colour; finish off with a drizzle of home-made Blackberry Vinaigrette — delicious!
Wow, I’m salivating already.
