Salad Leaves
Salad leaves are the unsung heroes of quick, satisfying meals. Forget the limp side salads of the past—think bold, flavour-packed bowls layered with crunchy nuts, savoury proteins, and zesty dressings. A solid salad base transforms leftovers into vibrant lunches and makes healthy eating feel like a treat, not a chore. Whether it's a peppery rocket and tomato combo, a classic romaine Caesar with grilled chicken, or a lamb's lettuce mix topped with toasted seeds and salmon, salad leaves provide the canvas for endless creativity. They're affordable, versatile, and especially perfect for the warmer months when light, fresh meals are most appealing.
Why is it good for ADHD?
- Fibre-Rich: Salad greens are high in dietary fibre, promoting digestive health and helping to maintain steady energy levels.
- Hydration Boost: With their high water content, they contribute to overall hydration, which is essential for cognitive function.
- Micronutrient Dense: Packed with vitamins A, C, and K, as well as minerals like potassium and magnesium, supporting brain health and mood regulation.
- Low Calorie, High Volume: They add bulk to meals without excessive calories, aiding in satiety and weight management.
Different Types & Cuts
Salad Leaves come in a huge array of types and flavours, from peppery rocket to tender lambs lettuce. In our recipes we may call for one type or another but you're pretty safe to substitute most out for any of the others unless said otherwise:
- Mix and match for varied textures and flavours. Pre-packaged mixes like spring greens or mesclun offer convenience and diversity.
- Romaine: Crisp and sturdy, ideal for Caesar salads.
- Rocket (Arugula): Peppery and bold, great for adding a kick.
- Butterhead (e.g., Bibb, Boston): Soft and tender, perfect for wraps.
- Little Gem: Small, sweet, and crunchy—versatile for many dishes.
- Lamb's Lettuce (Mâche): Mild and nutty, pairs well with rich toppings.
- Iceberg: Crunchy , a little nutty and not much flavour. Versatile but not as tasty as butterhead or little gem.
Buying Tips
- Freshness First: Look for vibrant, crisp leaves without wilting or browning.
- Pre-Cut for Convenience, whole for nutrition: Whole leaves retain nutrients longer than pre-cut options. But pre cut bags are super conveninet.
- Seasonal Selections: Opt for seasonal varieties for peak flavour and nutrition.
- Ingredient Check: Several supermarkets stock prebagged salads with herbs and dressings. These are really convenient but do check the dressings to make sure they don't contain too much sugar or preservatives. The only ingredients should be the essentials.
Storage Tips
For salad leaves the key to long life is keeping them dry and cool.
- Refrigerate Promptly: Store in the crisper drawer to maintain freshness.
- Keep Dry: Excess moisture leads to spoilage; after washing use paper towels to absorb humidity.
- Use Quickly: Consume within a few days to enjoy optimal taste and texture.
Prep Tips
To prep your salad leaves check if they are prewashed or not first. Prewashed leaves are a huge timesaver but if you do need towash them
- Wash & Dry: To prep your salad leaves check if they are prewashed or not first. Prewashed leaves are a huge timesaver but if you do need to wash them rinse leaves thoroughly and dry to prevent sogginess.
- Tear, Don't Cut: Tearing preserves texture and prevents browning. It's also super quick and convenient, no need to wash an extra board and knife.
- Dress just before serving: Add dressing just before serving to maintain crispness
- Dress a little at a time: Don't bung all the dressing in right away. Start with a little first and taste then add more if needed.
Top Flavour Bomb Combos
Salad leaves can take a hit. Pack your dressings with as much flavour as you can handle:
- Crunchy: Add toasted seeds or nuts for texture and flavour.
- Savory: Incorporate cheese like feta, parmesan or stilton.
- Sweet: Toss in fruits like apple slices, fresh pear or dried cranberries.
- Zesty: Drizzle with lemon juice or vinegar-based dressings for a zing.
- Herby: Shake up pesto with olive oil for a herby moreish dressing.