Not just lettuce! Six nutritionist-approved winter salads ideal for work packed lunches and nutritious dinners

When it’s cold, damp and dreary outside, a salad is often the last thing we want to tuck into – but it is possible to dish up a hearty twist on the summer staple. 

And, according to one nutritionist, not only can a winter salad be delicious, it can deliver a punch of the vital nutrients we need to feel our best.

Jen Walpole, a BANT Registered Nutritionist, tells the Daily Mail that unlike revenge, salads are not always best served cold. 

‘When we think of salads, we often think of summer and a few sad leaves on a plate with cucumber and tomatoes but when considered properly, they can be vibrant, warm and nourishing,’ she says.

The trick is to think – and eat – seasonally. 

During January and February, supermarkets and greengrocers often have a glut of freshly harvested root vegetables including parsnips, carrots, beetroot, celeriac, swede, turnips and Jerusalem artichokes.

Plus there’s plenty of greens to add to your basket too, with Brussels sprouts, kale, leeks, savoy cabbage, spring greens, purple sprouting broccoli, chicory and watercress all at their best.

Ms Walpole explains: ‘Choosing colourful seasonal vegetables like aubergine or squash or fruits like pomegranate and avocado, elevates salad leaves and provides additional fibre.

‘By adding different textures like nuts and seeds, a salad feels more filling and with the addition of some extra protein from meat, fish or cheese, it can become a well-balanced meal rather than just a side dish.’

With that in mind, we asked Ms Walpole to give her expert opinion on six delicious winter salads which are ideal for taking to work as a nourishing packed lunch, or enjoying at dinnertime.  

Caramelised Red Onion Squash, Butter Bean and Feta Salad

Prep: 10 mins | Cook: 40 mins | Serves: 2 | By: Abel & Cole 

Ms Walpole’s verdict: ‘Orange vegetables such as squash are rich in beta-carotene, which is the plant-based form of antioxidant vitamin A. 

‘Vitamin A supports immune function, skin, gut health and healthy vision, and pairing this fat-soluble vitamin with the feta will help with the uptake.’ 

She also highlights the plant power hidden in this recipe. 

Butter beans are naturally high in fibre and a handful of the creamy-textured legumes can go a long way. 

The NHS recommends that we eat 30g a day, but worrying figures estimate we only consume around 20g. 

Low fibre diets have been linked to a swathe of illnesses, including bowel cancer.  

The beans are also a protein source, which, according to Ms Walpole, ‘makes this salad satisfying and satiating, keeping you feeling fuller for longer.’ 

She adds: ‘Watercress has fantastic detoxification properties, and thanks to its bitter taste also helps support digestive enzyme function. It’s a great addition to this winter salad.’

For extra protein, she suggests serving with some ‘cooked shredded lamb – it always pairs well with feta, or for a speedy option some pre-cooked chicken’. 

Ingredients:

• 1 squash
• 1 red onion
• 1 lime
• 400g tin of butter beans
• A handful of flat leaf parsley
• 2 tbsp balsamic vinegar
• 120g feta
• 1 tbsp pumpkin seeds
• 50g watercress

Method:

1. Preheat your oven to 200°C/Fan 180°C/Gas 6. Trim the squash and slice it in half. Scoop out the seeds and slice each half into 6 wedges. No need to peel it as the skin is edible, but you can if you prefer to.
2. Scoop the wedges into a large roasting tin. Drizzle over 2 tbsp olive oil. Season with salt and pepper. Toss well to coat. Slide the roasting tin into the oven and roast for 40 mins, turning halfway, till the squash is tender and slightly browned at the edges.
3. Meanwhile, trim, peel and finely slice the red onion. Place it in a small bowl. Halve the lime and squeeze the juice over the sliced onion. Add a pinch of salt and scrunch together. Set aside to lightly pickle.
4. Drain and rinse the butter beans and shake them dry. Tumble them into a large bowl. Finely chop the parsley leaves and stalks. Add the parsley to the butter beans.
5. In a small bowl, whisk the balsamic vinegar with 1 tbsp olive oil and some salt and pepper to make a dressing. Set aside.
6. When the squash wedges are tender, remove them from the oven. Add the roasted wedges to the butter beans. Crumble in the feta and add the watercress. Scatter in the pickled red onion. Drizzle over the balsamic dressing.
7. Gently toss the salad to coat, then divide the salad between two plates. Scatter over the pumpkin seeds and serve.

New Potato and Egg Salad with Dill and Mustard Dressing

Prep: 10 mins | Cook: 40 mins | Serves: 2 | By: Better Eggs 

Don’t roll your eyes at a good old fashioned potato salad – especially one with as much flavour (and protein) as this one. 

Ms Walpole says this is also a choice that our gut microbiome – the army of friendly bacteria and fungi in our intestines which power digestion – will love. 

She says: ‘Potatoes might seem a might dull in a salad, but they are far from it – boiling them and allowing them to cool before eating increases their content of resistant starch, which the gut microbiome thrives off. 

‘It essentially provides the gut with energy, and the resistant starch supports the production of what’s known as short chain fatty acids, which have many benefits including strengthening the gut barrier, reducing inflammation and regulating metabolism.’ 

But of course, there is more to this dish than just half a kilo of potatoes – there’s a lot of goodness in the greenery. 

‘The addition of herbs in this salad provides lots of anti-inflammatory benefits as well as vitamin C which is rich in the parsley,’ she says. 

Boiled eggs provide a protein hit, but a tuna steak or tin of tuna would up the levels substantially.

 Ingredients:

• 500g waxy salad potatoes 
• ½ tsp Dijon grain mustard 
• 2tbsp sour cream 
• 3 tbsp good mayonnaise
• A dash red wine vinegar 
• 1 tbsp wholegrain mustard 
• 3 spring onions, thinly sliced
• 4 eggs, hard-boiled, peeled and quartered 
• Small bunch dill, finely chopped 
• Handful parsley, finely chopped
• Sea salt and black pepper
• Chopped chives, to garnish

Method: 

1. Boil the potatoes in well-salted water for about 15 minutes until tender. 
2. Meanwhile, mix together the mustard, sour cream, mayonnaise, a dash of red wine vinegar and a pinch of sea salt. 
3. Cut the cooked potatoes while they are hot into halves, or quarters and toss with the dressing, then leave to cool.
4. Stir the remaining ingredients into the potato mixture, keeping back a few of each of the herbs for garnish, then, when the potatoes are cool, garnish with the herbs and a twist of black pepper and serve with the ham.

Warm Aubergine Salad with Walnuts

Prep: 15 mins | Cook: 20-25 mins | Serves: 4 | By: The Groovy Food Company

An aubergine salad might, at first glance, seem quite rogue.

But Ms Walpole says the real magic is coming from the walnuts which are rich in omega-3 and omega-6, essential fatty acids linked to stronger heart function and maintaining a healthy blood pressure.

‘Walnuts always work well in a salad; they are a fantastic source of essential fatty acid omega 3, delivered in just the right ratio to omega 6,’ she explains. 

And there’s a decent dose of antioxidants – minerals in food which can counter the harmful effects of inflammation – thanks to the humble aub’ at the centre of the dish. 

She says: ‘Purple fruit and veg like aubergine are rich in anthocyanins owing to their rich skin colour, providing further anti-inflammatory benefits.’ 

But while there’s plenty to get excited about on this plate, she adds that this recipe could benefit from a bit more protein. 

‘I’d consider adding some chargrilled chicken and maybe a tahini dressing,’ she says. 

Ingredients: 

• 75g walnuts
• Juice of one lemon
• 1 tsp ground cinnamon
• ½ tsp crushed red pepper flakes
• 60mls extra-virgin olive oil
• 4 medium aubergines halved lengthwise, and cut into wedges
• 1 small red onion, finely chopped
• Handful of mint leaves, torn if large
• Salt
• 2 tbsp The Groovy Food Company Organic Date Syrup

Method: 

1. Preheat oven to 200°C. Toast walnuts on a rimmed baking sheet, tossing occasionally, until fragrant and slightly darker, 8–10 minutes. Let cool, then finely chop; set aside.
2. Meanwhile, whisk lemon juice, cinnamon, red pepper, and 1 Tbsp. oil in a large bowl
3. Heat remaining ¼ cup oil in a large skillet, preferably nonstick, over medium-high. Add eggplant and cook, tossing occasionally, until golden brown and tender, 7–9 minutes. Using a slotted spoon or tongs, transfer eggplant to bowl with dressing, leaving any oil in pan behind; discard oil.
4. Add the onion, mint, and three-quarters of reserved walnuts to bowl. Season with salt and toss to combine.
5. Transfer eggplant salad to a platter. Drizzle with date syrup, then top with remaining walnuts and extra red pepper flakes.

Red Rice and Chargrilled Corn

Prep: 20mins | Cook: 22 mins | Serves: 4 | By: Riso Gallo 

Torpedoing the idea that salads have to feature some sort of lettuce is this rice-based option. 

Ms Walpole highlights that this is another dish our gut microbiome will appreciate, and adds that it’s also serving up a hefty dose of vitamins and nutrients. 

‘The gut microbiome thrives off variety so mixing up your grains is a nice place to start with this red wholegrain rice,’ she says. 

‘Avocado is a powerhouse nutrient, rich in healthy fats also also providing more potassium than a banana alongside vitamin K, E, C, folate and minerals magnesium and manganese.’ 

Potassium is an essential mineral that supports numerous bodily functions, including maintaining fluid balance and enabling communication between nerves. It is also an essential component of neurotransmitters that help to regulate mood. 

Ms Walpole suggests adding a protein source to make it a more complete meal. 

‘This recipe is missing some lean protein so I would consider adding some grilled chicken or prawns to it to really ensure its balanced,’ she says.

Ingredients: 

• 250g Riso Gallo Red wholegrain rice
• 2 small ripe avocados
• 2 corn on the cob
• 10 spring onions
• 1 lime
• 3 tbsp extra virgin olive oil
• 1 red chilli
• 1 small bunch of coriander or parsley
• 20g mix toasted seeds
• 20g unsalted butter
• Salt and pepper to taste

Method: 

1. First boil the rice in salted water for around 20-22 minutes. It has to be cooked through but still retaining a little bit of bite. 
2. Drain and to cool it down rinse it with fresh water until warm.
3. To cook the corn the quickest way is the microwave. Leave the husk on and place it onto a microwave safe dish. Cook it for about 4-5 minutes until soft. Let it rest for 5 minutes and when still warm peel it well. Now you can season to taste and brush them with a mix of oil and butter. 
4. Flash them on a griddle pan to give them a nice roasted flavour, and when coloured all around remove them from the heat let them cool. Separate the corn from the cob. 
5. Wash the spring onions and roast them quickly over the griddle too, for about 2 minutes.
6. Peel the avocados and chop them roughly. Chop the chilli and spring onions and mix all the ingredients with the red rice. 
7. Season with just a drizzle of extra virgin olive oil, salt and pepper and the zest and juice of 1 lime.
8. Garnish with chopped coriander and oven toasted seeds like pumpkin and sesame

Winter Broccoli

Prep: 10 mins | Cook: 5 mins | Serves: 4 | By: Nick Hook for Angus & Oink

Salads are a joy to eat because they can be whipped up in a flash (and use up any odds and sods in the kitchen) and this one is no different.

Ms Walpole says: ‘Broccoli is a superfood – rich in nutrients including folate and vitamin C and is excellent at supporting the liver keep oestrogen levels in check. 

‘Lightly steaming or blanching it helps to retain these benefits, particularly the vitamin C.’ 

Vitamin C is important to health; it is a strong antioxidant, neutralising potentially dangerous substances known as ‘free radicals’ in our body. 

It also helps us absorb iron, and is involved in things such as collagen production, which is essential for tissue healing and more. 

She adds that the pumpkin seeds are rich in protein, iron, zinc, magnesium, and healthy fats, and are considered a phytoestrogen – meaning they can help relieve menopause symptoms, and are good for bone health. 

‘Pair this dish with grilled fish for protein,’ she suggests. 

Ingredients:

• 1 head of broccoli, broken into florets
• 1 handful of raisins
• 1 red onion, thinly sliced
• 1 tsp red wine vinegar
• 2 tbsp sesame oil
• 1 carrot, grated
• Pumpkin seeds
• 1 tbsp Angus & Oink Fries With That

Method:  

1. Trim the broccoli and finely slice the stalk and florets into thin slivers, keeping everything light and crisp. 
2. Blanch the broccoli for 2 minutes, then plunge it into cold water. 
3. Add it to a large bowl with the grated carrot, sliced red onion and raisins. Sprinkle over the pumpkin seeds. 
4. In a small bowl, whisk together the sesame oil, red wine vinegar and Angus & Oink Fries With That seasoning, then pour over the slaw. 
5. Toss well until everything is evenly coated, adjusting seasoning if needed. 
6. Let it sit for five minutes before serving to allow the flavours to settle.

 

Ultimate Superfood Salad

Prep: 10 mins | Cook: 20 mins | Serves: 2| By: www.watercress.co.uk

The final dish on the Daily Mail’s winter salads menu is a true celebration of plant power, says Ms Walpole. 

‘Each addition to this salad is considered a superfood for their many benefits,’ she says. 

The watercress is rich in vitamin K, vitamin C and folate and the pomegranate is anti-inflammatory and supports cardiovascular health. 

Vitamin K is helps prevent blood clots, keeps bones strong, and helps protects the heart and blood vessels. 

Folate, a type of B vitamin is found in foods such as green vegetables including spinach, broccoli, asparagus and Brussels sprouts, and beans, citrus fruits and wholegrains. 

The body needs a regular supply of folate (about 200mcg a day, the equivalent of six or seven asparagus spears a day, or a dozen Brussels sprouts) to produce healthy red blood cells, and most people get what they need from their diet. 

As we cannot store the vitamin in our body, we need to eat folate-rich foods every day.

‘Avocado is a nutrient powerhouse with vitamin E, C, K, potassium, magnesium and manganese, sweet potato is packed with beta-carotene – or provitamin A – which supports the immune system and gut),’ she adds.

There’s also garlic which is anti-bacterial, and has immune system-boosting and anti-inflammatory properties, and broccoli, which Ms Walpole describes as ‘a rich source of folate and excellent detoxifier’. 

She adds: ‘The mixed nuts will provide some protein, lots of fibre and healthy fats – but some grilled chicken would work well with this salad to up the protein content.’ 

Ingredients: 

• 85g watercress
• 100g quinoa
• 1 pomegranate
• 1 ripe avocado
• 100g roasted sweet potato
• 1 small punnet alfalfa sprouts or mixed sprouts
• 1 clove garlic
• 1 head broccoli, cut into small florets
• 25g mixed nuts, toasted
• Sea salt and black pepper
• Pinch chilli flakes
• Juice of 1 lime
• 75ml olive oil
• 25g chopped coriander

Method: 

1. Preheat the oven to 200°C, then chop the sweet potatoes into inch cubes with the skin on. Place into a roasting tray, season with salt and pepper, drizzle with olive oil and roast in the oven for 15-20 minutes.
2. Place a frying pan on a high heat and add 1 tbsp vegetable oil. Season the salmon on all sides with sea salt, then when the oil is smoking place the salmon skin-side down into the pan. Fry on high for 2 minutes, or until skin is crisp, then transfer onto a baking tray skin-side up and roast in the oven for ten minutes.
3. Cook the quinoa in salted boiling water according the packet instructions. Place the broccoli into a metal colander and set over the boiling quinoa. Cover and steam the broccoli for three minutes.
4. Once cooked, drain and rinse the quinoa and broccoli under cold running water. Remove the sweet potato and salmon from the oven.
5. Cut the pomegranate in half and squeeze the juice from one half into a large bowl. Add the olive oil, chilli flakes and lime juice, whisk together and season to taste. Add in the coriander, alfalfa, quinoa and sweet potato and toss well.
6. Peel the avocado, remove the stone and roughly chop. Spread the quinoa and sweet potato mixture onto a serving plate and dot the avocado over the top.
7. Finally, bash the second half of the pomegranate with a wooden spoon to knock the seeds out and scatter these over the plate along with the toasted nuts. Serve with the rested salmon fillet on top.