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One salad many salads: Greek, North African, Italian, French, East Asia & Mexican Wholesome and so versatile.

Minutes to Prepare: 30   Minutes to Cook: no cooking   Number of Servings: 4


 INGREDIENTS common to  all the Salads:


VEGETABLES & HERBS- Wash thoroughly before use!

For each salad these vegetables can be used, but they are not prescriptive nor limited,

use them or leave them add different ones. These are the ones used for the taster.


¼ Iceberg lettuce

1 handful rocket

1 courgette

¼  cucumber

1 large carrot

2 tomatoes 2 (0r 10 cherry tomatoes)

1 pepper (red/orange or green)

2 spring onions or ½ red onion.

Blanched (lightly boiled):

Green beans 200gr


Herbs according to the recipes or personal taste:

Coriander/ Mint/ Basil / Parsley/ Dill: A handful

METHODS and EXTRA INGREDIENTS for each style of salads


2 easy methods for the dressings:

Prepare all the ingredients of the dressing

Method 1:  Put everything in a jar. Whisk a little with a spoon if any paste used is a bit thick. Close the jar tightly. Shake (put some music on!) it should be all smooth… only adjust to taste

Method 2: Alternatively for the Mexican, East Asian and North African dressing, use a hand blender or a blender, put all the ingredients and whizz until obtaining the consistency required.

                     Greek style:


5 tbsp. Olive oil,

1 tbsp. vinegar

Salt pepper(to taste)

1 tsp Oregano or/and 1 tbsp. Dill


Extra ingredients:

Chick peas 1 tin (optional)

Feta cheese 50gr, 2tbsp.

8-12 Black olives

½ red onion (optional)


Cube the vegetables in a bowl. Cube the feta, add the chick peas and the black olives and pour over the Greek dressing. Sprinkle the seeds. Sprinkle more chopped dill.



                     Italian style                


5 tbsp. Olive oil

1 clove Garlic mashed with a little salt

1 tbsp. Balsamic vinegar

Basil leaves


Extra ingredients:

Butter beans 1 tin (optional)

Parmesan 20gr or Mozzarella 50gr

8-12 Black olives

Toasted omega 3 (seeds)



Slice the vegetables in a bowl.

 Slice the Mozzarella or shave the parmesan, add the beans and pour over the Italian dressing. Sprinkle the seeds and the herbs. Add pasta for a complete meal or pieces of bread to make a “panzanella”, allowing the bread to soak the juices. Delicious!


                       North African style:



1 tbsp. Tahini

1 tbsp. olive oil

2 tbsp. Yoghurt (optional or water)

1 tbsp. Pomegranate syrup (optional)

1 Garlic clove minced

Juice of ½ Lemon

Salt pepper (to taste)

2 tbsp. Coriander, flat parsley or/and mint


Extra ingredients:

Chick peas or beans 1 tin (optional)

Feta cheese 50gr, 2 tbsp.

Green olives, 1 tsp. toasted seeds




Cube the vegetables in a bowl. Cube the feta, add the drained chick peas and pour over the North African dressing and the seeds.

Add prepared  couscous or some quinoa for a wholesome salad


                         French (Niçoise) style:    


1 tsp. Mustard

5 tbsp. Rapeseed, sunflower or olive oil

1 tbsp. Cider vinegar or wine vinegar

1 tsp. Honey (optional)

Salt pepper (to taste)

2 tbsp. chopped finely: Chives /Garlic/ Shallots  or/and Parsley


Extra ingredients:

Black olives 2 tbsp. , 1 tin anchovies

1 tin tuna, 1 hard boiled egg

1 small tin sweet corn

1 tbsp. Toasted omega 3 (seeds)




Chop the vegetables in a bowl. Mix with all the other ingredients. Slice the egg at the end on top and pour over the French dressing with the seeds. Add rice or potatoes for a complete meal.


East Asia style :


1 tbsp. Peanut butter or Any nut butter

Juice of ½  Lime or lemon

1tsp. sugar/honey

1 tbsp. Soya sauce or Nuoc man (Fish sauce)

1 tsp sesame oil (optional)

1 clove Garlic minced

1cm Ginger grated

2 tbsp. chopped finely: Coriander/Mint or/and Lemon grass

Chilli (optional & to taste)

Extra ingredients:

Toasted omega 3 (seeds) 3 tbsp. or 3 tbsp chopped cashew nuts or peanuts

1 sliced chicken breast, tofu or prawns (optional)

Soaked and drained rice noodles or easy noodles 1 portion (optional).

3 tbsp. East Asian dressing, more fresh herbs (coriander, mint or basil).


For a Japanese flavour and some extra iodine and omega 3 try to add:

1 sheet Seaweed nori shredded, sardines surimi or cooked fish (Add wasabi to the dressing & omit the peanut butter)



Spiralize or grate the vegetables in a bowl and add the noodles. Mix with chicken, tofu or prawns and pour over the dressing with the seeds or nuts and more herbs.



                                Mexican style:                                                                                                                     


Dressing (salsa style):

5 tbsp. Olive oil

1 clove Garlic mashed with a little salt

Juice of ½ lime

Coriander  leaves

1 chopped tomato

Chilli (optional & to taste)

Extra ingredients:

Red Kidney beans (200g or 1 tin)

Sweet corn (100g or 1 small tin)(optional)


Cube the vegetables finely in a bowl.  Add the beans and the sweet corn and pour the dressing over.  Added cooked  rice goes well with this salad.

Organic Vegetables
Caprese Salad
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