Hot ‘n Cold Tasty Salad combo’s

Salads are not just for Summers. By adding a hot meat or fish to a nicely dressed, interesting salad, it is a taste explosion in the mouth. Unbelievable good and very filling.

People wanting to lose weight often skip the oils in salad dressings. Please don’t skip your omega 3 or omega 9 hits. They help to reduce inflammation in conditions such as joint pain, skin flare-ups, dry hair and memory loss.


Colourful Salad :   Vegetables: 2.2 servings



6g Carb   Kcal 169    Fibre 4g

80g, very large handful of green leaves – Cos, Spinach, red leaf

10g, 3 finger pinch grated carrot

10g 2 to 3 slices of red pepper

20g, 2 cherry tomatoes sliced into 8 pieces

10g, 1 thin ring of small onion

40g, (1/4 of avocado)4 tsps of mashed avocado in little lemon juice and black pepper

10g, 1 large olive or 2 small

10g, 2 teaspoons dry toasted sunflower & sesame seeds with cumin spice and chilli flakes


  1. A healthy Omega 3

Total : 0g C

2 teaspoons flax oil (omega 3)

3 teaspoons vinegar

1 teaspoon lemon

Tip of teaspoon mustard

Black pepper


    2. Thai Salad Sauce (4-6 servings)

Roasted Red Pepper. Miso and Sesame seed oil Sauce

Total – 6g C 

100g, 3/4 of a large red pepper

10g Hatcho Miso gel/paste

30ml, 2 tablespoons extra virgin olive oil

15ml, 1 tablespoon of wine vinegar

5ml, 1 teaspoon sesame oil

juice of 1 lime


Salad Protein Topping

70g, 5 thin slices Halloumi cheese fried in 5ml olive oil –

1g C  Kcal 241  Protein 17  Fat 19  Fibre 1


70g Feta Cheese

1g C  Kcal 175  Protein 11  Fat 14  Fibre 0


100g, 1 breast free-range chicken, thinly sliced and freid in 5ml olive oil with cajun spice

0g C  Kcal 148  Protein 32  Fat 2  Fibre o


1 boiled medium egg (60g)

0g C  Kcal 79  Protein 8  Fat 5  Fibre 0


50g Smoked Salmon

0g C  Kcal 92  Protein 11  Fat 5  Fibre 0


100g, half fillet smoked mackerel

0g C  Kcal 226  Protein 16  Fat 18  Fibre 0


100g Chilli & Garlic prawns, fried in 5ml

0g C Kcals 76  Protein 18 Fat 6 Fibre 0