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Food Optimising’s Free Foods mean that there’s no need to put up with pitiful salads ever again! Filling, exciting and full of flavour – all of the salad ideas you send to us via member’s website LifelineOnline are much more than tired tomato and lifeless lettuce!

We’ve collected together some of the most delicious sounding salads for you to sample over the summer. Congratulations to Kerry Hearn-Williams - her tasty poached salmon and fennel salad has earned her a Curry Feast book.

poached salmon and fennel salad

Kerry Hearn-Williams from Somerset invented this salad with “stuff left over in the salad compartment of my fridge! It’s such a simple salad but it’s so tasty and refreshing.”

Serves: 1
Syns per serving:
Free on Original and Extra Easy

Ingredients:
1 poached salmon fillet
1 bulb of fennel, finely sliced
2 large tomatoes, sliced
1 sweet red pepper, diced
Handful of fresh coriander
Handful of fresh mint
Juice of ½ a lime

Method:

1. Add the fennel, red pepper and tomatoes to a salad bowl.

2. Flake the salmon fillet and place on top of the salad.

3. Finely chop the coriander and mint and sprinkle on top of the salmon.

4. Squeeze over the lime juice, serve straight away and enjoy!

pear and parma ham salad

Belinda Stichbury from Hatfield enjoys this delicious salad as a starter when entertaining. She tells us “if you prefer you can substitute fresh figs instead of pears for this recipe. For presentation I arrange the pear slices into a star shape then add the rest of ingredients on top – it looks great!”

Serves: 4
Syns per serving:
2 Syns on Original*, 4 Syns on Green and Extra Easy*
*Add 6 Syns if not using mozzarella as a Healthy Extra

Ingredients:
4 pears
113g/4oz slices of Parma ham
170g/6oz mozzarella cheese
2 tbsp balsamic vinegar
2 tbsp olive oil

Method:

1. Skin and slice the pears, divide onto four serving plates.

2. Tear 1oz of parma ham per serving and place roughly over the pears.

3. Cube the mozzarella cheese and scatter (1oz per serving) over the ham and pear.

4. Mix the balsamic vinegar and the olive oil together and drizzle over the salad.

(more recipes above)

lemon and chick pea cous cous salad

Jennie Troup from Gloucester frequently enjoys this salad with her family. “It can be served warm or cold; we use it as a side dish at a barbecue, part of a lunch or, like my daughter, as a moreish snack in front of the telly!

“It’s easy to adapt the ingredients - my youngest likes a handful of sunflower seeds (8 Syns per 28g or Healthy Extra ‘b’ choice on Green) in hers to add crunch, whereas my husband likes to stir in some chopped jalapeno chillis to add heat. I like strips of colourful grilled red pepper with mine.”

Serves: 2
Syns per serving:
Free on Green and Extra Easy

Ingredients:
2 cups dry couscous
1 lemon
1 can chick peas
1 can kidney beans
1 tsp Vecon

Method:

1. Make up half a pint of stock with boiling water, the juice of half a lemon and the Vecon. Put the couscous in a large heatproof bowl and cover with the stock. The couscous should be completely submerged by about a centimetre. Leave to stand.

2. Within ten minutes the couscous will swell and be light and fluffy. Fork through gently and add a little extra water if necessary.

3. Add the drained chickpeas and kidney beans.

4. Serve with mini wedges of lemon. Can be eaten straight away or eaten cold.

salad temptation

Daria Di Pietrantoni from Harrow prepares this salad in a morning and takes it to work for lunch: “It’s a tasty way of filling up without using any Syns!”

Serves: 2
Syns per serving:
Free on Original and Extra Easy

Ingredients:
Green beans
Mango
Prawns
Cherry tomatoes
Spring onion
Very low fat cottage cheese

Method:

1. Cook the green beans in salted boiling water for about 5 minutes.

2. Once cooked, remove them from the pan and run under cold water to cool them down.

3. In the meantime, peel the mango and cut it into small pieces, cut the cherry tomatoes in halves and chop the spring onions. Add all the ingredients together with the prawns and chopped green beans.

4. Keep in the fridge until you are ready to eat. Just before starting eating it, add plenty of low fat cottage cheese on top!

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