Healthy Meal of the Month

15/07/2009 | by Lorraine White

As the Summer is upon us, now is the perfect time to take advantage of a tasty salad. Salads are not only great in the warmer weather but will also contribute to that all important five plus servings of fruit and veg per day.

Aim to use a wide variety of colours when preparing your food. Try adding yellow pepper, tomatoes, cucumber, carrots and beetroot to a bed of fresh crisp lettuce. Grill some cajun spice chicken, chop and thow on top to help you towards your two to three servings of protein per day.

Be careful that your best intentions are not in vain by then covering your salad in a high fat dressing. Here is a simply recipe for a tasty vinaigrette:

• 1/3 cup of red or white wine vinegar
• 2/3 cup of light olive oil
• 3/4 tsp salt
• 1/4 of fresh ground black pepper
• 1/4 teaspoon of oregano
• 1 garlic clove

Add all of the ingredients to an air tight container, shake and store in the fridge overnight. Remove the garlic and be sure to shake well before serving with your salad.