Live Better
 
 

Make your salad delicious (with fewer than 300 calories)

Food blogger Kathryn Bruton shares her secret for nutritious salads that don’t skimp on taste.

Roasted vegetables with giant couscous

London food stylist, recipe developer and blogger Kathryn Bruton has been busy working on Skinny Salads, her new book of nutritious, substantial, low calorie salads. From warm and comforting to refreshing and revitalising, these salads are all under 300 calories each, making them easy to fit into your healthy eating plan.

Why did you decide to create salads all under 300 calories?

Low calorie meals tend to have a reputation of leaving you hungry, so I wanted to explore the concept of creating low calorie salads without sacrificing nutrition, substance or taste. 300 calories (or less) means it’s a low calorie meal, but with the right ingredients it can still be highly nutritious and filling.

Did the 300 calorie limit influence your creativity?

I started thinking about flavours in new and exciting ways – take salad dressings for example. Beyond olive oil, I looked at ingredients such as roasted red pepper. They have loads of their own natural oil and are incredibly flavourful when blended into a dressing with basil and chilli.

“Using pickled veggies throughout a salad is a wonderful way to introduce flavour and texture. Other delicious additions are toasted nuts and creamy cheeses such as homemade ricotta.”

How can using different leaves change your salad?

Softer leaves such as rocket and watercress have a very punchy, peppery flavour, whereas crunchier leaves like romaine or baby gem are deliciously sweet and juicy. Salads are infinitely more exciting with different lettuce leaves!

Dressings are one way to add flavour to salads – what are some other ways? 

Using pickled veggies throughout a salad is a wonderful way to introduce flavour and texture. In Skinny Salads, we use three favourite pickles: sweet pickled red onions, pickled chargrilled cucumber and smoked pickled tomatoes. They create surprising bursts of flavour through almost any salad.

Other delicious additions are toasted nuts and creamy cheeses such as homemade ricotta.

What are your favourite spring salad ingredients?

Spring is a particularly exciting time because of the abundance of ingredients. Purple sprouting broccoli is one of my favourite spring time ingredients and chicory is a great one too.

Try some of Kathryn’s nourishing and delicious salad recipes.

Skinny Salads by Kathryn Bruton is available now in stores or online. 

Latest Articles

Food

Satay salmon with crunchy cucumber and herb salad recipe

The perfect blend of fresh, juicy and creamy flavours.

Read more
Food

Delicious and healthy party food ideas

Dietitian Anika Rouf shares some scrumptious ideas.

Read more
Food

Baby broad bean and pea salad recipe

Green goodness tossed with ginger, lemon and vinegar.

Read more
Food

15 healthy snack ideas for kids

Nutritionist Mandy Sacher shares some ideas.

Read more
Food

Raspberry bliss cooler recipe

A deliciously easy, refreshing soft drink alternative.

Read more
Food

Mint and lemon cooler recipe

A refreshing drink, perfect for lazy afternoons.

Read more
Food

Low-carb carrot cakes recipe

Scrumptious little treats, full of natural sweetness.

Read more
Food

What are the health benefits of nuts?

From brain health to weight loss, nuts are deliciously good.

Read more
youtubeui-checkbox-tickui-checkbox-emptyui-checkbox-crosstwitterui-checkbox-tickWellbeing and mindfulness 1Physical Health 1Positive psychology 101 1Wellbeing and mindfulness 4All about gut health 1Understanding Genetics 4Planning for Pregnancy 2During Pregnancy 3The mind-gut connection 4The mind-gut connection 1New Parents 3Page 1Group 10During Pregnancy 2Page 1Physical Health 2Planning for Pregnancy 1Positive psychology 101 1Positive psychology 101 4Planning for Pregnancy 4Understanding Genetics 1Physical Health 4Planning for Pregnancy 3Nutrition 4New Parents 1New Parents 3 CopyMovement for your mind 4Wellbeing and mindfulness 2Nutrition 2sob-icon__mind-bodysob-icon__man-with-laptopAll about gut health 2Positive psychology 101 3Positive psychology 101 2Physical Health 3Wellbeing and mindfulness 3All about gut health 3genetics-changing-what-your-givenUnderstanding Genetics 2During Pregnancy 1Movement for your mind 2Movement for your mind 1Movement for your mind 3During Pregnancy 4