Author of ‘Eat Well to Age Well’ Beverley Jarvis has provided recipes from her fan-favourite cookbook that are the perfect, delicious addition to any picnic.
Minty Dressed Salad with Grapes and Melon
This makes a deliciously light starter. You could double the recipe and prepare enough for 4, but only add the dressing to half of it, packing and chilling the remainder to be used the next day. For a change, use honeydew melon rather than watermelon.
1 little gem lettuce, washed, drained and shredded
1 kiwi fruit, thinly sliced, without peeling
1 small bag pea shoots and baby leaves, from the supermarket, or 1 large handful baby spinach, washed Handful mint leaves, chopped
6 cherry tomatoes, halved
8 small broccoli florets, blanched for 2 minutes, in boiling water, then cooled in ice cold water, drained and dried on absorbent kitchen paper
2 thick slices of water melon deseeded and chopped
12 seedless red grapes, halved
For the Dijon dressing:
3 tbsp olive oil
Juice ½ lemon
1 tsp runny honey
1 tbsp freshly chopped parsley
1 clove garlic, chopped
2 tsp Dijon mustard
Salt and freshly ground black pepper
2 tbsp toasted pumpkin seeds
You will need a chopping board and knife, salad bowl, teaspoon, tablespoon, 2 salad serving spoons, citrus juicer, small saucepan with lid, small screw-top jar and salad bowl.
Fibre, vitamins B6 and C are provided by the kiwi fruit, as well as magnesium. Pea shoots provide valuable fibre plus vitamins A, C, E and K, and the mineral potassium. Vitamins A and C are in the tomatoes, as well as lycopene which is beneficial for prostate health. Melon provides vitamins A, C, B6 and B9 and magnesium.
1. Put the little gem lettuce leaves into in a salad bowl with the kiwi fruit slices, pea shoots and baby leaves, or the baby spinach and mint. Throw the tomatoes, broccoli, melon and grapes on top.
2. Make the dressing by putting all the dressing ingredients into a screw-top jar and shaking well.
3. When you are ready to serve the salad, pour the dressing over it, toss well to coat all the ingredients and serve immediately sprinkled with the crunchy pumpkin seeds
Experienced cookery teacher and writer Beverley Jarvis has put together this book of 75+ delicious recipes to inspire her super-ager peers to eat well, with all the nutrients that are increasingly needed as we get older, and to cook whole-foods from scratch quickly and easily so that meals are enjoyable but never a chore. To read the first chapter for free, click here.